Voice of experience: To fight cravings and exert more self-control, create well-worn tracks in the mind

Self-control tends to be a sticky topic for a lot of us. Probably because it usually involves tempting stuff we'd rather not have to control.

The same parts of the brain that light up whenever anyone battling a substance addiction spots a favorite drug can also turn on when we snack and self-medicate with junk food. In fact, according to Anna Rose Childress, an addiction researcher at the University of Pennsylvania, "our brains are hard-wired to appreciate and pursue natural rewards such as food and sex because of their critical survival value."

No wonder self-discipline is so tough at the "$1.99 All You Can Eat Buffet Table." We are physiologically hard-wired to act on these impulses even though they can lead us down self-destructive paths.

Still, the truth about self-control and cravings is a bit more complicated.

Cravings can wreak havoc with the healthiest of intentions, and some people seem to be plagued by these impulsive urges more than others. Imagine that as unhealthy habits are acted out, neural grooves in the brain form around them. With enough repetition, it's as if these grooves deepen, becoming more resilient and harder to extinguish. Consequently, it can feel almost impossible to break out of old, unhealthy patterns. New habits take time and attention; pairing them with sensory stimulation can help them to really take hold.

Let me give you an example. I have developed a strange habit over the past few years that drives my family crazy. Whenever a new bag of chips is opened, I quickly look through it in order to find the folded ones. I now have a ritual of sorting through the chips in order to eat only the folded ones. According to neuroscience, this practice has become a well-worn neural pathway in my head because of the attention I pay it, the pleasure I get from finding the thicker, folded ones and then the scent, taste and texture I experience when I eat them.

Attention happens to be a key element that stimulates new brain growth. Apparently, I have paid enough attention to this strange ritual to harvest some new brain cells over folded potato chips.

The good news is that this same process will work to my advantage whenever I purposely apply it to eating a healthy, well-balanced meal. I just need to slow down and take my time, appreciate the color and content of the meal in front of me while also using as many senses as possible. The trick is to practice this new ritual over and over again so it can take root, like my folded potato chip habit.

Barbara Rhode is a licensed marriage and family therapist who provides coaching services and presents workshops on wellness and family health topics. E-mail her at brhode840@hotmail.com or call (727) 418-7882.