Wellness

Start where you are. 

Do you have ADHD?  You migh tneed medication.  Otherwise talk therapy may help.  Make barriers to bad behavior.  

Meditate.  Exercise.  Eat healthy food. Acknowledge emotions.  Journal. Exercise.  Get enough sleep (Check for sleep apnea)  Exercise. Get an app.

Behavior that leads to a high reward is hard to change. The way behavior seems to work is that there is a cue or trigger that acts like an "on- switch". 

The cue to make yourself feel good or better becomes a habitual behavior as long as you get your reward.

See button (cue)  >  click button (response behavior) > get  temporary dopamine pleasure boost (reward).

To change behavior you  likely need to avoid  the cue, change the cue, Hide the cue, or edit your response behavior, (but still get a similar reward.)  

Change Cue

• Find a less addictive game. Wrap phone in plastic wrap.  Don't use your fingers. Get an app that will shut off app after a set time.
• Get granola bars instead of candy. Buy candy you don't like. Smash candy into tiny pieces to make it harder to eat. 

Hide  Cue

• Delete app, or hide it in a folder.  Make it hard to access.
• Put your candy in the freezer, way in back. Put candy in la ock box and put key in your junk drawer.

Avoid  Cue 

• Don't pick up your phone, don't open screen, don't start game. 
• Don't buy candy. Don't go to after-holiday sales.

Notice Cue that makes you grab for your game tranquilizer or candy bar. Deal with that.

Go away from the cue for a brisk arm-swinging walk. Don't play game or eat candy until after the walk.

Educate yourself.  Learn more about what other people have done to cut back or quit.