How-to: 3 Ds module
Quick Summary
- The "3 Ds" module is designed to help you manage cravings and urges by trying a simple, effective strategy known as the 3 Ds: Delay, Distract, and Decide.
- Urges can feel pretty overwhelming when they hit, but here's the good news—they don't last forever. Think of them like waves at the beach. They come in strong, but they eventually fade away. When an urge strikes, it might feel intense and like it’s never going to end, but just like those waves, it will pass.
- Most urges peak within a few minutes and then start to decrease. If you can ride it out without giving in, you'll find that it becomes more manageable.
- By using the 3 Ds — Delay, Distract, and Decide — you give yourself the time to let the urge pass. This helps you stay in control and make choices that are good for you in the long run.
Let's break down the 3 Ds:
Delay: When you feel a craving or urge, the first step is to delay acting on it. Give yourself at least 10 minutes before making any decisions. This pause allows the intensity of the craving to decrease and gives you time to think.
Distract: Use this delay period to distract yourself with an activity. Choose something engaging that can take your mind off the craving. This could be a hobby, a physical activity, or any task that requires your focus.
Decide: After delaying and distracting yourself, decide how you want to proceed. Reflect on whether you still feel the urge and consider the consequences of giving in versus sticking to your goals. Make a conscious choice that aligns with your long-term well-being.
Practice the 3 Ds regularly to make it a natural response to cravings. Keep a list of distraction activities handy so you can quickly choose one when needed, so that next time an urge hits, remember, it's just a wave. Hang ten, ride it out, and you'll be back on solid ground before you know it.
You can refer back to these instructions whenever you need to; your module answers will auto-save as you go.
Once you’re finished, you’ll be able to access your answers again through My Tools, so that you can refer back to them yourself later or share them with a support person.