Delay to Conquer Sugar, Caffeine & Other Unhealthy Cravings

Often, readers of my book SUGAR SHOCK!, participants in my Break Free programs or fans on Facebook want to know, "How do I kick sugar, caffeine or other bad habits? This is so hard!"

I feel tremendous compassion, empathy and excitement for these people, because at varying times in my life, I've been there myself, battling a host of bad habits (or what I call babits).

Indeed I've been hooked on sugar, refined carbs, coffee, diet soda, cigarettes and sugar-less gum. And, as I've revealed here, I'm still working in getting those much needed zzz's

Over the years, I've developed a variety of tips and tactics to conquer my counter-productive routines, but in 1998, while quitting sweets and refined carbs on doctor's orders, I came up with one of my favorite techniques, which clients have been finding quite effective.

In my book SUGAR SHOCK!,
I share my Top 21 Sweet Sugar-Free Success Secrets and Strategies (plus
a few more). Now, I'd like to share one tactic, which can be effective to help you conquer sugar, caffeine and other unhealthy cravings. Here's an article I wrote to help you learn this invaluable technique.

Just Delay to Squash Your Sugar, Caffeine & Other Unhealthy Cravings

Creatively Procrastinate Your Way Out of Your Addictions

By Connie Bennett, M.S.J., C.H.H.C.

Quite often,
people who want to kick sugar, curtail caffeine, stop drinking diet soda, lose weight or manage their diabetes ask
me: “How can I conquer my cravings for these substances? Once I start, I just can't help

One of the most
powerful and potent strategies is so simple that you’ll wonder why you
never tried it in the first place. Simply DELAY before you do anything
especially something that you'll later regret.

Think about it:
Most of us are pretty darn good at delaying or procrastinating, right?

know how you keep putting off organizing your desk drawers, cleaning
the house, giving your boss that
proposal, helping your kids with their homework, donating old
clothes or taking out the garbage? Clearly, we all have things we've
been planning on doing but never got around to doing. 

While quitting a bad habit such as a sugar addiction, I've found that you can actually
transform delaying into something that's fun, clever and positive. In
other words, procrastinating can be a good thing — even wonderful.

hit upon this
simple strategy in 1998 when reluctantly kicking sweets
and refined carbs on doctor's orders. To this day, I continue to be
amazed at how easy, effortless, and darn effective it is to just delay doing any unhealthy activities.

What you'll do this this: Just delay away your sugar, caffeine or other cravings.

What's so wonderful about this skill is that people of all agesunless
maybe you’re a tot—can cultivate this tactic. Just promise yourself to
delay eating that tempting treat for a certain amount of time, say 10
to 20 minutes. Or challenge yourself to delay drinking that cup of coffee. Of course, you can do that, right?

Then, you can
delay over and over again, ultimately even for hours.

Now think ahead to the next morning when you're so relieved and proud of yourself that you didn't
cave into your cravings.

Here are 7 ways
you can turn delaying or creatively procrastinating your ally to help you pull the plug on your
unwanted addiction to sugar, caffeine, etc. (Delaying is one of my "7 D’s” to help “Sugar Kickers.”)

1.       Despite the fact that they may "call out" to you, when you delay (first
15 minutes, then a half hour, then 1 hour) before consuming that cookie, candy bar, brownie or cup of coffee, you begin to detach from your potentially unhealthy impulses.

2.       When
you delay for 10 minutes, then 15 minutes, etc., your cravings will
subside while you get involved with other things. Then, you'll even be
able to put your cravings
into proper perspective.

3.       When you delay, you're taking positive, health-promoting action by simple inaction. Yes, doing absolutely nothing can be pivotal when you kick or cut back on sweets and quickie carbs or confront other unhealthy addictions.

4.       When you delay, you turn procrastinating into a useful, proactive skill.

5.       When you delay, you can take time to discover what foods, drinks or activities—if any—you’re really craving. Does
your body really absolutely have to have cookies, cake, pretzels, coffee, cigarettes, alcohol, etc.? I doubt it!!
Isn't your amazing body really yearning for have water, fresh vegetables and
fruits, high-quality protein or healthy fats?
Or perhaps your soul really yearns for fun, relaxation or exercise instead?

6.       When
you delay, you can get in touch with your true feelings. In other words, NOT caving into 
temptation allows you to figure out what the heck is
really going. Depending on the habit you're facing, ask yourself, "Why do I feel like I must have these
sweets now?" Or, if you're trying to reduce caffeine, ask yourself, "Why do I need yet another cup of coffee now?" You can do this to confront any bad habit.

7.       When
you delay, you'll ultimately take pride in yourself! You'll pat
yourself on the
back for putting off a short-lived, self-defeating immediate
gratification in favor of a long-term positive outcome. (Wouldn't you
rather lose weight, have more energy and concentrate better than
give in during a moment of weakness and suffer awful consequences?)

In short, simple delaying or creatively procrastinating is one of the most effective tools in your habits-breaking arsenal. 

Pro-Active Action To Cut Your Cravings

I encourage you to become a delaying artist now. 

  1.  Next
    you want something sweet (that's processed), something white (as in a refined carb) or something else that's unhealthy, delay for 10 minutes. Feel free
    to look at your watch or a clock to help you along. Then wait another
    10 minutes.
  2. Now,
    step outside your obsessive thoughts and wait another 10
    minutes. It can help if you do something else in the meantime.
  3. Then
    off for another 20 minutes. Be creative while you delay. You may want
    to do the dishes, put your clothes away, organize your closet, color
    your hair, fix your nails, etc. Doing these things can help you pass
    the time and pull the plug
    on your cravings.
  4. Then
    challenge yourself! Wait 1 hour or 2 hours, or maybe even
    the whole evening. Do something fun in the meantime. Get going on a
    project that you've been putting off doing. Fill your time with
    satisfying activities that allow you to "forget" about your overwhelming cravings. (If you pick going to a movie as a way to delay,
    then do NOT go by the concession stand! Bring water or a snack with you instead.)
  5. Finally,
    about your experience in a journal or notebook. Just jotting down your
    feelings can be so eye-opening, as many of my clients have
    revealed to me, and as I personally discovered years ago.

Ultimately, when you just delay or creatively procrastinate, you can learn a lot about yourself and the power of a focused mind.

this day, I'm thrilled that I hit upon Ms. Delay years ago so that I
could learn that Life is Sweeter Without Refined Sweets™ and other unhealthy habits.

Connie Bennett, M.S.J., C.H.H.C. is the Smart Habits Coach™ , a certified health counselor, life coach, journalist, "Ex-Sugar Shrew!" and author of SUGAR SHOCK! from Berkley Books. Back in 1998, she reluctantly kicked
sweets and quickie carbs on doctor’s orders, and much to her amazement, all 44 of
her ailments disappeared, including the throbbing headaches, severe
PMS, and scary heart palpitations.  Connie has coached thousands of people around the world to
break free of their sugar addiction and other unhealthy habits. Learn
more at Connie has contributed to numerous
publications and websites (including The Los Angeles Times, The Chicago
Tribune, Living Fit and To get free health tips and other updates, sign up for the free Motivating Morsels e-zine.

Copyright © 2009, Stop SUGAR SHOCK!™. This article was edited from an article that first appeared on the Sugar Shock Blog. We invite you to publlish this article on your blog or website, but we ask that you kindly provide the above credit.

447 thoughts on “Delay to Conquer Sugar, Caffeine & Other Unhealthy Cravings

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    Kiedy finalizują się wydarzenie europejskiego członkostwa Chorwacji, Serbowie zdali siebie sprawę spośród niniejszego, że w plonu etnicznej burzy, którą rozpętał Slobodan Miloszević ulegli faktycznie komplet, łącznie spośród dobrą imię. Hasło gigantyczna Serbia przełożyło się na raz po raz mniejsza Serbia.
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Recover NOW. start your binge/purge free days NOW. you might think this will be the last time . remember last time you said that too? ACTUAL ACTIVITIES:- Have a shower. you cant eat in the shower.- do something that [usually] fully engages your mind. Crosswords, puzzles, assignments. have these out BEFORE you start eating.- change your environment.. get away from food completely. go for a walk somewhere. bike ride [ do not do this to COMPENSATE though]- craft. this helps me the most. paint, cross stitch, long stitch, work with canvases, soft pastels [use your hands, you cant eat if you are finger painting], collages, drawing, making cards- make things for the people you love. give you a purpose to not do it for 5 minutes and then go and binge.- if you are angry and frustrated, find something that you can do to get your anger out. Totem tennis, anyone?- call a friend or family member and talk- play an instrument- redecorate your room / wardrobe- chat to friends on the internetessentially, the most effective thing for you not bingeing will be the thing that fulfills the need that you would usually be filled by bingeing. eg. if you binge because you feel isolated, calling a friend will directly fill that need. call friend after friend if need be. if you binge because you feel rejected, call someone you feel accepted by. if you binge because you simply have the house to yourself, make sure you eat with people and have them stick around after the meal! if you binge because you feel worthless and dont feel that you should have eaten the meal, then do something that makes you feel worthwhile make things for friends, create something, do something productive that you can SEE you are doing something. MAKE SURE YOU HAVE:1. a list of people you can call when you feel like you want to binge. 2. a list of things you can do when you do want to binge.rate both of these activities and people: eg. Activity: Punching a pillow. Good For: releasing frustrations, initially taking my mind off bingeing.Activity: Doing an assignment / schoolwork. Good For: showing that i can achieve something. you really need to make sure you get yourself SUPPORT. no matter if you have been bingeing or struggling with eating disorders for a month or a year, you WILL continue to struggle until you empower yourself and decide that you do not want this life. if it helps write down a list of things you want from life. is bingeing included? er.. no. See a psyc. See family members. See friends. See a team. Art therapist, music therapist. REMEMBER THE 5 D’SDELAY your response so you can figure out what exactly is tempting you to binge.DETERMINE what’s going on. Ask yourself, “Why is my desire to eat so high right now? Am I physically hungry? If not, “what do I really want or need?”DISTRACT yourself for 10 minutes (WAIT).DISTANCE yourself, physically, from the temptation.DECIDE how you will handle it.- If you’re tired, take a nap. If you’re feeling lonely, call a friend. If you’re feeling anxious, go for a walk or take a bubble bath.- If you’re having a specific food craving, identify what you really want, go get a single HOW TO STOP FOOD CRAVINGS Craving chocolate? Eat a banana. It sometimes satisfies the yearning for chocolate and is much less fattening. Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving. Exercise! Your appetite will temporarily subside and you’ll feel better about taking such a proactive approach. Still craving chocolate? Try a magnesium supplement. Many women are deficient in this mineral, which is found in chocolate. Craving fatty foods? Eat fish, or take a fish oil or flaxseed oil supplement. You may be low in essential fatty acids. Grab something to drink. Sometimes, cravings for food are really thirst in disguise. Sweet tooth? Protein, fat and fiber keep blood sugar levels more even and help keep such cravings under control. Watch your caffeine intake. Caffeine seems to make sugar cravings worse. If your will power weakens at night, try leaving the lights on until the minute you go to bed. Dimmed lights tend to lower inhibitions. Turn off the lights in your kitchen and avoid hanging out there. Whew!!! It seems that I’ve gathered a lot of suggestions. I hope one or most of the lists of advices above help you.

  16. What you’re doing to rid yourself of the sugar is alclauty stimulating your need for sugar. Protein shakes contains sugar and starches, chewing gum stimulates the salivary gland and water is so bland you need to do other things in order to makes these things work like:Once you accept that are a sugar addict or have a compulsive habit of eating sweet foods, half of the war is won. You must never cut down on sugar completely since it will only lead to aggravated craving and the resultant binge eating. Eat sugar once in a while, in the form of fruits, to suffice craving for sweet flavor.Prefer one piece of 70 percent dark chocolate over a candy bar. Dark chocolates have been known to be benefical to your cardiovascular system. Also, choose fresh fruit salad over cream based desserts. Such choices will keep your sweet tooth satisfied.When alternative choices cannot do much, try drinking 2-3 glasses of water and feel the effect yourself. Drinking of herbal teas is also beneficial, according to some experts.It has been found that eating excess salt aggravates sugar craving. Therefore, try to eat a balanced diet with only necessary salt use. Last, instead of feeding sugar to your body, you can try feeding it to your heart. Find ways to detract you from sugar, keep yourself busy so you don’t think of it so often, join a gym, walking in the park, reading, etc.Hope this helps. I know how hard this can be.

  17. I just want some advice, uslluay I don’t tend to eat chocolate much or anything sweet or sugary, give or take. I’m normally into savory type foods and much more likely to snack on toast, crisps or nuts but just lately, I’ve noticed I’m craving sweet foods and eating probably too many. I have also noticed I tend to crave sugar after I have just woken up. Is this normal or could I be lacking something in my diet? Thanks

  18. Yes there will be something like wirldtawhs . I went completely suger / carb free and for the first week, I wanted to lick the t.v. if I saw an ice cream cone. But, the craving pass and if you stick to it, you will loose weight. Good Luck.Also, if you would like a list that has the calorie/fat/fiber/carb of almost every food there is, send me your email address mine is:

  19. I stopped smkniog three days ago (yay!) and I feel fine, no irritability after the first day . however, I do notice that my sweet tooth has really been kicking! I’m really concerned about gaining weight, and I don’t want to go back to smkniog. What are some ways to stop the sugar cravings, or what are some tips for dealing with them? Thank you!

  20. I’ve tried to exercise when the sugar cranvigs come, still crave. I drink a protein shake instead, still have them.. I chew gum, still want sugar! What’s going on!!!, oh and water doesn’t help.. they are STRONG cranvigs.. And no I’m not pregnant.

  21. This is really awmsoee! I love the sponged look on your flowers! I will definitely check back to find out how you did it! Thanks for joining us this week at Create with Connie and Mary!

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  23. Hi Connie Finally checked out your webstie and I am blown away. Your cupcakes and cakes and cookies are so beautiful!! I remember when you were a little girl how you so loved to do art and create things, so I am not really surprised but, still, so impressed!! My Mom’s 80th birthday is this summer and I will definitely be in touch to place an order.Congratulations! Hugs, Charlotte

  24. Hey Connie, I may be the only guy that writes on here but oh well. I have been foliowlng your posts and always checking out your new cup cake designs. My fiance9 and I are always blown away by your designs. We were wondering if there is a chance that you can do a wedding cake for us?

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