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How to Disarm Internal Triggers of Distractions

Write down the trigger

Write down the trigger

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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SIMILAR ARTICLES & IDEAS:

Building habits

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...

Conditioning a habit
2 main ways you can condition a habit:
  • Classical conditioning: a paired association with a trigger and a behavior. Going to the gym after you wake up each morning is this kind of habit.
  • Operant conditioning: you not only associate a trigger with a behavior, but you reward that pairing, to accelerate the habit-forming process.
The 30-Day Trial

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:

  • Can handle more significant/difficult behavior changes you might be unlikely to start with a perpetual commitment.
  • Fosters an experimental mindset, rather than assuming you already know what’s best.

Cons:

  • 30 days probably isn’t enough to actually make something a habit.
  • Without a long-term plan, many 30-day trials will revert back to the original behavior.
Mindfulness
It involves paying attention to something while letting go of judgments and assumptions. Don’t try to change it. Instead, be open to the experience, regardless of whether you like or...
Knowing what triggers your anger
Usually we don’t even realize we’re angry until furniture is being broken. But if you know the circumstances that trigger your anger, you can avoid them or prepare yourself.
Emotions are made up of 3 components:
  • physical (the way your body responds when you experience an emotion),.
  • cognitive (the thoughts that go along with the emotion).
  • behavioral (the things you do or have urges to do when you experience an emotion). 
Why food

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 “

Emotional vs. true hunger

Physical hunger

  • It develops slowly over time.
  • You desire a variety of food groups.
  • You feel the sensation of fullness and take it as a cue to stop eating.
  • You have no negative feelings about eating.

Emotional hunger

  • It comes about suddenly or abruptly.
  • You crave only certain foods.
  • You may binge on food and not feel a sensation of fullness.
  • You feel guilt or shame about eating.
Emotional hunger isn’t easily quelled

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.