What to do daily for overeating

I’ve watched the whole workshop and workbook. I have my protocol but what should I be doing on a daily basis? I’m worried my mind will take over. I have a list so far. Meditate, thought download and models. I believe you mentioned to write down 100 urges which so far I haven’t had any but that’s typical the first week of starting. I listened to the “urges” podcast. Should I listen to that often to remind myself what to do? Just wanted to make sure I’m not missing something. My first goal right now is food freedom. Already lost 5 lbs in first few days but 25 to go.