One Simple Step to Overcome Harmful Addictions

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If you've read this blog for a while (or if you've looked at my photo), you know I struggle with obesity.  Now, I'm not a person who just sits around all day eating chips and ice cream.  But there are certain foods that are really hard for me to say no to, and if I have them around at all, I'm going to eat them until they're gone.  That's why my husband and I always order a small pizza if we have one, or why it's better for me to buy the occasional single bakery item than to keep baking supplies in my kitchen.


But like any program of self-control or self-denial, it can be difficult to implement forever.  That makes my sweet tooth not something "cute," but an addiction like drugs, alcohol, or cigarettes.  Maybe you can relate.  It might not be oatmeal cookies that call your name.  Maybe it's pretty shoes or handbags, the latest in electronics, or whatever's featured at Sephora.  Maybe it's video games, TV, or even doomscrolling.


Are you tired of feeling helpless against your cravings?  Maybe you're tired of maxing out your credit cards, living with those persistent extra pounds, or looking up from hours in front of a screen feeling like you've lost part of your life and a bunch of time that you would have preferred to use for more valuable pursuits.


butterfly transformation - photo by Hakon Grimstad on Unsplash



Filling the hole


From my own experience of battling addiction, I can say that part of the problem is habit.  For me, it's the habit of having an afternoon snack or dessert after dinner.  For someone else, it might be that habit of drinks after work, or weekend shopping.  Unconsidered, reflexive behavior trips us up.  There may be a complex series of cues that lead us to act on autopilot or impulse rather than in a more thoughtful, controlled way.


Specialists in habit change tell us that it's not enough to decide to change a habit.  It' s not enough to set the goal.  That's only the first step.  If you want to create true change – new reflexes, and different go-to responses – you have to replace the old habit with something that's more desirable.  You can't just grit your teeth and say "I'll never eat sweets again."  You need to reserve sweets for specific, special circumstances (such as a weekend treat, instead of everyday dessert), and replace them with something else all the rest of the time.


You have to find something to fill the hole that's left when you remove your bad habit.


One way to be successful at this is to incorporate simple pleasures.  This isn't the same as planning a big reward for yourself when you meet a goal, such as buying a whole new wardrobe when you lose 30 pounds or controlling your spending on little unnecessaries so you can save up for a big purchase or a special trip.


Consider the simple pleasures that bring you joy and indulge in them often.  Little jolts of daily happiness can shrink feelings of deprivation.  You don't have to miss your old habits if you fill the hole with something else.


We can find happiness at any moment.  What are some simple things that make you happy?  Here are some of mine:

  • a quiet moment in the fresh air of early morning
  • a new book from the library
  • a hot mug of tea* or coffee
  • candlelight in the evening or on a gray day
  • walking through an orchard in bloom
  • stretching
  • a bed pillow that comfortably cradles my neck
  • listening to my favorite classical music
  • perfectly ripe, local fruit – especially mandarin oranges, apricots, and strawberries
  • playing games with my grandsons
  • tidying up
  • fresh, salty popcorn
  • perusing family photo albums
  • successfully finishing a hard crossword puzzle
  • birdsong
  • stargazing
  • a crisp, sweet apple
  • reading to a child
  • a chat with a friend
  • polishing up a new blog post

Find ways to add more of your simple pleasures to each day, and it might be easier to leave some of those old harmful addictions behind.


* It costs money to maintain a blog and email service, and if you purchase through my links, I earn a small commission.  Thank you.





THE 4-HOUR DECLUTTER book
Coming soon and available now for pre-order:  The 4-Hour Declutter (part of my Minimalist Basics series).  


Decluttering a packed and messy house is like running a marathon – not quick, but steady, ongoing, determined.  But what if I told you that you could cheat a little and speed up the process?  Instead of the perfectly decluttered space featured on a social media post, would you be happy with something a little less pristine that could be achieved in a few hours?


The 4-Hour Declutter can give you a jumpstart on a more spacious and comfortable home.  But as you live with and extend the changes, you'll gain even more benefits:

  • less stress
  • faster tidying
  • better habits
  • greater appreciation
  • increased clarity and decisiveness
  • feelings of empowerment, serenity, and confidence

Go beyond tidying up with the indispensable tools in The 4-Hour Declutter.  You don't need to be perfect, you just need to show up.  Take the first step and pre-order the e-book edition at a reduced price today!  It will be wirelessly delivered to your device on March 30, which is when the paperback and hardcover editions will be available to buy (sorry I can't offer them for pre-order).


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