"The secret of change is to focus all your energy not on fighting the old, but on building the new." – Socrates.

Introduction:

You know how at the end of a crazy day, after working and juggling the kids, we often crash on the couch with chocolate / crisps / wine vice of choice!? It's like our little reward for surviving the chaos. But guess what? This nightly ritual might be doing more than just satisfying our sweet tooth.

The Sneaky Habit of Subconscious Associations

Every time we plonk down and reach for that vice, our brains start to think, "Ah, this vice of choice equals relaxation." It's like we're training our minds to believe that chocolate or wine, chips is the magic key to unwinding. So the next time we're stressed, what do we crave? Yep, more of our comfort foods. But here's the thing: it's not really the food that's helping us relax.

What Actually Helps Us Unwind?

Think about it. What really feels good at the end of the day is just sitting down, taking a breather, and letting go of all the responsibilities for a moment. Not having anyone to answer to, no "mummy, mummy, mummy" no boss demanding meeting minutes or likewise. The food is just there, but the real relaxation comes from finally having a minute to ourselves. If we can recognise that, we can start to change our habits.

Finding Alternative Dopamine Boosters

Let's be real, breaking this chocolate habit isn't easy, but it’s doable. Here’s what we can try:

1. Short Breaks: Throughout the day, let’s take a few minutes here and there to breathe deeply and relax. It’s amazing what a difference this can make.

2. Mindfulness: How about some quick meditation or yoga? Even a mindful walk can help us stay present and less likely to reach for chocolate later.

3. Give yourself the choice: Awareness is 90% of the battle, one we pause and choose over food or self care you know you're not eating on autopilot - nothing worse than realising you've consumed half the bag before even pausing to reflect or even enjoy.

4. Indulgent Self Care: Its not about distracting yourself out of eating - its about finding something else that meets the same need the vice would have - something that feels luxury.

5. Connect with Others: Sometimes we just need to talk. Reaching out to friends can be a great stress reliever.

Reclaiming Our Evening Ritual

So, when we finally sit down at night, let's try to enjoy that moment without immediately grabbing the snacks & wine. Let’s focus on the actual feeling of relaxing. And throughout the day remind yourself - this is not just hand cream - this is a grounding technique, it is a coping strategy - I am reprogramming my mind!

Wrapping It Up

Changing these habits takes time, but we can do it. By being more mindful and finding better ways to cope during the day, we might find we don't experience the nightly crash & burn as much. Remember, it’s not the vice that's relaxing us—it’s giving ourselves permission to unwind.

Watch the video here:

Subconscious Reprogramming Checklist

Here's a quick checklist to run through in the moment:

• I finally have time to myself what do I choose to do

• How am I feeling, what emotions are coming up?

• Have I made time t meet my needs throughout the day today?

• What is the vice I am craving?

• Am I able to sit with the emotions & chose another self care dopamine booster?

• If I am to go ahead with the snacks - how much sits comfortably with me?

• I validate my emotions

• I trust myself to make mindful decisions

• I make space to self reflect

• I indulge & enjoy whichever option I have mindfully chose

For more help with emotional eating & a full comprehensive done for you toolkit for addressing cravings in the moment they strike Check out my Emotional Eating Pocket Coach: