Chapter 4: The Choice Process
Aloha, I’m Michelle, founder of Frequency Freek, and this is the next step in the journey through my book Figure It, Face It, Fix It, a Cognitive Behavioral Therapy approach to addiction and recovery.
In this chapter, I introduce the foundation of the actual program itself.
The entire system is built around six core phrases. These phrases form what I call the Choice Process.
They are:
I want to use.
I can use.
However.
Once and it’s over.
In this moment.
I choose to accept temporary discomfort so I can get my benefits.
These are not just words.
They are anchors.
They are reminders of the internal structure we are building as we move through recovery.
Many people assume tools like this are meant to magically remove cravings or urges. That is not their purpose. Cravings and emotions are part of being human.
Instead, these phrases serve a different function—they bring awareness back to choice.
They interrupt autopilot behavior and reconnect you to the process of decision-making.
One of the most important parts of this work is memorization. These phrases are designed to be carried with you, not just intellectually understood.
When they are memorized and embodied, they become accessible in the exact moments they are needed most.
That’s why I encourage repetition and kinesthetic learning—engaging the body to help anchor the mind. Movement strengthens memory and creates a deeper connection to the material.
When you internalize these phrases, they move from concepts to lived tools.
Each phrase carries its own principle:
I want to use.
This is honesty. It acknowledges truth without shame. Desire exists. Awareness begins here.
I can use.
This represents personal agency. The ability to choose remains, even in the presence of impulse.
However.
This is the turning point. It introduces consciousness into the moment of craving.
Once and it’s over.
This establishes boundaries and consequences. Clarity replaces denial.
In this moment.
This brings awareness into the present. Recovery only ever happens here—not in the past or future.
I choose to accept temporary discomfort so I can get my benefits.
This is the trade. It is the willingness to feel discomfort now in exchange for a better long-term outcome.
Each phrase reflects a deeper truth about behavior change.
Addiction is not just about stopping something—it is about replacing it with something more meaningful, more aligned, and more sustainable.
When we apply these principles consistently, something powerful happens:
Beliefs begin to shift.
Emotions begin to regulate.
Behavior begins to align.
“I want to use” becomes a statement of awareness instead of unconscious action.
“I can use” becomes ownership instead of helplessness.
“However” becomes the moment of intervention.
“Once and it’s over” becomes structure and protection.
“In this moment” becomes presence.
And “I choose to accept temporary discomfort so I can get my benefits” becomes empowerment.
The benefits we are choosing are not just about abstaining from something. They include:
Emotional stability
Health and physical vitality
Clearer relationships
Financial stability
Self-respect and confidence
Spiritual alignment and presence
This is what I mean when I talk about trading up.
We are not just removing something—we are choosing something better.
These six phrases are the foundation of the Choice Process, and as we move forward through the program, we will continue building on them, deepening their meaning, and applying them in real time.
This is where recovery becomes practical.
This is where change becomes embodied.
And this is where the real work begins.