Take a time out
Slow down what you are doing at the moment and think about what you are craving. “I notice I’m craving a chocolate sundae.” This brings your craving to your conscious awareness.
Judge the urge… nonjudgementally
Nonjudgmentally, observe the urge and rate how strong it is on a scale of 1 to 10 (10 being the strongest). Where might you feel it in your body? What sensations are coming up for you? “I notice I’m craving a chocolate sundae, and I feel it at about an 8. I feel some tightening in my chest and my stomach is suddenly growling.”
The number notifies you that you are feeling the urge pretty intensely, but you are also not attaching a judgment to the urge, good or bad. It’s just there. You’re just noticing it’s present. Giving it your time and attention makes you pause and gives you the time to mentally move on.