Book One of the Don’t Do That Series

The 12 Week Programme

The book, the Companion Workbook and the full teaching material, taken one week at a time, in the order the work was actually designed to be done.

Reading a book about a pattern and changing the pattern are two different things. This is the second one.

The Don’t Eat That 12 Week Programme turns the book into a structured journey. Every week is built around one primary journal from the Companion Workbook, taken in sequence, with each week assuming the one before it.

It brings three established therapeutic lenses together into one model built specifically around eating behaviour. REBT and CBT for the mechanism. Psychodynamic and attachment theory for the origin. Transactional Analysis, adapted as the Food Triangle, for the pattern itself, how it shows up under pressure and how it is reformed into something steadier.

Two ways to do it

Both tracks cover the same twelve weeks and the same material. What changes is whether you do it in a room with other people or on your own.

Track One

Facilitated group

A weekly session of ninety to a hundred and ten minutes. An opening idea, two to four teaching modules mapped to that week’s journal, a live worked example, and a closing moment.

Groups run at six to twelve people, which is the size the reflective and discussion based parts were built around. Small enough to speak, large enough to hear yourself in someone else.

Track Two

Self study

Forty five to seventy five minutes a week. Read the chapter, complete that week’s primary journal, sit with the reflection prompt, and carry the practice into the days in between.

Built for anyone working through the book at their own pace, in their own time, without a group.

The twelve weeks

Nine standalone journals, one running daily practice, and a capstone in Week 12 that pulls every other tool into your own written relapse prevention plan.

Week 1Orientation. Where this work beginsThe Self Relationship Journal and the Food Attachment Quiz
Week 2Attachment styles and eating habitsThe Attachment Echo Worksheet and Compassionate Understanding
Week 3The Belief Tree, part one. Leaves and branchesThe Belief Tree Journal, steps one and two
Week 4The Belief Tree, part two. Roots and the whole treeThe Belief Tree Journal, steps three to five
Week 5The five core emotional needsThe Unmet Need Journal
Week 6Real time disputation and defusionThe Emotional Eating Journal
Week 7Food noise. Where it all comes togetherThe Food Noise Journal
Week 8Assertiveness. Finding your voiceThe Assertiveness Journal
Week 9Boundaries. Cost, style and the threat responseThe Social Cost Benefit Journal
Week 10Grounding. APPLE, RAIN and the three systemsThe Grounding Reflection
Week 11The one sequence. ABCDE in fullThe ABCDE Tracker
Week 12Integration. Your reformed voiceThe Reformed Decoder Journal

The order is deliberate. The Belief Tree is the densest single piece of the model and is given two full weeks so its five steps have room to land. The ABCDE Tracker sits at Week 11 rather than earlier, because its final two steps draw on assertiveness and grounding work that is not taught until Weeks 8 through 10.

The Noise Log runs daily from Week 1 to Week 12, and past it.

What the programme is made of

The Companion Workbook

Twelve directives, one per week. Each opens with what that week is for, how to use it, and a full set of steps with space to write. Includes the Noise Log.

The Teaching Slide Set

Thirty six decks, three per week. Theory, Story and Practice. Built to teach the material live rather than hand it over as a leaflet.

The Facilitator’s Guide

A week by week guide covering both tracks, with session runsheets, timings, learning objectives and a materials checklist for each of the twelve weeks.

Every element mirrors the book chapter by chapter, with no gaps.

What you leave with

A working understanding of your own attachment pattern and Food Triangle role. Not as a diagnosis, as a map.
A personal, written relapse prevention plan, completed in Week 12 and built from everything in the eleven weeks before it.
A practised, real time sequence, the ABCDE Tracker, that you can use unprompted long after the programme ends.
A reformed internal voice. Coach, Champion, and Survivor or Thriver, in place of the Rescuer, Persecutor and Victim that drove the original pattern.

Nothing about the three parts of you needs to vanish for this to work. What changes is who each part is working for.

Two routes in

Join, or bring it to your people

The programme runs for individuals and it runs inside clinics, workplaces and organisations. The material is the same. The delivery is not.

For individuals

Join a group

Groups form as numbers allow, and dates are set once a cohort is full. Registering your interest puts you on the list for the next one and costs you nothing.

If you would rather work alone, the self study track runs alongside the book at your own pace.

For clinics and organisations

Run it with your group

Three delivery models, chosen by the size of the group and how much facilitated time is wanted. A self study licence with materials and slide access. A blended cohort split into parallel small groups running the full facilitated track. Or large group teaching, where the Theory and Story content is delivered live to a cohort of twenty to fifty while participants complete the matching Practice journal between sessions.

Rates are quoted per engagement rather than published, because they depend on cohort size, delivery model and facilitator time.

Enquire about your group

Twelve weeks is not long

It is long enough to stop reacting to the pattern and start recognising it, which is the only change that lasts. Everything else in the series builds from here.

Start with the model

Please Register Your Interest