Creating Your Urge Jar: 30 Personal Distractions to Combat Addictions

In my previous blog I talked about an urges jar. The urges jar is basically a jar with different activities/ habits to do when you start feeling an urge to gamble, drink or partake in any of your addictions. 

To make the jar: 

1.    Choose a container

2.     Label the jar: write “urge jar” to remind you of the purpose of the jar

3.     Identify your triggers: Think about situations that trigger the urges

4.     Decide on a strategy: write down 30-50 activities and add them to the jar .

5.     Use the jar: When you have an urge, take one from the jar and distract yourself and delay those urges

What’s in my jar:

• Put out a bird feeder and go bird watching

• Read a book

• Meditate 

• Learn to cook

• Go to the gym 

• Go for walk

• Go for a jog

• Learn a new skill

• Go for a hike 

• Go fishing

• Text support system

• Learn a new language

• Read a book in the park 

• Write a letter to your future self 

• Try out a new coffee shop 

• Start a puzzle 

• Learn how to code on YT

• Go to the driving range 

• Learn how to play guitar

Just to name a few. There’s obviously more that can be added. While we’re all in the same boat as recovering compulsive gamblers, we’re still different in our likes and dislikes. Recovery is not all one size fits all. Just choose 25-30 things you enjoy doing or want to learn or make a hobby and get going. Drop a comment on which ones you like or plan to do, and even comment on your own activities you would like to add to the list and see if others have similar interests as you.