Do Something Else

 you can do for as long as needed.

 is convenient.

 can be done in public.

 will not interfere with other activities.

Narrow down your list, then pick a behavior to become your competing response. Don't worry about it being the perfect competing response. If this one doesn't work, you can choose another behavior. You might want to have two or three possible competing responses. For example, if overeating or excessive snacking is a problem, you could let yourself choose from reading, needlework and walks outdoors.

After you've picked one or more competing responses, take a few moments to list the advantages and disadvantages of engaging in this behavior instead of your habit. Hopefully, the advantages will outweigh the disadvantages, just as the disadvantages of your habit outweighed the advantages. If not, you may want to choose another competing response.

So, you've probably been told, "Stop that!" or "Don't do that." That advice is much too limited. It gives no direction. Add to that advice; "Do something else."

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