Kirschenbaum doesn't emphasize short-term diets. Writing things down diffuses emotions. Instead of saying, 'A doughnut is horrible', say that it has 12 grams of fat. Eating a doughnut isn't a tragedy, but it is a problem, and you have to work on what the problem is. Often people blame themselves when they pig out, and Kirschenbaum says that's not useful.
Lapses are inevitable.
It's not about whether you're a good or bad human being. Make a promise to someone. You're more likely to stay on course if people expect you to. Build on success. If you were able to get through the office party without overindulging, congratulate yourself, and keep working on your self-control.