Researchers have shown that those who exercise the most self-restraint are better able than others to banish tempting thoughts from their minds. "When a craving hits, lightly squeeze your fist and think about what it feels like," recommends McGonigal. Next, spend a few minutes focusing on your breathing, how the air is entering and leaving your body. If you have time to go outside for a walk to distract yourself, even better. An opposite approach that also works, says Kober, is to apply mindfulness to your cravings. Acknowledge that you have the urge to grab the chips in the pantry, without passing judgment on yourself or your urges. You'll probably find that the craving passes in about 15 minutes.