Temptations

Goals

1. Describe temptations.
2. Progressively improve your abilities to manage temptations.

What Are Temptations?

A temptation is an urge to pursue a short-term reward at the expense of long-term values, goals, or identity.

It offers short-term pleasure, relief, or escape — but often come with long-term costs like regret, distraction, or self-sabotage.

Common examples

• Checking your phone instead of working
  
• Eating junk food when trying to eat healthy
  
• Skipping a workout to relax
  
• Saying something hurtful in the heat of the moment
  
• Spending money impulsively

Temptations often feel urgent, rewarding, or justified in the moment — even when they go against your goals, values, or identity.

Why It Matters

Temptations are normal. They don’t mean you’re weak or broken.

But if you give in to them too often, they can:

• Erode your progress
  
• Undermine your confidence
  
• Pull you away from the person you want to become

Temptations aren’t the problem — how you respond to them is.

Skilled Temptation Management (TM)

Growth Loops (GAGL)

Everyone has some level of skill with TM.
Anyone can improve this level.
The way to improve your level is with growth loops:

Get → Apply → Grow

1. Get good information about temptations and how to manage them.
   
2. Apply this information in real situations.
   
3. Grow by reflecting on what worked, what didn’t, and how to do better next time.

Framework

A framework is a clear structure for doing something that’s often difficult—like resisting temptation.
It breaks the challenge into manageable, repeatable steps.

Here is a framework for skilled temptation management:

1. Recognize the temptation without judgment.
   
2. Pause and ask:
   • What do I want most right now?
     
   • What will I want most tomorrow?
     
3. Choose an action that aligns with your deeper goals and values.
   
4. Reflect afterward: What triggered this temptation? What can I learn?
   1. Environmental factors
      
   2. Internal factors (thoughts, beliefs, feelings, etc.)

When you succumb to temptation, accept this without judgment and ask yourself what you can learn or how you might improve in the future.

For example, when tempted to scroll social media during focused work time:

1. Notice the urge.
   
2. Ask what you want most.
   
3. Choose to refocus.
   
4. Reflect on what triggered the urge—and how to make it easier next time.