Where did that entire bag of chips go?
May 26, 2025
In the fast-paced world we live in, it’s easy to slip into autopilot, constantly reacting to external stimuli, often unbeknownst to us.
Whether it’s a stressful situation at work, a conflict with a loved one, or even an internal trigger that sets off old habits, we often find ourselves swept away by impulsive reactions.
Where did that entire bag of chips go?
This is no different when it comes to behavioral addictions. Whether it's reaching for your phone, eating in response to stress, or engaging in other compulsive behaviors, these habits can feel automatic and outside of our control. However, true freedom comes when we learn to respond skillfully rather than simply reacting on autopilot. This ability to pause, reflect, and choose our next steps is a critical skill that can break the cycle of old patterns, especially when it comes to addiction and behavioral change.
Who wouldn’t want to be more responsive and less reactive? The question is always how.
The first step is understanding that reactions are often based on automatic patterns formed over time. These patterns are influenced by past experiences, emotional triggers, and habitual responses that we’ve learned to rely on. When we react impulsively, we’re essentially operating on default mode, which can keep us stuck in unhealthy cycles. However, when we choose to respond instead of react, we introduce mindfulness into the equation. This means becoming aware of our thoughts, feelings, and bodily sensations in the present moment, without judgment or immediate action. By doing so, we create a gap between the trigger and our response, giving ourselves the space to make intentional decisions that align with our values and goals.
As Viktor Frankl so profoundly put it,
"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."
This powerful insight is at the heart of breaking the automatic cycle of reactivity. While we may not always have control over external events, we always have the power to choose how we respond in that brief moment of pause.
But how do we actually access that space? Easier said than done, especially when we’re in the thick of a trigger. It takes practice, and a willingness to step back and create room for thoughtful action rather than just reacting on autopilot.
Here’s one simple suggestion to start shifting from reaction to response:
Pause and breathe.
In moments of stress or emotional intensity, give yourself permission to pause. It doesn’t need to be a long pause; just a few seconds to take a deep breath and reset your nervous system. This small act helps create that gap between stimulus and response, where you can choose to act in a way that aligns with your values instead of falling into old, automatic patterns. Mind the gap!
This might sound small, but it can make a huge difference over time. We’ll be offering more strategies to help you practice this skill and find what works best for you in different situations. And, as part of the NØRA app, we’ll be incorporating techniques like these to support your journey, helping you build the resilience to pause, reflect, and choose wisely, one moment at a time.
On this journey with you,
Dr. Benjy
Footnotes:
Gross, J. J. (2002). Emotion regulation: Affective, cognitive, and social consequences. Psychophysiology, 39(3), 281-291.
Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
Frankl, V. E. (2006). Man's Search for Meaning: An Introduction to Logotherapy. Beacon Press.