Passed uni, 2:1+!

First thing is close monitoring and recording of:
When I eat (time)
What I eat
Did I binge?
Feelings /situation
Comments

I will expand this to exercise, and my poker sessions with major tilt goals in comments (4tbls 100%, 70 Minute hard session stop, 3BI hard stop loss before going for a 15 min.walk...)

There also will be weekly weighting and summary sheet for each week

I am really hooked on the monitoring process that my research shown is vital (but hard to do for a lot of people including me), and apparently very often just recording what you do improves the results as you force awareness

Second thing Will be establishing regular eating.
3 meals, 3 snacks at very specific times throughout the day. There is no way around it if you want to tackle binge eating, and it must be very precise. It can be flexible, and I will plan it every morning when some extra things are happening, but it will always be around the times below.

8:00 Bfast
M
10:30 snack
1
13:00 lunch
2
16:00 snack
3
19:00 dinner
4
22:00 snack
E

The great thing is, this naturally cuts my day into sections (M,A and 1-4 above).
M and E are 'dead sessions' where I can't play poker as the body energy is at its lowest, and only stuff like gym/movies/forums/vids for fun will go there

and 1-4 are productive sessions. It's great as I can e.g. say that this week in section 4 5/7 days of the week is one up to 70 min poker session focusing on e.g. 3betting (my sessions will be divided into core 'standard' grinding sessions, 'focus' sessions where main focus is e.g. playing from blinds and EV will be secondary, and 'challenge' session where I will play in the toughest games available on purpose, no matter how -EV they are)

Third is list of alternative activities
This is about avoiding playing when tilted, and avoiding urges when I binge eat. Basically I will have on my wall a list of possible activities from walking, calling up friends, chatting on skype, going to the gym or cleaning the flat, that I can undertake whenever I get my urges to obsessively play or eat.

Fourth
Will be focus on problem solving, I will have my list of alternative activities and I will apply the following:
1) Identify the problem as soon as possible
2) specify the problem accurately
3) consider as many solutions as possible
4) think through the implications of each solution
5) choose the best solution(s) or combination of them
6) act on the solution
+review how you did. Sounds familiar? Yes, it is like approaching a poker hand, just in real life
E.g. when I have the urge to binge eat or fire up 10 tables or playing past my stop loss, I have to follow the above and come to the conclusion that I should for example go for a walk and come back, or that it's a good time to watch a video instead of playing.

How
Each step stems from the previous one and builds on it. I.e. I never stop monitoring, never stop focusing on regular regime etc. but establishing a habit out of these things will come as one by one, e.g. if I at the beginning monitor correctly 7 times per week but tilt half my BR and binge 6 times per day it can still be considered as a good week as at the beginning my monitoring was at 0/7. That doesn't mean I am omitting the further steps though, I will always try to have a schedule, list of activities, and problem solve, just the main focus will be on the lower level until I am very good at it.

This thing will be at the core of my focus at all times, and I build everything else around it. It all seems very simple and achievable right now, and the process above will be good for doing anything, not just poker