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But we don't have to fight them, we just have to find better methods to handle them.
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Look for the discomfort that comes before the distraction.
Focus on the internal trigger that precedes the unwanted behavior, like feeling anxious, having a craving, feeling restless, or thinking you are incompetent.
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Write down the trigger, the time of day, what you were doing, and how you felt when you noticed the internal trigger that led to the distracting behavior.
The better we are at noticing the behavior, the better we’ll be at managing it over time.
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Get curious about the sensations you're feeling (fingers that twitch, butterflies in your stomach etc). And stay with the feeling before acting on the impulse.
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These are the transitions from one thing to another throughout our days (like picking up your phone while waiting for a traffic light then finding yourself still looking at your phone while driving).
What’s dangerous is that by doing them “for just a second,” you’re likely to do things you'll later regret.
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If you find yourself wanting to check your phone when you can’t think of anything better to do, tell yourself it’s fine to give in, but not right now: you have to wait just ten minutes.
It helps you deal with all sorts of potential distractions, like googling something rather than working or eating something unhealthy when you're bored.
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The basic process for building all habits is basically the same: you repeatedly condition the behavior you want, over time, until it becomes automatic.
But no habit starts out auto...
You commit to some change for 30 days, then tou can go back to your old ways. But having spent thirty days applying a new behavior is often enough to convince you to stick with it.
Pros:
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Negative emotions may lead to a feeling of emptiness or an emotional void.
Food is believed to be a way to fill that void and create a false feeling of “
Physical hunger
Emotional hunger
While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.
This cycle typically doesn’t end until a person addresses emotional needs head-on.