I admit that I have a bit of an addictive personality, though not in terms of alcohol or drugs, but more related to getting hooked on different kinds of stimulation. For instance, I had a tin of mints in my car recently, and I noticed that I would often grab another mint as soon as the previous one was gone. These sugar-free mints aren’t a big problem, but I sure can go through a tin quickly!
Likewise, I tend to overeat, especially unhealthy snacks like potato chips or popcorn. As soon as I swallow one bite, my hand is already reaching for the next. This habit is more concerning because I’m about 12 to 15 pounds (5 to 7 kilograms) overweight. Although I run and generally try to eat healthily, these occasional binges make losing that excess weight difficult.
You might think I lack willpower, and many of us might say the same about ourselves. However, what’s been helping me reduce these small addictions isn’t willpower at all. Instead, I’ve been practicing mindfulness, specifically focusing on how flavors fade away in my mouth.
The fading flavor triggers my habit. Normally, as soon as the previous flavor starts to diminish, I reflexively look for a new “hit” of flavor. But now, I’m choosing to observe the fading flavor instead.
This practice is quite fascinating! Watching a flavor slowly disappear provides an opportunity to practice patience and non-reactivity. As the flavor diminishes, I no longer feel the urge to grab another mint. Observing the fading flavor is surprisingly satisfying, much like watching a sunset slowly disappear. I’ve realized that I can detect the flavor of a mint in my mouth for up to an hour and a half after eating it.
So far, this mindful approach has been quite effective.
I also get addicted to mental stimulation, often feeling a restless urge to check social media. When I get bored, I reach for my phone or open a new browser tab to check Twitter.
While writing this article and waiting to renew my driver’s license at the DMV, I felt the urge to check Twitter. Before my finger could tap the icon, I paused and checked in with my feelings of restlessness. I observed the feeling, watched it fade, and found it more enjoyable to let it pass. Once the feeling was gone, I no longer felt the need to check Twitter. Instead, I engaged compassionately with the people around me, which was also enjoyable.
I’ve come to believe that willpower is overrated. Whether we strongly desire to do the “right” thing often depends on our strategies. If we can make not eating a mint or not opening Twitter enjoyable, that’s what we’ll choose to do.
Observing the disappearance of an experience has become enjoyable for me, and it might work for you too. Give it a try—it’s just a suggestion for an experiment you might find beneficial.