At first, Johnny felt he couldn’t fight these thoughts even though he could identify them. So I had him carry around a little card with the specific disputations for each one, and I asked him to keep a little journal each morning where he wrote down any new rationalizations he felt brewing in his head. After a while, these thoughts lost their power, and Johnny indeed stuck with his three frankfurter rule.
Now, you may not struggle with frankfurters like Johnny did. In fact, according to our research, it’s more likely you struggle with pizza, chips, sugar, bread, or chocolate. It doesn’t matter. What you want to do is define a clear line for yourself so you can hear the voice of rationalization in your head. Then, very specifically dispute that voice in all its forms.
This is what gives you those extra microseconds at the moment of temptation to wake up and make a better choice, or at minimum, what gives you a chance to breathe and think about it.