I have an addictive personality—not in the sense of being drawn to alcohol or drugs, but more toward sensory stimulation. Recently, for instance, I had a tin of mints in my car and found myself constantly reaching for another mint as soon as one was gone. While this kind of addiction isn’t serious since the mints are sugar-free, it does highlight how quickly I can go through a tin.
Similarly, I can overeat, especially unhealthy foods like chips or popcorn. Often, before I’ve even swallowed one bite, my hand is already reaching for the next. This is more concerning because I’m about 12 to 15 pounds overweight. Despite my efforts to run and generally eat healthily, these occasional binges make losing that extra weight difficult.
Many people, including myself, might attribute this behavior to a lack of willpower. However, I’ve found that overcoming these small addictions doesn’t necessarily rely on willpower. Instead, I’ve been practicing mindfulness, specifically focusing on the fading of flavors in my mouth.
The beginning of a flavor fading is what triggers my habit. Normally, I’d reflexively go for a new “hit” of flavor as soon as the current one starts to fade. But now, I choose to observe this fading process. It’s fascinating to watch a flavor gradually disappear, a bit like watching a sunset fade. Surprisingly, this practice of observing the fading flavor is more satisfying and helps me avoid reaching for more. For instance, I’ve noticed that the taste of a mint can linger for an hour and a half after eating it.
This approach has been very effective for me.
I’ve also noticed that I get addicted to mental stimulation, often finding myself endlessly scrolling through social media when I’m bored. For example, while writing this article at the DMV, I almost opened Twitter but decided to observe my feeling of restlessness instead. Watching this feeling pass was enjoyable, and once it faded, I no longer felt the urge to check Twitter. Instead, I connected with the people around me, which was also rewarding.
I’ve realized that willpower is overrated. The strategies we use are what truly make a difference. If we can find enjoyment in not eating a mint or in not opening social media, that’s what we’ll naturally do. Observing the cessation of an experience can be fun and might work for you too.
Give it a try and see if it makes a difference.