5 blocks of chocolate to end overeating?

Have you ever tried this exposure technique? I have in my healing journey and although it was a scary process, chocolate no longer interests me as a binge food. It’s just some food that I eat as a desert and I haven’t overeaten on chocolate in 14 years.

The idea is based on principles of exposure therapy and habituation. Let me explain it step by step:

The Technique

1. Keep the binge food at home
   Instead of avoiding chocolate (or another binge food), you deliberately keep a controlled amount (e.g., 5 blocks of a chocolate bar) in the house.
2. Set a rule for consumption
   You allow yourself to eat chocolate every day, but only the set portion (e.g., 5 blocks). No more, no less.
3. Practice mindful eating
   When eating those 5 blocks, you do it slowly and without distraction—tasting, savoring, and being fully present.
4. Repeat daily
   Over time, the chocolate stops being a “forbidden” or “trigger” food. It becomes normalized. The brain learns that:
   • Chocolate is not scarce.
   • Eating it does not lead to loss of control.
   • Cravings reduce through repeated, non-binge exposure.

Why it Works

• Reduces the “all-or-nothing” mindset: If chocolate is either “forbidden” (so you restrict) or “out of control” (so you binge), the cycle continues. This breaks that pattern.
• Habituation: Exposure to the food decreases the power it has over you.
• Builds trust with yourself: You learn you can have the food without spiraling.

Have you tried it?