Swaps
1. Swap the urge to scroll social media with scrolling an alternate website
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I am learning about Poland, so I like to browse Notes From Poland
2. Swap the urge to pig out with a walk outside
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3. Swap the urge to drink alcohol with a kava drink
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4. Swap the urge to check email with push-ups before checking email
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5. Swap the urge to binge Netflix with stretching or yoga poses
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6. Swap the urge to eat candy with a sweet apple or mango
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7. Swap the urge to eat potato chips with baby carrots, or prepare carrot chips or oven baked sweet potato fries
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8. Swap the creamy sweet coffee drink for a coffee with no sugar, but ask for a dollop of whip cream
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9. Swap the bread basket with sparking water with lemon
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10. Swap any unhealthy habit with a 5 minute meditation or walk before you engage in the habit.
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Create a separation between the stimulus/craving and the response. Make the space to have a conscious decision about the action
