How to Overcome Vices
Mindful Breathing & Awareness
Why Do We Crave?: Your brain is a sucker for a quick fix. Vices hit the brain like a jackpot at a casino, lighting up your reward centers. But the more you indulge, the more you reinforce the craving cycle. Understanding that can help you unmask the sneaky game of your vice.
Mindful Breathing and Be Present:
The next time you feel a craving lurking, stop and take a deep breath. Ask yourself: “Is this a need, or just habit?” “Am I bored, stressed, or tired?” You’ll be surprised how often your brain is asking for something else—like a nap. When you can delay a craving, you often no longer want that craving.
The Water Trick: When cravings hit, drink a glass of water first. A parched body can send hunger signals to your brain, and often, hydration is the real hero.
The Breathing Trick: Take a deep breath. Take another one. Take up to ten slow breaths. Mindful breathing is a very powerful tool to get into your present, and control any racing thoughts.
Reflection/Task: For the next three days, keep a Cravings Journal. Every time you feel a craving, write down what time it is, what you’re doing, and how you’re feeling. Add a note about whether you actually wanted the sugar, or if there was another underlying need. Consider it your craving’s autobiography—and the more you know, the better you can rewrite the story.
Grounding
Cravings are basically your brain throwing a tantrum, demanding its usual candy bar. But guess what? Your brain can be taught to chill out and find satisfaction in other things. Think of it like training a puppy—it might chew on your willpower now, but with practice, it’ll learn new tricks.
Key Concepts:
The Habit Loop: Every craving follows a predictable pattern: there’s a cue (maybe you walk by a bakery), followed by a craving (suddenly you need a croissant), a response (you buy the croissant), and a reward (brain says “Yay, sugar!”). To break this loop, all you need to do is swap out the response. Instead of a sugary snack, you could try a healthier habit, like going for a short walk or doing a mini stretch. Your brain still gets its reward, just minus the sugar crash.
Actionable Tips:
Healthy Snack Attack: Keep healthy snacks at the ready, like pre-cut veggies, nuts, or fruit. When you’re prepared, it’s easier to say, “Take that, cookie craving!” This also works for things like smoking, drinking, or other vices!
Change Your Scenery: Next time you’re about to reach for something sweet, get up and move around. Literally change your surroundings. Cravings love routine, so break that habit loop by getting up and walking around, even if it’s just for a few minutes.
Craving Visuals: Here’s a quirky trick: when you feel a craving, imagine yourself saying “no” and happily walking away. Visualize how good you’ll feel later, not giving in. If picturing yourself as the hero in your own craving saga doesn’t inspire you, what will?
Reflection/Task: Pick one time of day when your cravings are strongest—mid-afternoon slump? Late-night Netflix snack? Write down an alternative you’re going to try for three days. Maybe it’s a 10-minute walk, a quick stretch, or a glass of water.
Notice how this little tweak disrupts the habit loop.
Stay Strong
Willpower is like a phone battery—strong in the morning but drains fast after a long day of adulting. Luckily, just like that phone, willpower can be recharged. It’s not about being perfect; it’s about setting yourself up for success with small victories that snowball into big ones.
Key Concepts:
Willpower vs. Stress: Ever notice how cravings skyrocket when you’re stressed? That’s because stress drains willpower like scrolling Instagram drains your time. The solution? Give yourself grace and practice stress-busting strategies like deep breathing, meditation, or even a quick dance party in your kitchen. (Trust me, it works.)
Celebrate Every Win: Resisting a craving—even once—is like doing reps at the mental gym. Give yourself credit for those small wins. You didn’t eat the donut? Amazing! Do a mental victory lap and let that positive reinforcement fuel your next win.
Actionable Tips:
Don’t Go Solo: Find a craving accountability buddy. Text each other when you’re about to cave and share small wins. It’s harder to eat that candy bar when you know you’ll have to explain it later!
Positive Reinforcement: Every time you beat a craving, reward yourself—but make it something non-food related. A new book, a fun workout class, or even just a luxurious bath can give your brain a reward that doesn’t come wrapped in sugar.
Reframe Your Mindset: Instead of focusing on what you can’t have, think about what you’re gaining: more energy, clearer skin, fewer crashes, and the pride of taking control. (Plus, you’re officially a cravings ninja now—how cool is that?)
Reflection/Task: Set a small, achievable goal for the next few days—whether it’s cutting sugar during a specific time of day, or reducing portion sizes. Keep track of your progress, and at the end of each day, reflect on what worked and how awesome it feels to be in control.
Conclusion: Cravings might always be part of life, but with mindfulness, healthier habits, and a strong sense of willpower, you’ll find that they don’t stand a chance against your newfound skills. After all, you’re not just resisting sugar—you’re redefining what it means to feel good, both mentally and physically. And that’s sweeter than any vice :).
