Whether it’s binge-watching, scrolling endlessly, compulsive shopping, or online gaming, behavioral addictions follow a loop: Trigger → Craving → Action → Reward → Regret.

But the good news is—you don’t need to break the entire loop in one go. You just need to interrupt it, consistently.

Let’s look at practical, science-backed tools that actually work, one day at a time.

🧠 1. Track It to Hack It

Most addictions live in denial. So the first step? Track your behavior.

• Use apps like Forest, StayFree, Daylio, or Notion habit trackers

• Maintain a behavior journal: time, trigger, emotion, and what happened

• Awareness alone reduces frequency in many cases

🕒 2. Delay the Action

Introduce friction before you act.

• Use the 5-minute rule: When you feel the urge, wait 5 minutes

• Place the phone out of reach or uninstall easy-access apps

• Lock away your credit cards, uninstall wallets for shopping urges

Even a 10-second pause can disrupt the cycle.

🧘 3. Breathwork and Body Resets

Cravings are not just mental—they’re physical.

• Try Box Breathing (4-4-4-4 seconds inhale-hold-exhale-hold)

• Progressive Muscle Relaxation: tense and release muscles head to toe

• Get up, stretch, take a cold shower—change your state

The urge often passes once your body is calm.

🎯 4. Temptation Bundling

Pair the hard thing with a pleasant one:

• Only listen to your favorite podcast while exercising

• Only drink your evening coffee after 30 minutes of screen-free time

• Watch reels only after completing your daily task list

This flips the reward structure in your favor.

👨‍👩‍👧‍👦 5. Accountability Systems

Tell one trusted person about your goal. Better yet, write it publicly (or privately) and share weekly updates.

Try:

• Digital detox with a friend

• Therapist check-ins

• Join online support groups (Reddit, Discord, or guided communities)

What you track—and share—tends to improve.

🔁 6. If You Slip, Start Again

Relapse isn’t failure—it’s feedback. Review:

• What triggered it?

• How did you feel after?

• What could you change next time?

Self-compassion is part of the cure. Judgment only feeds the cycle.

🧍Case Story: A Habit Reversal Plan in Action

S, a 35-year-old marketing consultant in Chennai, came in with screen fatigue and emotional burnout. He didn’t want to “quit everything,” just feel more present.

Together, we:

• Tracked screen time

• Set screen-free hours

• Introduced real-world habits (reading, nature walks)

• Had weekly check-ins

Six weeks later, he felt “more in charge of his time and mind.”

👨‍⚕️ When to Get Help

If self-help hasn’t worked, or the behavior is causing significant distress—it’s time to reach out. Therapy offers:

• Structure

• Emotional insight

• Long-term habit change

CBT, ACT, Motivational Interviewing, and Habit Reversal Training are powerful tools with proven results.

📍 Find Support in Chennai

You don’t have to fight behavioral addiction alone.
Start small. Stay consistent. Reach out.

📞 Book a consultation with:

Dr. Srinivas Rajkumar T
Consultant Psychiatrist
📍Apollo Clinic – Velachery & Tambaram, Chennai
📧 srinivasaiims@gmail.com
📱 85951 55808

Let’s build better habits—one mindful choice at a time.