Bite the Bullet: Resist Instant Gratification, Build Mental Toughness, and Master the Habits of Self Control (Bulletproof Mindset Mastery Series) by Scott Allan

Author:Scott Allan [Allan, Scott]
Language: eng
Format: epub
Publisher: Scott Allan Publishing
Published: 2022-03-12T16:00:00+00:00

Replace Compulsive Urges with Alternative Behavior

A sure-fire hack to fix compulsive urges that drive you towards your temptations is to engage in alternative behaviors every time your temptations growl at you. It may seem difficult to do right now, but if you follow the step-by-step guidelines below, I assure you, it will be more of a piece of cake.

First, figure out the compulsive behavior you are trying to overcome. In this case, you are working on seeking immediate gratification.

Write down what you are trying to change. You could say, ‘I am working on eliminating my behavior of giving in to instant gratification.’

The trick to accomplishing a goal, especially that of beating a bad habit, lies in being as specific as possible. The more specific you are, the better you understand the problem you are trying to overcome. Here, this means you need to specifically point out the exact area you are trying not to act impulsively in. For instance, if you often spend heftily on sales, you could mention that specific instant gratification you are trying to overcome. If you seek instant gratification from eating high-calorie foods instead of eating healthy foods, mention that as the behavior you wish to improve. For example, you could say, ‘I want to improve my resiliency to instant gratification when I diet to ensure that I eat healthier foods instead of unhealthy options.’

Next, you need to start observing yourself very closely for that behavior. Can you remember the table I shared with you above? Create it once again, but this time, tweak it specifically for this impulsive behavior you are trying to change. Ensure you keep track of when you engage in it, why you do it, how it makes you feel, etc.

Once you become more aware of how and when that happens, you understand its triggers and are more knowledgeable about how to control it in one way or another.

Ensure that you pay attention to how it makes you feel to ensure that you can then search for an alternative behavior that offers the same or similar reward. An alternate is only viable when it stirs up similar feelings as the options you are replacing it for. For example, if you are training yourself not to give in to the urge to eat chocolate cake and eat some fruit instead, that is the substitute behavior you need to swap the initial behavior with.

After deciding on the alternative behavior, you need to practice it every time you engage in the behavior you are trying to modify.

It will feel slightly tough at first because you are not used to doing so, but soon you will get the hang of it. Make sure to be consistent with the practice because that’s how you master it and learn the art of replacing temptation with an alternative behavior.

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