See that Danish pastry as a small pool of fat that’s been extracted from between your organs
Plan Your Defence
The “If, then” rule says that when you encounter a temptation, you have a preset choice that you must always commit to. So, “If I see chips on the menu . . . then I’ll order the side salad”. This will stop you from being caught off-guard.
Picture the Threat
Try putting an imaginary frame around your temptation and see it as a picture. Or imagine it in black and white newsreel footage, or in a music video from the Eighties. This metaphorical “distance” makes it less real and cuts your physical connections to the food.
There are two parts of your brain working when you make decisions: a hasty, emotional, greedy part, and a cooler, more analytical part. You can learn to rely more on the cooler part by simply counting to 10 and visualising your end goal: long-term happiness, not a few frenzied moments wrestling a cream cake into submission.