Willpower Instinct chapter 9
key points
steps to handle your cravings
experiment
Replace “I won’t” with “I will”
Focus on what you want to do, not what you don't want to do
instead of saying I won't drink beer say I will drink water
the solution is to just not fight it and it would leave you alone
If you try to suppress thoughts, they will backfire at you, making you think more likely to do it
Notice that you are thinking about your temptation or feeling a craving.
Accept the thought or feeling without trying to distract yourself or argue with it. Remind yourself of the white bear rebound effect.
Step back by realizing that thoughts and feelings aren’t always under your control, but you can choose whether to act on them.
Remember your goal. Remind yourself of whatever your commitment is.
Then a lot of the people could'nt stop thinking about them even after the expirement
The more you push the thought away, it will come back to you
White bear effect
a proffesor conducted an expirement and told the people, for the next 5 minutes don't think of white bears
The problem of dieting
a good way is too notice it, but don't distract yourself to something else, it will rebound back
people expect themselves to lose wight immediately
dieting does not work
people who go on a diet gain more weight than people who don't
a review of all food or calorie restrinction had no evidence for weight loss of health benefits