The 10 Minute Rule

Hello Dear Friends,

Often, while working or pursuing your goals, your mind tricks you into believing that instant gratification is the only way to relieve emotional discomfort. Whether it's reaching for a smoke, checking social media, reading emails, or indulging in snacks, these impulses can be hard to resist. However, trying to forcefully deny these cravings by saying "no" can sometimes backfire, intensifying your discomfort and making you more susceptible to giving in.

Instead, I encourage you to try this simple technique popularized by Nir Eyal, the author of "Indistractable.": Set a timer for 10 minutes and tell yourself that, at the end of this short period, you can give in to your cravings guilt-free. During these 10 minutes, you'll notice the urge to indulge gradually fade away. Moreover, you'll develop a compassionate inner dialogue, treating yourself as you would a dear friend. Ask yourself, "If someone I care deeply about were in my shoes, what advice would I give them?" You'd likely offer encouragement and boost their confidence in their self-control abilities.

As we explore this technique together, remember that it's just one of many tools available to help you improve your focus, self-control, and overall productivity. If you're interested in diving deeper into these topics and enhancing your personal or professional development, I made it my priority to support you on that journey in my courses.