For example, let’s say you’re tempted to eat a second slice of dessert, even though you know it’s unhealthy. You might distract yourself by engaging in your hobby or calling a friend. Let’s say you just broke up with your partner and are tempted to text them, even though you know it’s a bad idea. You might instead start a conversation with a friend or distract your attention with your favorite hobby.
For example, let’s say you’re trying to lose weight but you keep craving candy. Set a timer for 15 minutes, then start doing another task. Keep delaying the treat for 15 minutes until you aren’t tempted anymore.
Let’s say you’re tempted to cheat on your partner. You might imagine yourself telling your partner and losing your relationship. You could also list the other things you’d lose, like your good reputation, friendships, and time with your children, if you have them. You might be at a party where you’re tempted to use illegal drugs. Imagine getting caught by your parents or police. Consider what could happen if your school or job found out. You might get kicked out of your school activities and may have a harder time getting into the college you hope to attend.
For example, let’s say you’re trying to save money for a trip, but you feel tempted to buy an expensive new pair of shoes. You could visualize yourself walking out of the store without making a purchase. Then, imagine yourself reaching your savings goal and going on your trip. Keep your visualizations positive. If a new obstacle arises in your mind, imagine yourself overcoming that, as well. Using visualization takes practice, so it might not feel as helpful at first. Keep picturing yourself being successful, and you’ll start to believe it.
For instance, you might crave sugary snacks every afternoon when you feel an energy slump. Tell yourself, “I really want candy right now because I’m tired. I can get a similar boost by drinking green tea, instead. ” As another example, let’s say you’re tempted to have a one night stand even though you’re in a relationship. You might say to yourself, “This person is very attractive and I haven’t been feeling satisfied lately, so I’m thinking about going home with them. Since I want to save my relationship, I’m going to think of a few ways I can feel closer to my partner. ”
Reflect on your reasons, which might include things like improving your health, sticking to your morals, or achieving a goal you set for yourself. Write down these reasons or save them in your phone. Look at your list whenever you feel tempted.
Meditate for at least 10 minutes every day. Go for a walk in nature. Observe what’s happening around you. Name the emotions you’re currently experiencing. Engage your 5 senses by focusing on what you see, hear, smell, feel, and taste. [9] X Expert Source Sandra PossingLife Coach Expert Interview. 13 August 2020.
Good sleep hygiene means taking an hour or 2 to wind down before bed, turning off screens 1 hour before bed, cooling down your bedroom, choosing comfortable bedding, and going to bed at the same time every night. [11] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Adults need 7-9 hours of sleep every night, while teens need 8-10 hours and children need 10-11 hours of sleep each night. [12] X Research source
Spend time doing a hobby. Create something, like a painting or necklace. Play with your pet. Take a walk. Soak in a hot bath. Talk to a friend. Write in your journal.
For instance, you might believe it’s immoral to buy unethically-sourced products. When you feel tempted to indulge yourself, you might think about the reasons this is important to you or text a friend who believes the same way. If you believe eating meat is wrong, you might think about your furry friends, volunteer to help animals, and talk to others who’ve stopped eating meat. If you’re trying to avoid temptation to sin, you might pray for help, read scripture about temptation, and attend religious services.
Tell yourself, “Everyone gives in sometimes. I’m going to learn from this experience and try to do better next time. ” If you’re feeling guilty, talk to someone you trust who can offer guidance. They may even tell you about times when they’ve given into temptation.
For example, let’s say you want to eat less ice cream because you’re cutting back on sweets. You might notice that you feel tempted to eat ice cream every night when you have a carton in your home. You could avoid buying a whole carton and instead treat yourself to small servings of ice cream on occasion. As another example, you might feel tempted to drink alcohol when you’re at parties, even though you’re underage. If you know there’s going to be drinking at a party you plan to attend, you might instead host a sober party at your home.
For example, you might avoid spending too much time on your phone by making plans with your friends for the weekend or signing up for a school activity. If you’re trying to form better eating habits, you might create a habit of eating a healthy snack at a designated time. If you feel tempted to flirt with an attractive coworker, keep a few favorite photos of your partner at your desk and send them a flirty message a few times a day.
Stay away from a person who tempts you to cheat on your partner. Ask your teacher to switch seats if you’re tempted to cheat on tests. Don’t buy unhealthy foods if you know you’ll overeat them. Install parental blockers on your computer and TV if you want to avoid adult themed entertainment. Use apps like Freedom and In Moment to temporarily block your social media accounts if you spend too much time online. Avoid being alone with someone if you’re concerned about unwanted sexual temptation. Don’t go to bars or clubs if you’re tempted to abuse substances. Don’t window shop if you know you might overspend.
It’s good to have friends who are different from you. However, you should both respect each other’s differences and not try to change each other. If a friend is constantly exposing you to temptation, they may not be right for you. You can find new friends by joining clubs and organizations for people who share your goals. You might look for clubs at school, through your religious institution if you have one, or online through sites like Meetup.
