InnerShiftNirvaana - Trigger / Where, When?

Where/When?

The 5 Main Triggers of Cravings

Think of a trigger as the "On" button for your autopilot. Scientists and habit experts like James Clear (author of Atomic Habits) categorize them into these five areas:

1. Time (Samay)

Certain times of the day become so associated with a habit that they automatically trigger a craving.

The Trigger: A specific clock time.
The Craving: "It's 3:00 PM, I need a coffee (or a sweet snack)."
The Habit: You get up and get that coffee/snack.
Other Examples:
- Waking up (trigger for checking phone).
- Lunch break (trigger for scrolling social media).
- 6:00 PM (trigger for having a drink).
- After dinner (trigger for eating something sweet).

2. Location / Environment (Jagah / Mahaul)

Your brain is constantly scanning your surroundings. Certain places become powerfully linked to past rewards.

The Trigger: Entering a specific place.
The Craving: "I'm sitting on this specific couch, now I want to watch TV/scroll my phone."
The Habit: You turn on the TV or pick up your phone.
Other Examples:
- Your car (trigger for smoking a cigarette or turning on loud music).
- Your bed (trigger for using the phone, which ruins sleep).
- A specific chair at work (trigger for procrastinating).
- Passing by a particular bakery or tea stall (trigger for buying something).

3. Emotional State (Ehsaas / Jazbaat)

This is the most powerful and complex trigger. We use habits to change how we feel.

The Trigger: Feeling a certain emotion.
The Craving: "I feel stressed/bored/lonely, I need relief/distraction/comfort."
The Habit: You bite your nails, eat junk food, or open social media.
Common Emotional Triggers & Resulting Habits:
- Stress (Tension): Craving for control or relief -> Smoking, drinking, nail-biting, skin-picking.
- Boredom (Boredom): Craving for stimulation -> Endless scrolling, snacking, daydreaming.
- Loneliness (Tanhai): Craving for connection -> Checking messages, scrolling social media, calling someone randomly.
- Feeling Overwhelmed (Abhibhut hona): Craving for escape -> Watching TV, playing video games, procrastinating.
- Anxiety (Bechaini): Craving for calm -> Deep breathing (healthy) or substance use (unhealthy).

4. Other People (Log / Samaaj)

Humans are social creatures. The people around us can trigger our habits, often without us realizing it.

The Trigger: Seeing or being with a specific person.
The Craving: "I'm with my old college friends, now I want to drink and smoke like we used to."
The Habit: You join in.
Other Examples:
- A colleague who always asks you to get chai (trigger for an unnecessary tea break).
- A friend who loves gossip (trigger for indulging in negative talk).
- Family members eating junk food in front of the TV (trigger for you to join them).
- Seeing an influencer on Instagram with a perfect body (trigger for negative self-talk or a crash diet).

5. Preceding Action (Pehle wala kaam)

One habit often acts as the trigger for the next. This is called "habit stacking."

The Trigger: Finishing one action.
The Craving: "I just finished my meal, now I need a cigarette/dessert."
The Habit: You light up or reach for the sweet.
Other Examples:
- Finishing a difficult task at work (trigger for a social media break).
- Putting your keys down when you get home (trigger for turning on the TV).
- Brushing your teeth at night (trigger for scrolling in bed).
- Sitting down to study (trigger for sharpening pencils, cleaning desk, anything but studying!).

How to Find YOUR Triggers: A Simple Exercise

You can't fight what you can't see. For the next 3 days, become a "Habit Detective."

Whenever you catch yourself doing a habit you want to change (or even a good one!), quickly ask yourself the "5 Ws" and write it down in a notebook or phone notes. Use this simple table:

Example of a full entry:

Habit: I ate 5 cookies.
Time: 10:30 PM
Location: Kitchen, then in front of the TV.
Emotion: A little bored and tired.
People: Alone.
Preceding Action: I was channel surfing and couldn't find anything good to watch.

Boom. Now you know your trigger: Boredom + Late night + In front of the TV. Now you can make a plan. Maybe you keep your hands busy with a puzzle or a glass of water during those late-night TV hours.

How to Use This Knowledge: Trigger Management

Once you know your triggers, you have four options, ranked from easiest to hardest:

Remove / Avoid the Trigger: This is the easiest and most effective.
- If you always buy junk food when you pass a certain shop, take a different route home.
- If you always check your phone first thing in the morning, keep it in another room while you sleep. (Remove the Location trigger).
Change the Context: If you can't remove it, change it.
- If you always smoke on your office balcony, don't go to the balcony. (Change the Location).
- If you always snack while watching TV, eat your dinner at the dining table, not in front of the TV. (Change the Preceding Action).
Replace the Habit: Use the same trigger for a better habit.
- Trigger: Stress at work.
- Old Habit: Bite nails.
- New Habit: Take 5 deep breaths or squeeze a stress ball. (You're still using the same trigger and getting a similar reward—stress relief).
Design Your Environment for Good Triggers:
- Want to read more? Put a book on your pillow.
- Want to drink more water? Keep a beautiful water bottle on your desk, right in front of you. (Create a strong Location/Visual trigger).

Key Takeaway: You are not at the mercy of your cravings. By becoming a detective and identifying the exact Time, Place, Emotion, Person, or Preceding Action that triggers them, you gain the power to interrupt the cycle and design a better one.

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