Setting limits by harnessing pleasant anticipation

Sometimes we come to a point in life where we feel we should cut back on something that's not healthy - sugar, salt, caffeine, alcohol. And in cases where we don't cut it out completely, it's tough to figure out how to keep those limits comfortably. This is not addressing situations where we're compelled to give something up entirely. That's a different kind of challenge, but at least the boundaries are less fluid.

Anyway, one way to cut back on (say, sugar) is to choose an occasion (or set of occasions) where you will partake, and strive to make it particularly special and enjoyable. Then, keep a focus on anticipation and gratitude for the time you are looking forward to.

For example: a random cookie offered to you at work, which, in the big picture, you'd rather not eat. To distract from feelings of deprivation, you might instead anticipate a time of baking home-made cookies with kids. It requires a sense of appreciation for what's really wonderful about that future moment, vs. what is more of a stand-in (at best?) at the present moment.

Spending time with children, quality ingredients, the taste of a cookie fresh out of the oven, passing on cultural traditions (like with Christmas cookies), a chance to be creative/adventurous (trying a new recipe), a chance to connect with friends and neighbors (offering the cookies as a gift). These are all genuinely good things that are deeply interconnected with the enjoyment of food. And in this statement, I want to emphasize that there's nothing at all wrong with enjoying food this way. That, in fact, it is very right. It's right even if it's not 100% "good" for you.

The next challenge is to provide your full time and attention to the experience of your "special occasion" food. Obviously, guilt has no place in this.

Finally, it helps to look back on the occasion and remember it well, with as purely positive emotions as you can muster. I talked before about the ways that past memories can foster appreciation and counter feelings of deprivation. So thinking ahead to what your past memories will be can help.

None of this is any kind of "final answer", or easy and obvious. However, any small steps that help to avoid mindless, "empty" eating and increase our joy and overall health are worthwhile.