Smokers get instant relief when take that first puff. Food addicts get an instant rush when they eat junk food. How do we rewire our brains with a new form instant gratification or immediate negative consequences?

I've been reading the book Atomic Habits and one thing that is discussed is how habits start with a trigger. There's a 4-step model to habits: cue, craving, response and reward. I've been examining my cues for overeating and one of them is just having "tasty" "junk" or "unhelpful" foods in front of me - specifically watching other people eat these in front of me. I understand that I may never be able to get rid of the craving aspect but I believe I can retrain my brain to have a different response ... the only thing is I need is a better reward in the moment. No I don’t mean all the typical rewards like “oh think of how you’ll be healthier, lose weight” or “get a pedicure or buy a new outfit or do something for yourself” etc - those are too delayed so please don’t suggest that lol. Or on the flip side I need a negative consequence. No not the delayed ones like “oh you’ll feel bloated, guilty and gain weight.” Again those are delayed consequences and this does not help me in the moment. I define an instant negative consequence as something immediate - like a shock collar for a dog. And instant positive reward for an narcotics addict is the rush of dopamine when they take that first hit.

I need this pretty much immediately to retrain my brain I believe. Do you have any suggestions for creating IMMEDIATE rewards or IMMEDIATE negative consequences?

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source https://www.reddit.com/r/loseit/comments/uzb5ew/smokers_get_instant_relief_when_take_that_first/