Playing video games instead of focusing on schoolwork Skipping a trip to the gym to hang out with friends Watching TV instead of going to bed at a good time Taking on an extra task at work even when your schedule is booked

Toss out any junk food in your pantry Install a web extension that blocks distracting websites Turn off your phone and put it in another room Log out of your streaming accounts

I’m only going to eat 2 desserts per week so I can meet my daily 1800 calorie goal. I’m going to go for a 30-minute walk after work instead of watching TV. I’m going to finish all of my math homework before checking my phone for 5 minutes. I’m going to finish my remaining 3 work assignments this week before taking on any new ones.

Downloading a calorie-counting app Setting a timer while exercising Checking your computer’s search history each day Checking your total screen time on your phone

Reaching your target weight will be much more satisfying than the few minutes of enjoyment you get from eating your favorite junk food. Finishing all of your homework early will feel so much better than cramming all night to complete assignments.

“If I’m at an office party, then I’ll snack on the fruit and veggie platter. ” “If I’m tempted to go on a certain website, then I’ll listen to some relaxing music. ” “If I get the urge to go on my phone, then I’ll take a 5-minute walk outside. ”

“I woke up on time earlier this week, and I can do it again. ” “I’m a strong, capable person who’s in control of my life. ” “I don’t have to do anything I don’t want to do. ”

Say “I don’t watch Hulu all night” instead of “I can’t watch Hulu all night” Say “I don’t drink wine” instead of “I can’t drink wine” Say “I don’t spend a lot of time online” instead of “I can’t spend a lot of time online”

“I had a really stressful day at work, and I’m really tempted to make an impulse buy. Could you help talk me out of it?” “I thought I could resist the urge to smoke, but I’m having a really hard time right now. Do you have any advice?” “I don’t feel like I’m making any progress in my weight loss goals, and I’m really tempted to just give up. What should I do?” “I really enjoy spending time with my friends, but I always feel like I’m spreading myself too thin. How do I fix this?”

Your favorite fruit or veggie A slice of whole-grain bread A hard-boiled egg A cup of yogurt[12] X Research source