# Harnessing the Power of Delaying & Distracting

> Harnessing the Power of Delaying  Distracting         One of the challenges with trying to cut back on drinkinga habit you enjoy but want to do more mindfully

Source: https://help.sunnyside.co/en_us/harnessing-the-power-of-delaying-distracting-S1Wrx7UMh

Last updated: 2025-06-13T19:37:28.964Z

One of the challenges with trying to cut back on drinking—a habit you enjoy but want to do more mindfully and in moderation—is dealing with urges to drink. You may become tempted to unwind with a cocktail after work or share a cold one (or three) with friends at a party. Before you know it, you’ve slipped on your goal to drink more mindfully. 

When you continuously act on an urge without trying to resist it, giving in becomes automatic. 

Our Sunnyside coaches and experts have found two strategies that can help you break that cycle of mindless drinking—delaying and distracting. 

Delayed gratification—the ability to resist the temptation of an immediate pleasure in the hopes of obtaining a reward—is a concept that’s rolled around in the minds of psychoanalysts since Sigmund Freud mused about the ego and the id. It’s frustrating not to get what you want when you want it, especially when you have a strong urge for it. 

  

  

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Distraction is the practice of turning your focus away from your emotions and urges. It helps keep curious toddlers from objects they can’t play with. It can also help adults break out of negative, unconscious, and habitual thinking and reduce the intensity of temptations. 

  

  

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Learning to harness the power of delayed gratification and distraction together gives you a conscious time-out and helps you stay on track with your mindful drinking goals.

## Tips to Help You Delay & Distract

Drink water or an NA beverage first: If you’re at a social event or a bar, order a glass of water or a non-alcoholic beverage before ordering alcohol. Sip on your virgin beverage for a few minutes, and then reassess whether you still want to order that beer or glass of wine. 

Set a time limit: If you’re tempted to drink, set a time limit for yourself. For example, tell yourself that you’ll wait 30 minutes before ordering a drink. While you delay, find a healthy distraction—scroll through your phone, dust the furniture, or go for a walk. Once the 30 minutes is up, reassess whether you still want an alcoholic beverage. 

  

  

  

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Practice mindfulness: Mindfulness is the practice of being present and fully engaged in the moment. When you are tempted to drink, take a moment to practice mindfulness. Focus on your breathing, and observe your thoughts and emotions without judgment. By practicing mindfulness, you can become more aware of your cravings and better able to resist them.

Connect with friends or family: Call or visit a friend or family member you enjoy talking with and chat about anything other than drinking. If they know about your goals to cut back on your alcohol consumption, you could share with them that you need a friendly distraction. They will be honored to help you out. 

  

  

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Engage in a hobby or activity: A hobby or activity is a great way to keep your mind engaged on something other than that after-work glass of wine. Seek out an activity that you find fulfilling and enjoyable, such as painting, gardening, or playing a sport. 

Listen to music or a podcast: Put on your favorite playlist or listen to an interesting podcast episode, and get lost in the music, lyrics, and stories they share. 

  

  

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Practice deep breathing: Deep breathing exercises are a simple yet effective way to reduce stress and anxiety. Find a comfortable position, close your eyes, and inhale slowly and deeply through your nose. Then exhale slowly through your mouth. 

Delaying the gratification of alcohol and distracting your mind can help shift your focus from drinking and reduce your urge to drink. Try out these strategies and find the ones that work best for you. With practice and persistence, you can cultivate a healthier relationship with alcohol.