Alcohol Temptation

Alcohol Temptation

Rate your last few hours:

Rate your happiness level:

Current State

Write about your last few hours.

Make a gratitude list.

Why should you be in a good mood?

Minimize the "benefits" of drinking alcohol

What are the "benefits" of drinking alcohol?

What will it actually be like?

How long will the “benefits” last?

Does this align with your values and goals?

How certain are you?

Quantify the benefits



Minimize the costs of not drinking

How long will it take to decide not to drink?

How long will it suck to not drink?

How much effort is required?

How pleasant will it be to beat this temptation?

Why will it be rewarding?

How certain are you?

Quantify the low costs


Maximize the costs of drinking

How soon would you regret it?

What regrets would you have?

What are the costs?

How terrible would it be to live with those costs?

How long would the costs last?

How does this violate your identity?

How certain are you?

Quantify the costs

Maximize the rewards of overcoming this temptation

How will you feel when you win?

How long will those feelings last?

How soon will you feel them?

How does this affirm who you are?

How certain are you?


Quantify the benefits

Meditate on the rewards and benefits of the good action for 15 to 30 seconds.

Are you ready to make the right choice?

Summary of your thoughts and feelings.

Make definitive decisions and stick to them.

You are a person of your word. Don’t keep thinking about these things. Don’t weigh the pros and cons any longer. Take actions that will cause happiness, peace, and pride.

Did this work?

Responses are 100% confidential.

Use this tool multiple times to train your brain.