Although people often assume that cravings intensify over time, research shows that with active distraction, urges—even strong urges—usually subside within about fifteen minutes. So now whenever I’m tempted to break a good habit (or indulge in a bad habit, two sides of the same coin), I say to myself, “I can leave my desk—in fifteen minutes.” The delay of fifteen minutes is often long enough for me to get absorbed in something else. If I distract myself sufficiently, I may forget about a craving entirely.
