WAKE UP THE PATTERN

Over the next six days, you’ll learn that the Dissolving Cravings Process is a simple, calm way to change how your brain responds to urges.

The first step of this process is PAUSING, because most snacking happens before we’re even aware of it.

To catch yourself just as your hand reaches for food, I’ll show you how to use Pattern Interrupters — simple actions that help you pause for one breath, bring awareness online, and make a conscious choice.

In the days ahead, you’ll learn four more steps that follow pausing — Diffuse, Include, Quiet, and Imagine.

Together, these steps form a powerful method to restore calm and control.

So today, choose one food you’re ready to stop craving, and start by setting up your first Pattern Interrupter.

Pattern Interrupter Setup Guide

🪞 1. Identify Your Automatic Zones

Think: Where do you usually grab food without thinking? • When do you notice “it just happened”?
☐ TV area (snacks during Netflix)
☐ Kitchen counter / fridge handle
☐ Snack drawer or cupboard
☐ Car glovebox / side pocket
☐ Desk or work area
☐ After-dinner “walk to the kitchen” route
→ Circle 2–3 that fit your life.

🧩 2. Choose Your Reminder Objects

Use something small but visible — something that slightly surprises your brain. ☐ Smooth pebble or crystal
☐ Note card with message
☐ Ribbon or rubber band tied to handle

☐ Small toy, magnet, or shell
☐ Sticky note on remote or fridge
☐ Anything that makes you pause and smile

→ Choose one and check if it works

🗒 3. Add a Message or Phrase

Write or engrave one short reminder on the object: • “Pause · Feel · Choose.”
• “Is this hunger or habit?”
• “Take a breath first.”

• “Notice your hands.”
• “One moment of awareness.”
• “Silence first, then choice.”
→ Pick one that feels kind, not harsh.