How to Handle Cravings with Curiosity Instead of Willpower

By Coach Onowa

Cravings can feel overwhelming, but what if I told you that the way to handle them isn’t by fighting them—but by exploring them?

The biggest game-changer for me and my clients has been curiosity.

Instead of pushing cravings away, I learned to lean in, observe, and stay mindful—and that changed everything.

Step 1: Recognizing That Cravings Are Just Patterns

First, I had to understand that my cravings weren’t a personal failure—they were just strong, well-practiced brain patterns.

For so long, my response to cravings was automatic. I felt discomfort, and my brain told me:

• “Alcohol will fix this.”

• “This feeling is too much.”

• “I need a drink to make it go away.”

But then I learned:

✨ I can interrupt this pattern.
✨ I don’t have to obey every craving.
✨ I can get curious instead of reacting.

This shift gave me control over something that once felt automatic.

Step 2: Getting Curious Instead of Reacting

Instead of immediately reaching for a drink, I started pausing and investigating my cravings:

💭 “What exactly am I feeling right now?”
💭 “Where do I feel it in my body?” (Throat? Chest? Stomach?)
💭 “What does it feel like?” (Tight? Heavy? Warm? Buzzing?)

I noticed that cravings weren’t as terrifying as I thought—they were simply sensations in my body.

And the amazing part?

🔹 When I observed them instead of reacting, they moved through me.

Step 3: Watching the Craving Rise and Fall

Cravings feel powerful because we fear they’ll keep growing forever. But when you actually observe them, you see:

📈 They rise...
📉 And then they fall.

No craving lasts forever.

When I stopped trying to push them away and instead said, “Okay, let’s see what happens”, I realized:

💡 I had more power than I thought.

Step 4: Using the Science of Your Brain

Once I understood how my brain and body work, cravings felt way less scary.

Here’s what’s actually happening:
🔹 Dopamine spikes create the craving.
🔹 Your brain expects a reward (alcohol).
🔹 If you don’t give in, your brain starts rewiring itself.

The first time I truly sat with a craving without reacting, I felt something incredible—

✨ I was in control.

That was the first step in rewiring my brain’s relationship with alcohol.

How to Try This for Yourself

Next time you have a craving, instead of fighting it, try this:

1️⃣ Pause and observe. (What am I feeling? Where do I feel it?)
2️⃣ Name it. (This is just discomfort. Nothing is wrong with me.)
3️⃣ Watch it rise and fall. (Let’s see how long this really lasts.)
4️⃣ Remind yourself: “I am rewiring my brain.”

Every time you stay mindful instead of reacting, you’re creating new patterns—ones that put you in charge.

Final Thoughts

Cravings don’t have to control you.

The more you lean in with curiosity instead of resistance, the more you’ll see that they don’t have as much power as they seem to.

I’d love to hear from you—have you ever tried observing a craving instead of reacting to it? Let me know in the comments!

With curiosity and empowerment,
Coach Onowa