When a craving spikes, you don't need motivation. You need a script.
The 5-Minute Emergency Plan
1. **Minute 0-1:** stand up, inhale 4 seconds, exhale 6 seconds.
2. **Minute 1-2:** drink cold water slowly.
3. **Minute 2-3:** change location (different room/hallway/outside).
4. **Minute 3-4:** do one short task (email reply, dishes, 20 squats).
5. **Minute 4-5:** decide again with a calmer brain.
Most cravings peak and fall quickly if you interrupt the pattern.
Why It Works
Cravings are not commands; they're stress signals plus habit loops.
Break the loop early and intensity drops fast.
Keep It Repeatable
Save this plan and run it exactly the same way each time.
Consistency beats willpower.