Cravings are fueled by dopamine, says Shah, versus nourishing your physique. That stated, you may “hack” these cravings by giving your self a giant burst of dopamine in a barely altered manner. Enter, intermittent rewards. 

“Intermittent, surprising rewards have the most important burst of dopamine and the very best likelihood of getting embedded in that pathway,” says Shah. Whenever you expertise an surprising reward, think about your physique receiving a giant explosion of dopamine. So strive giving your self an intermittent reward, say, 3 times every week—however this time, you select a more healthy reward. When you’re attempting to kick a refined sugar behavior, maybe you reward your self with darkish chocolate unexpectedly. 

When the reward pops up—possibly it’s a reminder in your cellphone—take a break and really take pleasure in that darkish chocolate. “Perform a little little bit of cognitive behavioral remedy,” says Shah. “Say, ‘I’m so wonderful that I am selecting this darkish chocolate. That is going to be so scrumptious. That is the very best high quality darkish chocolate.’” 

The one caveat: Guarantee that your intermittent rewards are really random. “It could actually’t be Monday, Wednesday, Friday at midday—it must be intermittent,” Shah says. “And that could be a manner which you can really retrain your mind to like that chocolate and really feel a giant burst of dopamine.”