Mindset
Cravings are not orders
A useful language shift is from “I have to” to “I am having a strong urge.” The feeling stays real, but the sentence leaves room for choice.
Create a pause
A pause does not need to feel peaceful. It only needs to prevent the urge from instantly becoming action.
Reduce access
Distance, time, blocking tools, moving money or leaving a place can work better than arguing with yourself.
Know the limit of self-help
Severe withdrawal, overdose risk or repeated loss of control deserves professional support.
Use the tool: choose a realistic next interval, return and answer honestly. A NO does not erase previous choices. The timer is not a substitute for medical treatment.
Sources and further reading