Recently, I coached a young woman whom I'll call Mary about how to make critical lifestyle changes. Mary had always struggled with her weight. She had no control over her eating and she could not maintain a consistent exercise program. That's when I suggested that Mary try the 5-Minute Success Strategy to help her overcome her problem behavior. The beauty of this strategy is that you can use it both to eliminate an unwanted behavior and establish a desired one.
STOPPING WHAT YOU DON'T WANT
I told Mary that anytime she felt compelled to eat when she wasn't hungry, she was to commit to not eating for 5 minutes. If she still felt the urge to wolf down unwanted calories after the 5 minutes had passed, she was to refrain from eating for another 5 minutes. Often, one or two 5-minute sessions are sufficient to allow the urge to pass. However, if Mary still felt that she had to eat, I told her to continue to commit to not eating for 5 minutes at a time until the urge disappeared.
I used this strategy personally when I decided to quit smoking. In the days of the dinosaurs when I quit smoking, nicotine withdrawal aids did not exist. The only way someone who was addicted to cigarettes could successfully quit (make no bones about it ? I was smoking up to 2 packs a day and was definitely addicted to nicotine) was through sheer determination and strength of will. Of course, a few mind games were also useful and that's mainly what I used.
For a long-time smoker, the urge to have a cigarette is often overwhelming. When I made the decision to become a non-smoker, the thought of never being able to smoke again brought sheer terror to my mind. It seemed like an impossible task that I was certain I could not achieve. So I decided not to quit forever. I would just focus on not smoking for the next 5 minutes. Sometimes I had to not smoke 5 minutes at a time for six straight times in a row. But each time, I only focused on not smoking for a measly 5 minutes. This might seem like a simplistic mind game, but it worked for me. I have been smoke free for 24 years and I have never had a relapse.
What would you like to stop doing? Would you like to stop blowing up when the people on your team don't meet their commitments? Do you want to stop getting stressed when you find yourself having to wait for other people? When you want to eliminate an unwanted behavior, don't focus on changing it forever. Just stop doing it for 5 minutes at a time.
ACHIEVING WHAT YOU DO WANT
Getting back to Mary, I told her to begin some sort of exercise program (after getting clearance from her doctor). She had tried to maintain exercise programs in the past, but invariably she came up with excuses and quit. Once again, I pulled out my 5-Minute Strategy. I told Mary to commit to doing some type of physical activity every day for 5 minutes. If she started to come up with an excuse for one type of activity such as walking ("My back hurts, I can't walk."), then she was to switch to something else ("You can ride a bike.") The idea was for her resist every excuse for not doing what she wanted to do for at least 5 minutes. When people commit to doing something no matter what happens, they realize after they begin it, that it isn't as difficult as they had imagined.
I use this strategy with my running program. I am trying to reach a point where I can run 60 minutes straight. The mere thought of it boggles my mind. When I think of me being able to run 60 minutes at one time, the first thing that comes to my mind is, "No way! You'll never be able to do that." That's when I pull out my 5-minute strategy. Each week I build my distance by 5 minutes.
Last week, I went from running 30 minutes straight to 35 minutes without stopping. On the first day that I am scheduled to increase the running time, I don't focus on the new target because then all of my doubts begin to surface. What I do is focus on the amount of time that I have already been able to run successfully. So last week when I began my run, I was only planning on running 30 minutes, which I knew I could achieve since I had already run it several times before. When I got to the point where I had run 30 minutes, then I decided to run for only 5 more minutes, because running for only 5 minutes is easy. Net result? I ran straight for 35 minutes, which was really my goal. It's another mind game, but it gets results.
What do you want to achieve on a regular basis? Do you want to become more computer savvy? Do you want to get more organized in your work? Then focus on building the new skills and behavior by using 5-minute increments. Commit to doing the new behavior for only 5 minutes. Then you can add another 5 minute segment, and then another, and before you know it, you will have adopted the desired behavior.
The 5-Minute Success Strategy may seem simplistic, but it is a powerful technique that can allow you to take control of your behavior and your destiny. Most people do not make changes easily. They fall back on patterns that are familiar. When you use this strategy, you are making small changes that will allow you to transform your behavior in an easy, natural, painless manner.
About The Author
Della Menechella is a speaker, author, and trainer who inspires people to achieve greater success from the inside out. She is a contributing author to Thriving in the Midst of Change and the author of the videotape The Twelve Commandments of Goal Setting. She can be reached at della@dellamenechella.com. Subscribe to free Peak Performance Pointers e-zine - send blank e-mail to della@dellamenechella.com.
executive chauffeured services Bradford .. Madison to Airport carIn speaking of comparison we need to be aware that... Read More
Imagine the what you could achieve if:You were 100 %... Read More
Think for a moment about all of the signals people... Read More
No matter how positive a person we are overall, there... Read More
So what is a limiting belief?Don't you love the current... Read More
The universe is vast, it's dimensions inconceivable, it's potentialities unimaginable,... Read More
Recently, a dear friend who has been both a coach... Read More
Dr. Phil says each of us has a personal "truth"... Read More
Positive Affirmations are things we say to ourselves that build... Read More
I Hear Voices?This is not a statement of paranormal; it... Read More
This is the age of the Quick Fix - the... Read More
James Allen, who wrote the masterpiece, As a Man Thinketh,... Read More
You don't need to a piece of paper to prove... Read More
Looking for a bit more mindfulness in your daily life?... Read More
An old Joni Mitchell song reminds us, "don't it always... Read More
Well I've finally done it...I turned my heat on. After... Read More
Do you ever find yourself thinking, "Life has taught me... Read More
Almost everyone experiences some form of worry one time or... Read More
The infamous "glass ceiling" is blamed for business issues for... Read More
You are already a winner, and so am I.Although you... Read More
In his all-time bestselling record The Strangest Secret, author Earl... Read More
When I was little I was very busy--as I imagine... Read More
Are you an optimist or a pessimist? Is the glass... Read More
How many times have you heard someone say, "Hey, cheer... Read More
You wake up in the morning sleepy and fatigued; the... Read More
O'Hare Chicago prom limo ..You are the only one that can give confidence to... Read More
I am often astounded at what and why people believe... Read More
Are you the kind of person who dwells on your... Read More
Who are you?We all know that we are composed of... Read More
The one thing that is absolutely vital to overcoming shyness... Read More
What's my life all about is the question so many... Read More
Are you completely happy in your life right now? Honestly?... Read More
A Yale University study a few years ago revealed that... Read More
If you think you are a loser, you train or... Read More
Conflict is unavoidable. How we respond to it makes a... Read More
Every day that I eat EnergyRich? Food, I get almost... Read More
Are you a person who loves challenges, or hates them?... Read More
How would you like to stop feeling like your life... Read More
Speaking comes to most people as naturally as breathing. On... Read More
At your next staff meeting lead your team through the... Read More
The way to define your personality is to refine your... Read More
"Who am I fooling?" "I'm a loser," "I'm too old,"... Read More
Say aloud:I AM. I AM Consciousness. I AM the creator... Read More
There was some sunshine this weekend while I was writing... Read More
Music penetrates our mental barriers and influences the deepest areas... Read More
When you have a case of FABS, it may be... Read More
When you feel lost and confused, it is easy to... Read More
This week I happened to catch a few minutes of... Read More
One of the most important aspects of living a healthy... Read More
Do you wish you had high self-confidence? Some of us... Read More
Positive Attitude Tips |