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Plan strategies now to combat your urges

The #1 Most Effective Strategy:

Immediate interruption of your negative behavior and replacement with a positive activity.

Most urges are over and done with after a few minutes. Many urges are gone in 30 seconds. So if you plan a strategy that occupies you for 10 minutes you can overcome your urges. Start right now by deciding on a way to interrupt your negative behavior and replace it with a positive behavior every time it comes up. Make a list of healthy enjoyable activities with which to replace your negative behavior. When you feel the urge to eat, do drugs, watch TV, etc., you need to immediately interrupt your old pattern of behavior with an action such as the following...

  • Putting your hands in your pockets
  • Exiting the room
  • Yelling "NO!"
  • Shaking your head
  • Shutting your eyes and opening them with an increased awareness of the danger
  • Saying to yourself "I'm smarter than this."
  • Clapping your hands
  • Splashing water on your face and looking at yourself in the bathroom

Or anything else to snap yourself out of your old behavior. Then immediately begin a replacement activity like the following...

  • Going for a walk
  • Calling a family member or friend
  • Playing with the dog
  • Eating fruits or veggies
  • Exercising
  • Rollerblading
  • Going to the library to study
  • Playing with your kid sister
  • Practicing a musical instrument
  • Dancing in your room

or any other positive activity on your list.

Related Info

Don't limit yourself to one positive activity. Make sure you have plenty of backups, in case the first activity isn't possible at that moment.

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