I overate after dinner.

Model of what happened, followed by intentional model, written the following morning. How do I think the better thought in the moment?

C: I overate in private after dinner
T: I am hungry that dinner was not enough
F: uncontrollable hunger
A: overate standing up yogurt crackers peanut butter and fig bar
R: I am stuffed and ashamed and I am isolating from my husband

T: I am not yet satisfied, did I have enough water? Protein?
F: deliberate and in control
A: start with water, pause and then have more veggies and protein eating slowly sitting down, with family.
R: properly fueled body, hang with husband after dinner.