Swaps

1. Swap the urge to scroll social media with scrolling an alternate website

I am learning about Poland, so I like to browse Notes From Poland

2. Swap the urge to pig out with a walk outside

3. Swap the urge to drink alcohol with a kava drink

4. Swap the urge to check email with push-ups before checking email

5. Swap the urge to binge Netflix with stretching or yoga poses

6. Swap the urge to eat candy with a sweet apple or mango

7. Swap the urge to eat potato chips with baby carrots, or prepare carrot chips or oven baked sweet potato fries

8. Swap the creamy sweet coffee drink for a coffee with no sugar, but ask for a dollop of whip cream

9. Swap the bread basket with sparking water with lemon

10. Swap any unhealthy habit with a 5 minute meditation or walk before you engage in the habit.

Create a separation between the stimulus/craving and the response. Make the space to have a conscious decision about the action