How do I handle cravings?

Cravings are not a character flaw — they're a chemical peak with a timer.

The 10-Minute Delay: When the urge hits:

• 1. Drink 500ml of water
• 2. Step outside or walk for 10 minutes
• 3. The dopamine spike will drop, and The Rider returns to the wheel

Why it works: Cravings peak and fade. If you can delay 10 minutes, the survival brain loses interest and moves on.

Long-term fix:

• Keep your 3-hour rhythm tight — hunger is the #1 craving trigger
• Clear hyper-palatable triggers from your house entirely
• When The Elephant whispers "I deserve this," reply: "I deserve biological energy."

If one taste of a specific food always leads to eating the entire bag, your safe dose for that trigger is zero. That's not restriction — it's freedom from the negotiation.