A HABIT FOR
Intro: This is a neat little way of helping to reprogram your mind, it’s not all encompassing, but it helps.
Step 1: Think of times right before you use and the type of internal dialogue and or ideas you may have at those times. Then simply frame it into sentences such as: “Maybe I’ll have some ____?” Or: “Now I’d like to use ____.” Be creative, think of what is coming to mind, every time before you use. Write this down, you may write down as many or as few as you like.
Step 2: Then think of a rejection sentence. Such as: “No thanks.” Or: “Not right now.” Or “Na, maybe not.” And then write these sentences down as well.
Step 3: Simply say out-loud one sentence from step 1 and then finish with one answer from step 2. Do this repeatedly any where over about one hundred times per combination. First use one combination then start over again with a different combination. Spend about 10 minutes to over a half hour doing this.
Example: “Maybe I’ll have some ____?” “Not right now.” (Repeat combined sentences 100 times out loud.)
Then do another combination: “Now I’d like to use ____.” “Na, maybe not.” (Repeat combined sentences 100 times out loud.)
Take a short breather afterwards.
Conclusion: You need to try this for 10 - 20 minutes. And it will pretty much do what it’s going to do at that point. But … it does help quite a bit. To the degree that you IDENTIFY with your perspective, your thoughts, your actions, your words and your emotions while role playing this “game” is the degree you begin to learn this info. This process of identifying with it, is what causes this technique to change your thought patterns. While doing this, see it and feel it as if it is a real situation, as though you're really in the moment. Good luck …