Dr. Rangan Chatterjee

Yeah, and then walk people through it. Okay, so for the person listening right now who thinks that this applies to them, I want them to imagine that they're on their sofa in the evening and they feel the urge for ice cream. Okay, I want you to take a pause just for a few seconds before you go and open the fridge and that spoon's in your mouth. Take a pause.

The thing is, I've been there before myself. So I'm not doing this from a point of lecturing or judging, right? I've been there and I know that you can change your life. You can absolutely change your behaviors if you know why the behavior is there, okay? So you take a pause and before you eat it, you say, what am I feeling? That's the first step.

The thing is, I've been there before myself. So I'm not doing this from a point of lecturing or judging, right? I've been there and I know that you can change your life. You can absolutely change your behaviors if you know why the behavior is there, okay? So you take a pause and before you eat it, you say, what am I feeling? That's the first step.

The thing is, I've been there before myself. So I'm not doing this from a point of lecturing or judging, right? I've been there and I know that you can change your life. You can absolutely change your behaviors if you know why the behavior is there, okay? So you take a pause and before you eat it, you say, what am I feeling? That's the first step.

Is this physical hunger or is this emotional hunger? Oh, okay. yeah, you know what? I had a full meal one hour ago. I'm actually not hungry.

Is this physical hunger or is this emotional hunger? Oh, okay. yeah, you know what? I had a full meal one hour ago. I'm actually not hungry.

Is this physical hunger or is this emotional hunger? Oh, okay. yeah, you know what? I had a full meal one hour ago. I'm actually not hungry.

Well, you know the difference by practicing. You don't know the difference by suddenly doing it once and going, oh no, no, I really am hungry. No, it's all these things. We need to develop the skill by turning inwards. Okay. So we have to ask ourselves regularly, it's not as hard as you think. I've done this with thousands of patients, okay?

Well, you know the difference by practicing. You don't know the difference by suddenly doing it once and going, oh no, no, I really am hungry. No, it's all these things. We need to develop the skill by turning inwards. Okay. So we have to ask ourselves regularly, it's not as hard as you think. I've done this with thousands of patients, okay?

Well, you know the difference by practicing. You don't know the difference by suddenly doing it once and going, oh no, no, I really am hungry. No, it's all these things. We need to develop the skill by turning inwards. Okay. So we have to ask ourselves regularly, it's not as hard as you think. I've done this with thousands of patients, okay?

The most important thing is when you create that pause, so you're literally creating a little gap between the stimulus, the desire for ice cream, and the response, okay? So you asked yourself, what am I feeling? And you might go, yeah, well, I shouldn't really be hungry because I had a huge meal. I'm a little stressed. I had a row with my partner. The children's bedtime took too long.

The most important thing is when you create that pause, so you're literally creating a little gap between the stimulus, the desire for ice cream, and the response, okay? So you asked yourself, what am I feeling? And you might go, yeah, well, I shouldn't really be hungry because I had a huge meal. I'm a little stressed. I had a row with my partner. The children's bedtime took too long.

The most important thing is when you create that pause, so you're literally creating a little gap between the stimulus, the desire for ice cream, and the response, okay? So you asked yourself, what am I feeling? And you might go, yeah, well, I shouldn't really be hungry because I had a huge meal. I'm a little stressed. I had a row with my partner. The children's bedtime took too long.

I've been on Zoom calls all day and I feel a bit yucky. This is a better time for me. Okay, no problem. You now have done the most important thing, Mel, which is you're starting to develop this self-awareness of why you're going to that behavior. Then go and eat it. I don't have a problem with someone eating it as long as I've done the first F, okay?

I've been on Zoom calls all day and I feel a bit yucky. This is a better time for me. Okay, no problem. You now have done the most important thing, Mel, which is you're starting to develop this self-awareness of why you're going to that behavior. Then go and eat it. I don't have a problem with someone eating it as long as I've done the first F, okay?

I've been on Zoom calls all day and I feel a bit yucky. This is a better time for me. Okay, no problem. You now have done the most important thing, Mel, which is you're starting to develop this self-awareness of why you're going to that behavior. Then go and eat it. I don't have a problem with someone eating it as long as I've done the first F, okay?

Now, the next time you're on the sofa at 9 p.m., I want you to go to the second F. So you go through the first F again. What am I feeling? What am I feeling? Yeah. The second F is feed. How does food feed that feeling? Ah, okay. I feel stressed when I have ice cream. In the short term, at least, I feel less stressed. Oh, that's why I'm going to ice cream. I'm not actually hungry.

Now, the next time you're on the sofa at 9 p.m., I want you to go to the second F. So you go through the first F again. What am I feeling? What am I feeling? Yeah. The second F is feed. How does food feed that feeling? Ah, okay. I feel stressed when I have ice cream. In the short term, at least, I feel less stressed. Oh, that's why I'm going to ice cream. I'm not actually hungry.

Now, the next time you're on the sofa at 9 p.m., I want you to go to the second F. So you go through the first F again. What am I feeling? What am I feeling? Yeah. The second F is feed. How does food feed that feeling? Ah, okay. I feel stressed when I have ice cream. In the short term, at least, I feel less stressed. Oh, that's why I'm going to ice cream. I'm not actually hungry.

Okay, so you start to build up that awareness. Oh, I've been on Zoom calls all day. I feel a bit lonely. I've not had any connection with another human being today. I feel a bit less lonely when I have some ice cream, okay? And you start to build up that self-awareness. And if you want to go and have it, sure, go ahead and have it. The next time you come, you go through the first two Fs.