Pause · Name · Match · Choose

Alternative Reward Menu

When an urge appears, identify what you need and choose a response that fits. You are practising intentional choice, not demanding that the urge disappear.

Pause

Notice the urge without immediately acting.

Name

What am I actually needing right now?

Match

Choose the activity that serves that need.

Choose

Try it, reassess, then decide intentionally.

Step one

What do you need?

Your plan for

Stimulation

Tap any response to personalise it.

2 MINInterrupt the patternSomething I can begin immediately15 MINMeet the needAn activity long enough to shift momentumPLANReduce vulnerabilitySchedule reward before the high-risk period

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OWL Psychology Studio · Client resource

My Alternative Reward Menu

Pause · Name · Match · Choose

When an urge appears:1. Pause2. Name the need3. Match the reward4. Choose intentionally

StimulationRestless, flat or craving intensity

2 MIN: Put on one energising song and move
15 MIN: Do a fast sport drill, short run or LEGO speed-build
PLANNED: Schedule sport or another high-energy activity

AbsorptionWanting to become completely immersed

2 MIN: Set out the next LEGO pieces
15 MIN: Complete one small section of a prepared build
PLANNED: Protect time for a larger LEGO or creative project

MasteryNeeding progress, competence or achievement

2 MIN: Choose one small task I can finish now
15 MIN: Practise a measurable sport or building skill
PLANNED: Work towards a project, class or training goal

CalmStressed, anxious, angry or overloaded

2 MIN: Take ten slow breaths and change rooms
15 MIN: Have a shower, stretch or take a quiet walk
PLANNED: Schedule regular recovery time after stressful periods

ConnectionLonely, rejected, distant or unseen

2 MIN: Send one genuine message to someone safe
15 MIN: Call someone or spend device-free time with another person
PLANNED: Arrange team sport, a shared hobby or social time

Sexual expressionGenuinely wanting sexual pleasure or intimacy

2 MIN: Pause and decide what would be intentional and healthy
15 MIN: Choose values-consistent sexual expression without pornography
PLANNED: Create time for consensual intimacy or sensual connection

RestTired, depleted or awake late at night

2 MIN: Put the device down and dim the lights
15 MIN: Listen to something quiet or begin my sleep routine
PLANNED: Protect a consistent bedtime and device-free bedroom

EscapeAvoiding a task, conflict, memory or feeling

2 MIN: Name what I am trying not to feel or do
15 MIN: Do five minutes of the task, then take a planned break
PLANNED: Make a graded plan or bring the issue to therapy

What do you need?

⚡ Stimulation

Stimulation