How to Resist Temptation

Coping with Temptation in the Moment

Distract yourself with a healthier activity. Distraction is a great way to avoid temptation because it shifts your thoughts to something else. If you aren’t thinking about your temptation, it’s easier to say “no.” Choose a distraction that you enjoy so the temptation will lose its appeal. For example, let’s say you’re tempted to eat a second slice of dessert, even though you know it’s unhealthy. You might distract yourself by engaging in your hobby or calling a friend. Let's say you just broke up with your partner and are tempted to text them, even though you know it's a bad idea. You might instead start a conversation with a friend or distract your attention with your favorite hobby.

Tell yourself you'll indulge your craving in 15 mins, then delay it longer. This helps you avoid giving into temptation until your craving passes. It's easier to wait 15 minutes than it is to think you can never have what you want, so you can use this technique to trick your brain. Eventually, your craving should fade away For example, let's say you're trying to lose weight but you keep craving candy. Set a timer for 15 minutes, then start doing another task. Keep delaying the treat for 15 minutes until you aren't tempted anymore.

List the consequences of giving into your temptation. Imagine what will happen if you give into temptation. What will your life look like in the long run? How will you feel tomorrow? Facing the consequences can help you resist whenever temptation arises. Let’s say you’re tempted to cheat on your partner. You might imagine yourself telling your partner and losing your relationship. You could also list the other things you’d lose, like your good reputation, friendships, and time with your children, if you have them. You might be at a party where you're tempted to use illegal drugs. Imagine getting caught by your parents or police. Consider what could happen if your school or job found out. You might get kicked out of your school activities and may have a harder time getting into the college you hope to attend.

Visualize yourself resisting the temptation to increase your resolve. Picture yourself saying “no” to whatever is tempting you. Imagine that you’re successful in resisting, and picture yourself reaching your goals. This helps you feel like resistance is possible. For example, let's say you're trying to save money for a trip, but you feel tempted to buy an expensive new pair of shoes. You could visualize yourself walking out of the store without making a purchase. Then, imagine yourself reaching your savings goal and going on your trip. Keep your visualizations positive. If a new obstacle arises in your mind, imagine yourself overcoming that, as well. Using visualization takes practice, so it might not feel as helpful at first. Keep picturing yourself being successful, and you’ll start to believe it.

Label your temptation so you can confront it. Denying a craving will only make it worse because you won’t be able to stop thinking about it. Instead, acknowledge how you feel. Think about why you might feel that way, and then list other, healthier ways you can satisfy your needs. For instance, you might crave sugary snacks every afternoon when you feel an energy slump. Tell yourself, “I really want candy right now because I’m tired. I can get a similar boost by drinking green tea, instead.” As another example, let’s say you’re tempted to have a one night stand even though you’re in a relationship. You might say to yourself, “This person is very attractive and I haven’t been feeling satisfied lately, so I’m thinking about going home with them. Since I want to save my relationship, I’m going to think of a few ways I can feel closer to my partner.”

Strengthening Your Willpower

Remind yourself why avoiding temptation is important to you. Having a strong internal drive to avoid temptation leads to more willpower when you face temptation. On the other hand, resisting temptation because others expect you to makes it harder for you to say “no.” Knowing why this is important to you and reminding yourself of those reasons often can help you build up your willpower to resist temptation when the time comes. Reflect on your reasons, which might include things like improving your health, sticking to your morals, or achieving a goal you set for yourself. Write down these reasons or save them in your phone. Look at your list whenever you feel tempted.

Use mindfulness to improve your self control. Mindfulness means being in the present moment. When you’re in the moment, you can observe your thoughts and feelings and just let them be. This allows you to be aware of your desires and then let them go. Here are some ways to increase your mindfulness: Meditate for at least 10 minutes every day. Go for a walk in nature. Observe what’s happening around you. Name the emotions you’re currently experiencing. Engage your 5 senses by focusing on what you see, hear, smell, feel, and taste.

Keep yourself well-rested so you’ll be strong against temptation. When your energy stores are depleted, it’s hard to resist temptation. Getting proper sleep and taking time to relax is important for maintaining your willpower to make good choices. Use good sleep hygiene to help you get a good night’s sleep, and take at least 15 minutes for yourself every day. Good sleep hygiene means taking an hour or 2 to wind down before bed, turning off screens 1 hour before bed, cooling down your bedroom, choosing comfortable bedding, and going to bed at the same time every night. Adults need 7-9 hours of sleep every night, while teens need 8-10 hours and children need 10-11 hours of sleep each night.

Manage your stress levels so you can stay strong. Stress can sap away all of your willpower, making it hard to say “no” to temptation. Unfortunately, stress is a normal part of life. Take time every day to relieve your stress so you don’t get overwhelmed. Here’s how to do it: Spend time doing a hobby. Create something, like a painting or necklace. Play with your pet. Take a walk. Soak in a hot bath. Talk to a friend. Write in your journal.

Get strength from your higher purpose if you have one. You might be trying to resist temptation to do something you think is morally wrong. This might be because of your religious faith or your closely held values. Boosting your dedication to your higher purpose by reflecting on your values or talking with others who share your ideals can help build your willpower. It’s also a good idea to attend meetings or services lead by people who share your faith or purpose. For instance, you might believe it's immoral to buy unethically-sourced products. When you feel tempted to indulge yourself, you might think about the reasons this is important to you or text a friend who believes the same way. If you believe eating meat is wrong, you might think about your furry friends, volunteer to help animals, and talk to others who’ve stopped eating meat. If you’re trying to avoid temptation to sin, you might pray for help, read scripture about temptation, and attend religious services.

Forgive yourself when you give into temptation, as it's only human nature. No one is perfect all of the time, so it’s normal to indulge in your temptations. Don’t let this set you back, however. Giving in from time to time doesn’t mean you can’t make healthy choices overall when it comes to temptation. Tell yourself, “Everyone gives in sometimes. I’m going to learn from this experience and try to do better next time.” If you’re feeling guilty, talk to someone you trust who can offer guidance. They may even tell you about times when they’ve given into temptation.

Getting Rid of Temptations

Recognize what tempts you and why you want to avoid temptation. Whenever you feel tempted, take note of what was happening and how you felt. Then, think of other situations where you might experience this temptation. Consider the reasons why you want to avoid this temptation, which can help you build the willpower to resist. It will be harder to resist your temptations if you don't have a strong internal desire to avoid them. For example, let's say you want to eat less ice cream because you're cutting back on sweets. You might notice that you feel tempted to eat ice cream every night when you have a carton in your home. You could avoid buying a whole carton and instead treat yourself to small servings of ice cream on occasion. As another example, you might feel tempted to drink alcohol when you’re at parties, even though you're underage. If you know there's going to be drinking at a party you plan to attend, you might instead host a sober party at your home.

Incorporate healthy alternatives into your day to minimize temptation. You won’t have time to think about temptation if you’re already doing something fun. Good options might include fun hobbies, yummy treats that are good for your body, and better ways to spend time with friends. These healthy activities will act as a daily distraction so you aren’t tempted. For example, you might avoid spending too much time on your phone by making plans with your friends for the weekend or signing up for a school activity. If you’re trying to form better eating habits, you might create a habit of eating a healthy snack at a designated time. If you feel tempted to flirt with an attractive coworker, keep a few favorite photos of your partner at your desk and send them a flirty message a few times a day.

Limit your access to the things that tempt you. Avoiding temptation is less about willpower and more about keeping yourself away from the things that tempt you. Don’t allow your temptations into your home if you can keep them out. Additionally, avoid places where you’ll be tempted. Here are some ways to keep your temptations out of reach: Stay away from a person who tempts you to cheat on your partner. Ask your teacher to switch seats if you’re tempted to cheat on tests. Don’t buy unhealthy foods if you know you’ll overeat them. Install parental blockers on your computer and TV if you want to avoid adult themed entertainment. Use apps like Freedom and In Moment to temporarily block your social media accounts if you spend too much time online. Avoid being alone with someone if you’re concerned about unwanted sexual temptation. Don’t go to bars or clubs if you’re tempted to abuse substances. Don’t window shop if you know you might overspend.

Choose friends who support your goal to avoid temptation. Friends who are constantly leading you into temptation are not respecting you. Minimize your time spent with people who undermine you. Instead, hang out with people who share or respect your goals. It’s good to have friends who are different from you. However, you should both respect each other’s differences and not try to change each other. If a friend is constantly exposing you to temptation, they may not be right for you. You can find new friends by joining clubs and organizations for people who share your goals. You might look for clubs at school, through your religious institution if you have one, or online through sites like Meetup.