Ever eat something you later regretted? Maybe you grabbed a donut even though you weren’t really hungry. Maybe you polished off the chips when you were just bored or stressed.
It happens. But here’s the question: What do you do next?
In Chapter 15 of The Hunger Habit, Dr. Judson Brewer introduces a concept called the retrospective—a powerful tool to help you move forward without shame. It’s all about learning from what just happened, without beating yourself up.
What is a Retrospective?
A retrospective is simply a way to look back on purpose.
Instead of ignoring a misstep or spiraling into guilt, you pause and ask, What led to that choice?
According to Dr. Brewer, this reflection helps you understand:
- What you were feeling right before you acted
- What triggered the behavior
- What reward (if any) you got from it
This isn’t about blaming yourself. It’s about learning the pattern so you can interrupt it next time.
How This Helps You Grow
Without this kind of reflection, it’s easy to stay stuck in a loop:
- Make a choice you regret
- Feel ashamed
- Try to push it aside or make up for it
- Repeat
A retrospective breaks that cycle. It says:
“Wait. Let me understand what happened so I can do better next time.”
And when you see what’s really driving the behavior, you stop blaming willpower—and start making actual progress.
Example:
Let’s say Amy is trying to eat healthier. She’s been doing well, but one night after a stressful day, she eats a big bowl of ice cream.
Old habit: “Ugh, I messed up. What’s wrong with me?”
Retrospective: “I was anxious after that email from my boss. I didn’t eat much dinner. Ice cream sounded comforting.”
Now Amy sees:
- The trigger was stress
- The behavior was stress eating
- The reward was temporary comfort
Next time, she might notice the stress earlier. She might take a short walk or call a friend instead. That’s progress.
You Don’t Have to Be Perfect to Make Progress
Retrospectives don’t fix everything overnight. But they shift your mindset from shame to curiosity. And that opens the door for real change—without all the self-blame.
Want help using this tool in your life?
Are you looking for results? I coach people every day through habits, setbacks, and all the messy in-between. If you’re tired of starting over—or just want a clearer way forward—reach out. You don’t have to do this alone.
Mike Thomas is a registered pharmacist and a Mayo Clinic-trained, board-certified health coach. He specializes in helping busy professionals overcome low energy, high stress, and chronic pain to reclaim their health and vitality.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.