Then consider taking part of a wider social experiment, and sign up for Dry July, here.

It can be an exercise in mindful observation as much as an act of abstinence.

And mindfulness is a proven approach when it come to dealing with addiction of any kind, including social media and the curse of the never ending scroll.

How?

Well, I wrote about it in more detail in my first book, The No Bullshit Guide to Getting Sober, however since then, even more research has come to light that if you want to stop any self-destructive behaviour, the first step is to notice it.

Notice.

And In order to notice anything you need to slow down first. 

So, the first step in terms of noticing your own thoughts and feelings before you take a drink, starts with having slowed down enough to observe what you are feeling and what you are thinking and perhaps even at what time of the day you automatically reach for a drink.

Because the truth is while the behaviour might have become automated, it’s also the result of 3 factors coming together at one time, usually. 

Let’s call that convergence point of 3 behaviours the TRIFECTA 

  1. There is a feeling.
  1. There is a thought.
  1. There is choice.

In the early stages of exorcising a food, drink or scrolling demon, I would like to share a helpful acronym with you.

H-A-L-T

Can you guess what they stand for, the letters that make up that acronym?


1. Am I actually H? H—-Y

  1. Am I A? A—-Y
  1. Am I feeling L? L-W?
  1. Am I ? T—D

Hungry (or thirsty), Angry, Low or Tired, or perhaps I’m overwhelmed with how much I’ve got to do, i.e. stressed and disillusioned?

There’s usually a thought that accompanies that too isn’t there?

A drink will take the edge off, make me feel better, give me a moment to myself or fill the gap.

Then there’s an action or not, too, usually that proceeds that thought.

But how about minding the gap instead? Literally. How about noticing the gap and not filling it with anything at all?

How does that make you feel? Uncomfortable? That’s okay too so just sit with it and any subsequent feelings that come up you can use if for food too.

What happens if you don’t open that fridge door to pour a glass or rose or grab for last night’s left over risotto? 

How does that feel?

That’s the experiment. Mind the Gap. Here.

xx