5 stages of overcoming buffering?

I remember that on a 1 on 1 coaching call I had one time, the coach was explaining the 5 stages of learning how to manage urges, and how I was on the 3rd stage where I was aware of my urge (for food off of protocol) and choosing whether to give in to it or to stay on protocol. What were the other stages again? I think the 5th was where I follow the protocol effortlessly or relatively easily, and the first was something like binge eating without awareness until afterwards.