Breaking the Binge Cycle:
- Guest Blog
- 5 days ago
- 3 min read
Updated: 1 day ago
How Warm, Ready Meals Can Reduce Overwhelm and Support Recovery (Especially if You’re Neurodivergent)
Guest Blog from Becky at Counsellor Who Cares
You’re exhausted. You walk through the door after a full-on day and feel that familiar wave of decision fatigue. The thought of choosing what to eat, let alone cooking it, is overwhelming. And before you know it, you’ve raided the cupboard, eaten whatever you could find, and now you’re left with the guilt and regret of yet another binge.
You’re not weak. You’re overwhelmed.
Especially if you’re neurodivergent, living with ADHD, autism, or sensory processing challenges, your brain is likely working overtime to get through the day.
Why Decision Fatigue Hits Harder for Neurodivergent Folks
If you’re neurodivergent, you’re likely navigating:
Constant sensory input
Social masking
Task-switching fatigue
Emotional regulation difficulties
A brain that craves dopamine, structure, and relief, fast
So when you finally get home and the mask drops, your nervous system crashes.
Food becomes the quickest, most familiar way to regulate, even if it brings guilt afterwards.
Skipping Meals Isn’t Helping (Even If It Feels Like Control)
You might tell yourself skipping meals during the day gives you “more control” or makes you more productive. But if you’re neurodivergent, skipping meals can amplify:
Emotional dysregulation
Executive dysfunction
Cravings and binge urges
Sensory overload and shutdowns
Your brain and body need steady fuel, not restriction.
What Can Help Instead? Structure Without Shame
You don’t need another strict diet plan to break the binge cycle. You need relief.
You need to know that there’s food waiting for you, food that feels safe, simple, and already decided.
That’s where warm, ready meals come in.
Why Warm, Prepped Food Supports Neurodivergent Nervous Systems
When food is already made and easy to heat:
Your executive function gets a break
Your nervous system feels held
You’re more likely to eat something nourishing
You avoid the panic of “what do I eat?” at the worst time of day
It’s not about control. It’s about co-regulation with your future self.
Low-Effort Meal Ideas for Tired Brains and Busy Days
These meals are ADHD- and sensory-friendly, batch-cookable, and low-stress:
BBQ pulled chicken or lentils – serve in wraps or with packet rice
Spaghetti Bolognese or veggie ragu – reheats beautifully
Mild chickpea or chicken curry – goes with naan, rice, or pasta
Soups or stews – comforting and smell amazing when reheated
Jacket potatoes with beans, tuna, or chilli – minimal prep
Pasta bake or pesto pasta with protein – fridge-friendly and reliable
Even prepping 1–2 of these a week can completely shift your routine.
Planning Ahead Isn’t About Perfection — It’s About Protection
You’re not “lazy.” You’re likely in burnout.
Your brain doesn’t need more discipline. It needs less pressure and more care.
Having food ready means you’re meeting your needs before crisis mode.
How This Helps Neurodivergent Recovery:
Less impulsive or binge eating
Fewer skipped meals
More food safety and predictability
Less masking around mealtimes
More consistency with energy and focus
What Recovery Really Needs Is Structure + Self-Compassion
You don’t have to be “fixed.”
You don’t have to eat perfectly.
You just need small, gentle systems that support how your brain works.
Warm, ready meals might seem small, but they can be a radical act of self-respect.
Becky Stone
MBACP DIP Couns
NCFED Master practitioner in eating disorders &obesity
Clinical supervisor
BACP/ICF Life coach
Mobile: 07510495791
LinkedIn: ://www.linkedin.com/in/becky-stone-42242331
Facebook: https://www.facebook.com/BeckyCares
A Bit About Me
I’m Becky Stone, a qualified eating disorder therapist based in Canterbury, Kent. I support both teens and adults, many of whom are navigating complex relationships with food, their bodies, and their identity.
As someone with lived experience of ADHD, disordered eating, and the overwhelm that comes with everyday decision-making, I get how loud things can feel in your head, especially around food. My approach is trauma-informed, neurodiversity-affirming, and completely free of shame.
Whether you’re dealing with binge eating, body image struggles, restrictive patterns, or simply feeling lost with food, I’m here to help you rebuild trust. With yourself, with food, and with the process.
You don’t need to do this perfectly. You need to feel safe, seen, and supported.
Want more support like this?
I share trauma-informed, neurodiversity-affirming insights every week, focused on recovery, self-worth, and making food feel less like a fight.
No spam. Just real words that lift you.
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