Step 3B: Avoid These Triggers in the Short Run

Reorient yourself to avoid these triggers. The particulars depend upon your triggers, of course, but you can be creative here.

For Andrew, his triggers pointed the way to preventing slips: instead of cashing his paycheck, he arranged for its direct deposit. To avoid impulsive ATM withdraws, he set a $50 maximum daily withdrawal from his ATM (with his bank’s cooperation in setting the limit). Avoiding a free-for-all night on the town was more difficult as it involved multiple triggers, but Andrew opted to minimize contact temporarily with the two biggest spenders and to plan a specific fun activity that didn’t cost a lot of money with other (frugal) friends.

Minimize exposure to your chief triggers until you have built strong confidence that you can resist the temptations. Then, slowly, slowly build your way back to the people, places, and things that preceded and precipitated your old behavior.

In the research, this is known as cue exposure: gradually exposing the person to the trigger but having them perform the healthy, desired behavior.

For Monique, visiting a bar or a party with friends was THE high-risk situation for her overdrinking and overeating. For several weeks, she smartly avoided parties and bars. Only after she had developed her sea legs and felt confident in resisting temptations did she allow herself to revisit these seductive places. It entailed short-term sacrifice for long-term health.

What is one trigger you can minimize exposure to?