5 blocks of chocolate to end binge eating?

Keeping 5 chocolates visible in the house could serve as a graded exposure exercise.

Here are two possible interpretations and their uses:

1. 5 Chocolates as Food Exposure

• Purpose: To reduce anxiety or loss of control around chocolate.
• How it works: You keep a small, fixed amount (e.g. 5 pieces) at home — visible but not forbidden.
• Goal: To get used to being around chocolate without needing to eat it impulsively, or to normalize it as a neutral food.
• Approach: You might start by allowing yourself to see it daily, then progress to smelling or having one piece mindfully without guilt.

2. Taking Small Amounts Each Day

• Purpose: To build a balanced, non-restrictive relationship with the food.
• How it works: Eat one small piece daily (e.g. one chocolate), focusing on mindfulness and pleasure rather than restriction or guilt.
• Goal: To show yourself that eating chocolate moderately doesn’t cause loss of control or “ruin” your diet.

Which is Better?

• If your goal is reducing fear or anxiety around chocolate ? go with exposure (keeping them visible).
• If your goal is building balanced eating habits ? go with small daily portions.
• Sometimes a combination works: keep them visible, and plan a small portion daily as part of the exposure.