How often do you think or say:
- I need a drink
- I want something sweet
- I want something salty
- I can’t start my day without ____________
- I need _________ to unwind
- I need a smoke/vape …
For me that thing or urge is chocolate.
If not chocolate, it is something sweet.
But here’s the problem:
Every time you give in to an urge,
Your brain gets a hit of dopamine
Now that doesn’t sound so bad.
Except over time, your brain wants more and more dopamine.
Pretty soon it feels like the urge, not you, is in charge.
That’s because your brain is designed to:
- Avoid pain
- Seek pleasure
- Be efficient
Once you start using an urge to fulfill a want or need,
You are probably avoiding emotional pain, and …
Your brain gets the hit of dopamine.
Your brain remembers and stores the thought:
“When I feel anxious, upset, nervous, etc, ______________ will help me feel better.”
Your brain thinks feeling better is good.
Your brain thinks: “Let’s feel better again, and again and again.”
This is your brain efficiently avoiding pain and helping you feel better.
In a strange way, this is your brain being successful.
Yep, whatever you use to feel better your brain equates to success.
So here you are trying to:
- Lose weight
- Drink less
- Drug less
- Spend less
- Exercise more
- Spend less time surfing social media
- Stop binge-watching TV
But your brain equates:
- Binge watching TV
- Binge surfing Facebook
- Sleeping in instead of exercising
As being successful because it feels good.
No wonder changing your behavior seems difficult.
But what if it wasn’t difficult?
What if you could trick your brain?
Here is a quick easy way to trick your brain into doing what you want:
Create and use An Urge Jar
All you need is:
- A small notepad.
- Clear glass jar.
- 100 colored beads.
Here are the steps to use your Urge Jar to trick your brain:
- 24 hours in advance write down what you will do. Examples: I will eat lean protein and vegetables. I will exercise every morning. I will drink water instead of soda or alcohol. Just pick one to work on.
- Have your Urge jar and beads where you can see them. If you need to, put them in your car or in 2 plastic bags (storage and urge bag) in your purse.
- Every time you have the urge to do something instead of what you wrote in your notepad, notice and accept that this is your urge. Examples: I wrote I would eat lean protein and vegetables, but I want chocolate. I wrote I would exercise, but I want to sleep in or watch TV. I wrote I would drink water, but I want soda or alcohol.
- Allow yourself to feel the urge for up to 10 minutes, then put a colored bead in your urge jar. If you are not near your jar, move one colored bead from the storage bag to the urge bag. Then at the end of the day put the urge beads from the urge bag into the urge jar.
- Putting the colored beads into the urge jar where you can look at it is key.
- Do this with 100 colored beads. Do this every time you have an urge.
- If you give in to your urge, that’s ok. Just don’t put a bead in the jar. Don’t take beads out Only put beads in.
If you commit to doing this with 100 beads, you will trick your brain.
Once you’ve done this with 100 beads, you can start over and do it as many times as you want.
Your brain will see the accumulating colored beads as success.
It will give your brain pleasure.
It will give your brain that hit of dopamine.
You will overcome your urge and create the success you want.
Sounds too good to be true?
Give it a try and then get back to me.
If you want help overcoming your urges or using an Urge Jar, just click: Schedule My Consultation With Cindy
I will help you!