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100 Days Challenge: Day 57 - Head hunger "insteads"

Friday, January 23, 2015

If no chips, what else can I do?

Whenever you realize you’re facing a head hunger craving, stop to think about the real cause of your hunger and how you might address your emotional needs.

Then, do one of the items from your list before you eat anything.

Here are some ideas to get you started with your “insteads.” Choose the ones that fit for you, and then add more of your own.

• Take several deep breaths. Sigh loudly with each one.
• Read something. Plan ahead so that you’ll have a couple of good “diversion” books ready to grab.
• Wait ten minutes before eating anything. During that time, do something positive such as read to your child or offer encouragement to a troubled friend.
• Do something that takes a lot of concentration such as a crossword puzzle.
• Sing loudly, even if you don’t consider yourself a singer.
• Yell at your steering wheel.
• Call a friend and ask for five minutes of talk time.
• Type a letter to someone you want to chew on. Explain in great detail why you are upset. Then burn the letter or delete it off your computer files.
• Journal your feelings. Write the words, “I want to chew on the following...,” then list as many things as you can think of.

Today’s assignment:

1. Create an “instead” list for head hunger. Include any activities or diversions that would help you postpone eating for a while.
Play piano, go out for coffee, take a walk, read a book, do deep breathing, wait ten minutes.

2. Post copies of your list in places where you can draw on it quickly, such as in your daily calendar or on your bathroom mirror.
I have mine in my daily calendar.

3. Use at least two of your “insteads” today. Describe these actions.
I like using the “7 breaths” technique: Take seven slow deep breaths, but make each one slower and deeper than the previous one. By the time you reach number five, you’re starting to lose count.
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Member Comments About This Blog Post
    emoticon Great ideas
    584 days ago
  • AURA18
    Wonderful ideas - thanks for sharing.
    • "Take several deep breaths. Sigh loudly with each one." The sigh really makes a difference
    • Books are handy for “diversion” reading your motivational book: "Life is Hard, Food is Easy," while waiting for your new book "100 More Days." (coming soon, early May). To concentrate, I write the date, weight, & set small goals. The next time I can see progress or make changes.
    • Journal feelings. “I want to chew on the following...,” then list as many things as you can think of. Healthy distraction for "head hunger" (chewy crunchy popcorn & nuts). Both I can plan to eat, but I tend to overeat if I'm upset or tired.
    584 days ago
    emoticon I'm creating an "instead list".
    584 days ago
    I'm only on Day 23, but this tip will be very helpful! I know I experience head hunger!
    1777 days ago
    Thank you for this! Great reminder that wr have the power to push through cravings as long as we have strategies in place to help us.
    1777 days ago
    Good on ya! Keep going...
    1777 days ago
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