Another tip

Here’s one thing that works for me. When I feel an urge, I follow this sequence: 1. Pause and breathe 2. Notice where I feel it, physically 3. Call it what it is, out loud if I can (I am feeling an urge to ______). Get specific. 4. Acknowledge that it’s just an urge, and an urge doesn’t make me a bad person. I’m free to choose what I do with it. 5. Feel it pass by and celebrate. That little dopamine hit from a W is powerful and I make sure I celebrate wins. This takes 10-20 seconds is all, and the more times you do it, the easier it gets.