The ObservatoryThe meal backbone
A simple, rolling base structure that turns everyday food into a decision you make once, not every day
How it works
- Your safe betsList
- Build the backboneChooseWrite
This is not a diet. It's a backbone: a handful of dinners you already know by heart, arranged so you don't have to reinvent everyday food every evening.
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Why does it work?
No specific study stands behind this particular meal structure. It builds on the same principle as decision fatigue (see e.g. Roy Baumeister's research on self-control): fewer recurring everyday decisions leave more energy for other things. This is structured reflection, not nutritional advice.
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Before, during, after
Understand your habit before you fight it. Log a few episodes, and read the pattern that is steering you.
Exercise11 minThe high-risk map
Habits do not break at random. They break in familiar situations. Map yours before they happen.
Exercise20 minMeal planning
Decide the week's dinners in advance so the food isn't decided by hunger at six o'clock — planned meals go together with a more varied diet.