“And Then What?” is a phrase I coined to keep me in check. It’s a question I would ask myself before acting out on urges. By applying the expression to situations, I could make logical decisions with my recovery before things went off the rails.

Let’s say I wanted a drink. I would imagine myself having a drink at a swanky bar. In the scenario, I do everything that makes me happy: swish the drink, take sips, smell the liquor, etc. I keep imagining this playing out, drink after drink. Once I’m done, and then what? I’m back to feeling shame and guilt, probably also depressed cause I’m drinking again because I know I shouldn’t.

I could satisfy the urge by creating the experience in my mind. When I came to my senses after drinking and getting the feeling I wanted (in my mind), I realized I was right back where I started: hungover and miserable. So, the phrase, “And then what?” allows me “to do” the devious activity in my head before realizing I don’t want to experience it.

You can use this phrase with anything: eating healthy, relationship urges (cheating), or anything harmful to you or people you care for. Examples:

- You shouldn’t eat that piece of chocolate cake. Imagine yourself doing it. Savor the bites until it’s gone. And then what? You’re back to feeling bad about your health and body.

“And then what?” is a powerful phrase because it allows us to enjoy something in our minds but not pursue it in real life. We understand that devious acts do not get us closer to where we want to be.