Approach | Addressing the temptation directly |
Strategy 1 | Avoidance of temptations |
Item 1 | If I am in town, I make sure that I don’t go by fast-food places |
Item 2 | If I pass a bakery, I avoid looking at display in the window |
Item 3 | If I go to the supermarket, I avoid the candy department |
Item 4 | If I am bored, I stay away from the kitchen |
Strategy 2 | Controlling temptations |
Item 5 | If I want to have a treat, I take a little bit and put the rest out of sight |
Item 6 | If I am watching TV, I make sure that the crisps are out of reach |
Item 7 | If I am behind the PC, I make sure there is some healthy food within reach |
Item 8 | If I want to eat candy, I take a few and put the rest of the bag away |
Approach | Addressing the psychological meaning of the temptation |
Strategy 3 | Distraction |
Item 9 | If I feel tempted to buy candies, I distract myself |
Item 10 | If I feel like eating something, I call a friend instead |
Item 11 | If I am getting hungry before dinner, I try to keep myself busy |
Item 12 | If I have the urge to eat candy, I find something else to do |
Strategy 4 | Suppression |
Item 13 | If I pass a bakery, I ignore the smells of tasty foods |
Item 14 | If I want to eat unhealthy things, I just tell myself “no!” |
Item 15 | I use willpower to stay away from unhealthy snacks |
Item 16 | If I go to a party with lots of snacks, I ignore the food |
Approach | Addressing the goal directly |
Strategy 5 | Goal and rule setting |
Item 17 | I plan to bring a piece of fruit to school |
Item 18 | I have an agreement with myself about how many candies I can have per day |
Item 19 | If I want to eat a snack, I take a piece of fruit first |
Item 20 | I set goals to eat healthily for myself |
Strategy 6 | Goal deliberation |
Item 21 | If I want to have a snack, I try to realize that snacks are bad for your health |
Item 22 | If I think I may be overeating, I think of how this may compromise exercising |
Item 23 | If I want to take a snack, I remember that I want to stay attractive |
Item 24 | If I feel like eating something unhealthy, I think about whether I really want it |