Change where you are
Put distance between you and easy access. Changing your surroundings is one of the fastest ways to interrupt a habit.
How to do it
- Leave the room, the shop, the app or the conversation.
- Put distance between you and easy access.
- Go somewhere the behaviour is harder, ideally with other people around.
Get the right tool at the right moment
In THE Habit Breaking App, Urge Rescue asks how you feel and suggests the tool that fits, then checks how it went so it learns what works for you.
Other tools
- Slow your breathing
- Surf the urge
- Delay for 15 minutes
- 5-4-3-2-1 grounding
- Reach out to someone
- Reality Check
- Move for 5 minutes
- Meet a body need first
- Play a song that steadies you
If you're not safe right now, call 999 or Samaritans on 116 123.