I think you just need to jump into it, at least that's how I do it. The best thing to do is to be very busy that helps alot in my opinion, that's when you realize that a lot of the time when you binge eat its because your idle. If you think about it most people over-eat when they are home after work. When your busy at your place of work its hard to find overeating. I also drink hot water to fool my brain that we are actually eating something, I find that does the trick for me more than cold water