Impulse Control & Managing Your Cravings
We all have been in situations where our logical brain knows we should not be doing something, because it is not very good for us, but before we know it, we do this thing, unable to resist the craving or impulse. It might be another very unhealthy but addictive snack, an impulsive purchase, hours spent gaming or scrolling on social media, or any other behavior that is far from ideal for your long-term well-being and goals.
If we were to simplify what happens in the brain during such situation, it takes your 'logical brain', pre-frontal cortex, longer to kick in; in the meantime, the limbic system, or 'reptilian brain', responsible for survival and partially responsible for cravings, has already blinded you and persuaded you to do that thing. And then you feel regret and disappointment, as you have failed yourself again by not committing to your long-term goals.
So, what do we do? Here are some helpful tricks that could be of use.
Give yourself extra time to think. Have a rule for yourself to wait before committing to such activity or purchase. If we are talking about buying a tempting item you do not really need, promise yourself to come back to this idea the next day and see if you still want it. The chances are that by that time as your limbic system will have 'cooled down,' you will not feel that crave. By doing so, you will also allow yourself more time for the tricks below.
Reward your 'lizard brain' differently and distract it. If your reptilian brain is demanding a reward, reward it, but differently. Think of something else you could do in that moment that would distract you and provide that gratification. Want to call a friend to catch up? Do that. Or instead of buying a costly and unnecessary item at the mall, go treat yourself to an ice cream around the corner. Or, if it is unhealthy food that you are trying to avoid, go get yourself something for your hobby in the next store instead. Want to keep scrolling through social media for another hour because you are too tired to get up from the couch in the evening and this seems relaxing? Turn on nice music and take a bath with a candle on. Force yourself to start, and you will thank yourself in a few minutes.
When possible, exercise. In addition to being a healthy choice, there is something about exercising that just rewires the brain and fills your system with all kind of happy chemicals. Want to order a fast food delivery or a dress number seventy online? Turn on your favorite music and go for a workout. Don't give yourself time to think twice, just start doing your jumping jacks or squats. It might be tough and weird at first but will then become very pleasant and satisfying.
Play a 'would you rather' game. Think of other things you could do with that time and money if instead of buying that item you were to save these for something else. Ask yourself, 'Would you rather buy this purse or go on a weekend road trip with your friends?'
Look for better and healthier substitutions that you will like. Craving salty chips? Make yourself a vegetable salad with salted see weed or pumpkin seeds, or just salt it. Always had a sweet tooth and it is nagging you now to go for a bunch of sugary foods? Make yourself a healthier snack with Greek yogurt, honey or maple syrup, cocoa, seeds, nuts, fruits and berries. You will love it, and your body will love it, too.
If you feel an urge to buy an item, play a game with yourself first and see how many similar items you can count that you already have. The more you can think of, the more you will reward yourself later with something healthier.
These are a few tips and tricks that might help. If you would like to dig deeper into the topic of instant gratification and better choices, check out the book High on Life Not on Stuff.
Below, see some additional suggestions organized in a table.
