PAUSE

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

You’ll learn five steps - Pause, Diffuse, Include, Quiet, and Imagine.

Each step on its own  may be strong enough  to change your habits  and quiet your cravings
in a healthy, natural way.

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

The first step is to PAUSE, because most snacking happens before we’re even aware of it.

To pause, I recommend using Pattern Interrupters, simple actions that help bring awareness online and allow you to make a conscious choice.

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?
- TV area (snacks during Netflix)
- Kitchen counter / fridge handle
- Snack drawer or cupboard
- Car glovebox / side pocket
- Desk or work area

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
- Sticky note on remote or fridge
- Anything that makes you pause and smile

3. Add a Message or Phrase

Write or engrave one short reminder on the object. For example:

“Pause · Feel · Choose.”
“Wait… what are we doing here again?”

“Step away from the fridge, hero.”

“Pause, human.”

“This is your calm calling - please hold.”

“Take a breath, not a bite.”

“You’re one breath away from freedom.”

“Let’s see what happens if you don’t.”