Write me something to read while a craving passes.

I’m cutting back on , and the urge is strongest . I want something to read when it arrives. If stopping this suddenly can be risky, as with alcohol or a medication, say so first and point me to a doctor. Do the same if it sounds like more than a habit. Then ask me up to four questions, one at a time, about why I’m doing this, what the urge feels like, and what has helped before. After that, write a script of about 150 words for the ten minutes after it hits, built on my own reasons: what to notice, what to do with my hands, and what to tell myself if I give in. No lectures, no scare tactics, no slogans. Not like this: ‘You are stronger than your cravings.’ Under it, list anything that didn’t come from my answers.