This checklist is designed to help you systematically tackle small changes that will lead you to long-term recovery. Tick the box as you complete each task.
Purchase a journal that makes you smile every time you look at it.
Decide if you’ve reached your rock bottom.
Ask yourself if you’re ready to do what it takes to quit bulimia.
In your journal, record the lowest moment you’ve had while acting out in your eating disorder.
Record the dreams you’ve given up on because of your eating disorder.
Imagine what you would feel like if you could realize those dreams.
Decide to stop restricting food.
Start re-feeding your body healthy, recovery-supportive foods.
Ponder the pain you are trying to avoid through your bulimia. How can you address it in a more effective way?
Commit to one area of your life that feels uncertain and do what you can to bring a healthy level of certainty to it.
Actively cultivate feelings of significance by perusing something that fosters that feeling within you.
Create some variety in your life by diverting from your usual routine.
Reach out and connect with someone you’d like to get to know more deeply.
Share about your bulimia with one safe person.
Read one hopeful book about someone successfully recovering from bulimia.
Cultivate a calming breathing practice.
Research the various healing modalities outlined in Rather than Rehab and decide where you’d like to start.
Do one thing you have been putting off because of your eating disorder.
Monitor your thoughts and begin changing the (-) ones to (+) ones.
Remove all binge or trigger foods from your kitchen.
Create one healthy new habit and commit to it for the next 21 days.
List the top 10 people you spend the most time with and gently remove the ones that don’t serve your recovery.
Do five things in your home that will help make it a nurturing haven rather than a triggering hell.
Join a recovery supportive MeetUp group.
Throw away your scale.
Stock your fridge with lots of veggies and fresh fruits.
If you don’t have one, buy yourself a blender that makes you smile and that crushes everything you put into it.
Make a green smoothie. You never know what kind of healthy habit you might start with this one action.
Get yourself a large water container you LOVE drinking from and start using it!
Get your blood panel done to see what nutrients you may be missing.
Commit to supplementing to balance your body’s nutrient levels.
Move everyday for at least 30 minutes. Preferably more.
Create a sanctuary in your bedroom and sleep in it at least 7-8 hours each night.
Commit to removing about 10% of your binge/purge episodes this week. If you normally have behaviors 20 times, commit to only 18. If you have them 7 days a week, commit to only 6. Tell your accountability partner and check in next week with your successful report!
Check in with your thoughts again. Are they disempowering or empowering. Seek to transform them to the latter.
Purchase some Epsom salts for future nurturing baths.
Go to yoga.
Start a new hobby.
Learn to meditate.
Measure your progress in your journal. Track the positive days and notice what makes them that way. What were your thoughts? What were your actions? Do more of those.
List the positive things your eating disorder seems to have provided.
List the things it has robbed you of.
Write down 10 things you absolutely love about yourself.
Begin to ponder the thought, “What would I be doing if no one was looking?” This will help you dive into what really makes you tick, not what you think you should be doing for outside validation or approval. This can include your hobbies, your career, your choice of a love partner, your clothing style, etc.
When you’re stuck in an indecisive moment, simply do the next right thing. You will know what that is. Do it now.
Do a stress reducing activity.
Create something out of nothing.
Invite your best and recovery supportive friends out on a day hike or nature walk.
Plan a future holiday you will gift yourself on the 1-year anniversary of your recovery.
Eat only when hungry.
Stop when moderately full. (Duh, right? Simple, but not always easy.)
Eat slowly and with gratitude.
Start a food journal if this is helpful.
Look in the mirror naked and tell yourself how much you love your body. If you have to fake it until you make it, then do so! Remember all the things your body DOES for you. It’s not an ornament.
Clean out your closet. Remove all items you don’t feel sexy or attractive wearing. Life is too short.
Add a few items to your wardrobe you feel the absolute shit wearing!
Create a habit of gratitude. This may mean writing in your journal or it may mean meditating about all the things you’re grateful for during your day.
As you release your bulimia, begin to cultivate gratitude for it. It has helped you survive.
Write a farewell letter to your eating disorder.
As you feel led, begin sharing your recovery journey with those around you. You never know whom you will help, besides yourself.