The Crowding Out Method

The “Crowding Out” Method — A Simple Way to Work With Your Body

September always feels like a fresh start. Whether you’re getting back into a routine after summer or simply craving more structure, this is a great time to make small, sustainable changes that actually stick.

If you’ve ever tried to “cut out” a habit like coffee, soda, or alcohol, you know how that usually goes. The more you tell yourself not to have it, the more you think about it. Before long, your willpower feels depleted, and you’re frustrated with yourself for “failing.”

That’s because you’re working against your brain.

Instead, what if you tried working with it?

That’s where the crowding out method comes in: a simple, intuitive approach to habit change that supports your health without restriction, shame, or guilt.

How the Crowding Out Method Works

Let’s say you want to drink less coffee. Instead of saying, “I need to stop drinking coffee,” try this new rule:

✨ But first, water! ✨

So, every time you want a cup of coffee, you still get to have it, but first, drink a full glass of water.

It’s not about depriving yourself. It’s about adding nourishment before removing anything.
Your body can only take in so much liquid, so naturally, you’ll find yourself drinking less coffee – not because you “should,” but because you’re actually satisfying your body’s needs first. 💧

You can use this same principle for anything you’d like to reduce, pop, juice, alcohol, even snacking.
Instead of focusing on what to take away, focus on what to add in: more water, more fibre, more vegetables, more movement, more rest.

Why This Works

The crowding out method is effective because it’s rooted in abundance, not restriction.
When you add supportive behaviours, your less supportive ones naturally start to fade without the stress of rules, guilt, or “starting over.”

It’s the same principle that guides intuitive eating: trusting your body’s signals, honouring what feels good, and creating gentle structure that supports your well-being.

So, the next time you catch yourself saying, “I need to stop doing ___,” pause and ask:

“What can I add that will help my body feel more nourished and satisfied?”

You’ll be amazed at how quickly small shifts like this can create sustainable change.