1. Notice that you are thinking about your temptation or feeling a craving. 2. Accept the thought or feeling without trying to immediately distract yourself or argue with it. Remind yourself of the white-bear rebound effect. 3. Step back by realizing that thoughts and feelings aren’t always under your control, but you can choose whether to act on them. 4. Remember your goal. Remind yourself of whatever your commitment is, as the students reminded themselves of their agreement not to eat the Hershey’s Kisses.
