Rewrite Your Story

One of the biggest challenges in maintaining recovery from binge eating is sustaining new behaviors and personal growth over the long term. When you’ve spent years, or even most of your life, living a certain way and identifying with specific beliefs, habits, and coping strategies, change can feel daunting.

But it is possible.

The key to maintaining your recovery is this: you must rewrite your story.

Before you can rewrite your story, you first need to discover what it is. What is the core belief that’s holding you back or creating ongoing struggle in your recovery?

Begin by reflecting on what you’ve always told yourself about who you are and how you relate to food, your body, and your behaviors. These stories often live deep in the subconscious, quietly shaping our actions. Because we constantly reinforce them, it takes intentional effort to peel back the layers and see what’s underneath.

You can start discovering your story by asking yourself:

• What are my stories around food?
• What are my stories around my body?
• What are my stories around my weight?
• What behaviors do I struggle with, and what stories are attached to them?

Take time to focus on the stories that feel most limiting. These are often the thoughts that repeat themselves throughout the day, especially negative self-talk.

In many cases, these stories don’t even originate with you. They’re beliefs you absorbed along the way, often early in life. We naturally adopt the attitudes and narratives of our parents, families, peers, and broader culture, sometimes without realizing it.

For example, perhaps a parent frequently criticized their own body and expressed beliefs like, “To be successful, you need to be thin.” Over time, that message may have become an internalized story that shaped your relationship with food and body image for years.

When you begin to identify your stories, start questioning them. Ask yourself: Is this belief actually mine? Where did I learn it?

Remaining stuck in stories that no longer serve you can make sustaining recovery feel much harder. Even logic and reasoning can work against you here. Our brains are wired to seek evidence that confirms what we already believe, and that evidence then drives our behaviors.

For instance, if you’re trying to establish a morning movement routine but have always struggled to wake up early, you might tell yourself, “I’m not a morning person. I’ll never stick with this.” Your brain will quickly recall every past attempt that didn’t work, reinforcing the belief and making it feel undeniably true.

This cycle can lead to discouragement and abandonment of new intentions. When your brain goes into “evidence-seeking” mode for an old story, it can become a self-fulfilling prophecy.

This is a common sticking point in recovery. Much of the evidence you have may align with old stories, making long-term change feel unrealistic or even impossible.

But here’s the truth: you can change. You can rewrite your story.

How to Rewrite Your Story

1. Start with curiosity.

Curiosity helps loosen the grip of old beliefs. Revisit the reflection questions above and explore whether the stories you’re holding onto truly belong to you.

2. Practice observation instead of identification.

You can notice thoughts, emotions, and experiences without defining yourself by them. Feeling lonely doesn’t mean you are alone—it means you’re experiencing loneliness in that moment.

3. Shift the belief, not just the behavior.

Sustainable recovery isn’t about tightly controlling behaviors like eating or exercising. It’s about transforming the underlying beliefs that drive those behaviors. When beliefs shift, actions naturally follow.

4. Write your new story.

Once you identify the beliefs you want to change, intentionally create new ones that align with recovery and growth.

For example, instead of “I’ll always feel out of control around food,” try: “I’m learning how to make intentional food choices and respond to hunger with care.”

Rewriting your story takes time. Resistance is normal, especially when old identities have provided a sense of familiarity or meaning.

But remember this: you are both the creator and the changer of your experience. You are free to release what no longer supports you.

So what is the new story you can write? One that allows you to maintain recovery and live with more ease, confidence, and joy?

Find Support to Strengthen Your Recovery

Rewriting your story doesn’t have to be something you do alone. If you’re seeking additional guidance, Recovery.com can help you find a recovery program that supports lasting recovery, self-trust, and a healthier relationship with food and body. Explore care options that align with your goals and help you move forward with confidence.