Dr. Rangan Chatterjee

But somehow at 9 p.m. on the sofa with Netflix on, they're like, I really feel like ice cream.

Yeah. It's so important, and there's a couple of things to say there. First of all, the brain is an associative organ, right? So we associate certain behaviors in certain locations, right? So if you've got a habit for 10 years of having ice cream on the sofa whilst watching TV... Yeah, you're right.

Yeah. It's so important, and there's a couple of things to say there. First of all, the brain is an associative organ, right? So we associate certain behaviors in certain locations, right? So if you've got a habit for 10 years of having ice cream on the sofa whilst watching TV... Yeah, you're right.

Yeah. It's so important, and there's a couple of things to say there. First of all, the brain is an associative organ, right? So we associate certain behaviors in certain locations, right? So if you've got a habit for 10 years of having ice cream on the sofa whilst watching TV... Yeah, you're right.

Had you gone to bed or moved to a different location in your house, if you have the room, you'll probably find that the behavior naturally starts to change because it often is associated with that particular location, right? I don't know if you've experienced that before, but many people have. But the 3F framework does something really powerful for people.

Had you gone to bed or moved to a different location in your house, if you have the room, you'll probably find that the behavior naturally starts to change because it often is associated with that particular location, right? I don't know if you've experienced that before, but many people have. But the 3F framework does something really powerful for people.

Had you gone to bed or moved to a different location in your house, if you have the room, you'll probably find that the behavior naturally starts to change because it often is associated with that particular location, right? I don't know if you've experienced that before, but many people have. But the 3F framework does something really powerful for people.

It helps them understand, why do I keep on doing this? So let me go through those 3Fs, okay? The 3Fs are... feel, feed, and find.

It helps them understand, why do I keep on doing this? So let me go through those 3Fs, okay? The 3Fs are... feel, feed, and find.

It helps them understand, why do I keep on doing this? So let me go through those 3Fs, okay? The 3Fs are... feel, feed, and find.

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.

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.

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?