Source: L. Michael Hall

Select an “overused pleasure.”

Determine the meta-state levels that give this meaning for you.

Repeat this to derive higher levels of meaning.

Take in the full enjoyment gestalt.

Reduce the meaning and enjoyment.

Future pace this reduced meaning and enjoyment.

Generate other sources for the highest meta-level meaning states that you identified in step two and three.

Test.

Break free from addictions, compulsions, and obsessions by reducing the pleasure they create. It is useful for behaviors that are based on real needs but have become excessive.

Step 1: Select an “overused pleasure. #

Step 2: Determine the meta-state levels that give this meaning to you. #

In the center of a sheet of paper, write down the pleasurable activity. Draw a circle around it. Think of the pleasure and ask, “What positive meaning and values do I give to this pleasure?” Write each answer briefly in the space immediately around the circle. Think of each answer as a kind of state that embodies feelings and meaning pertaining to this pleasure.

Step 3: Repeat this process to reach higher levels of meaning. #

For each of the answers, ask the same question, and surround it with the answers you get.

Step 4: Take in the full enjoyment of the gestalt. #

Review all the answers, experiencing them as a complete profile of the kind of happiness that drives the behavior in question.

Step 5: Diminish the significance and enjoyment. #

Determine which of the meanings is the most important in driving you to excess. Do this by placing your hand over one answer cluster at a time. For each cluster, ask, “If I could take away this cluster of meta-states, how much would it reduce the pleasure?” Continue doing this until you clearly see which meanings exaggerate the importance of the pleasure and which are more intrinsic to the pleasure, that is, more essential or basic to its real meaning. For example, health is a core value for eating, while having something to do while watching television is not a core value for eating.

Step 6: Future Pace yourself with this diminished meaning and enjoyment. #

Consider what could detract from the activity’s enjoyment. Seeing yourself get fat from overeating Assume you are doing the activity and say to yourself, Imagine a negative factor, such as getting fat, when another pleasure or meaning enters your mind.

Step 7: Other sources for the meta-level meaning states identified in steps 2 and 3. #

A meta state is a collection of all the high-level meanings found in steps two and three. Embrace the blissful nature of this state. Activate your creative part to show you new ways to enjoy this pleasure and to create its meaning. Convey the idea that it is possible to enjoy life to the fullest without going overboard.

Step 8: Test. #

See how well this pattern reduces the selected behavior to an appropriate level and how well it helps you create pleasure and meaning through healthy pursuits.