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It’s September… and everywhere we turn there are caramel lattes, maple donuts, and pumpkin spice everything.
Fall’s tasty treats seem to magically send a “Gotta have it!” signal straight to our brain. And unfortunately, according to science, our brain decides what we want to eat up to 7 seconds before we’re even aware of it.
That delay means it’s easy to find ourselves reaching for sugary comfort foods despite our best intentions.
The good news is that because we understand this process, we have the ability to retrain our brain to support conscious decision-making rather than submitting to subconscious wiring.
My Easy 3-Step Ritual For Regaining Control Over Junk Food Cravings
Step 1 – Take a breath.
Before you pick up or order a treat, stop and take one slow, deep breath. It might sound simple, but that single inhale can do something powerful: snap you out of autopilot.
In reality, many of our “choices” are actually just habits. We smell the sweet spice or see the sugary glaze, and act before we even have a chance to make a conscious decision.
Creating a small window of awareness gives you an opportunity to make a decision instead of just reacting.
Step 2 – Ask yourself a 5-second question.
When temptation strikes, take a moment to ask yourself if the choice in front of you will bring you closer to the health, energy, life, and body you want.
If the answer is “yes,” AMAZING – enjoy guilt-free. If the answer is “no,” you’ve just triggered an awareness that empowers you to choose something better.
It’s not about perfection. It’s about establishing a 5-second habit that puts you back in charge.
Step 3 – Rewire your cravings.
There are many ways to train your brain to make healthier choices, but one of my favorites is meditation.
The great thing about meditation is that it allows us to rewrite our narrative ahead of time, so when the moment comes, we can act from a place of intention rather than autopilot.
Meditation helps us remember what we genuinely want out of that experience… instead of simply succumbing to old habits.___
I recently recorded a quick guided practice that I call the Commitment Meditation. It’s designed to help you strengthen your “conscious choice muscle” and reconnect with your why.
Think of it like a workout for your mind – a few mindful minutes to get clear on what you really want, reset your focus, and make it easier to commit to healthy goals and habits.
It’s a beautiful way to start your day feeling grounded and intentional.
Revisit this guided meditation anytime you need it.
Of course, staying on track doesn’t mean eliminating every treat. It just means taking time to tune in and align your mind with your goals.
You will soon discover that making better choices begins to feel effortless.
