List Categories | List All Articles | List Articles By Title
The 5-Minute Success Strategy - Transform Your Behavior Easily and Painlessly
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.
Della Menechella is a speaker, author, and trainer who helps organizations achieve greater success by improving the performance of their people. 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 email@example.com. Subscribe to free Peak Performance Pointers e-zine - send blank e-mail to firstname.lastname@example.org.
Create Your Future Through Visualization
The best way to predict your future is to create it. All high-achieving men and women take full control of their lives, and if they don't find the opportunities they want , they create them.
Success: How to Ask the Right Questions
Q. My problem is that I have trouble keeping my motivation and energy up day to day.
Filling Your Bucket - How Negativity Can Make Or Break Your Business and Personal Success!
I received an advanced copy of a book called How Full Is Your Bucket, by Tom Rath and Donald O. Clifton.
Are You Afraid of Success?
You may not realise it yet but you may have been "programmed" to fail!Sounds horrible doesn't it? But it's true for so many people..
Harness Mind Chatter and Make it Work for You!
"When you talk to yourself, you listen. No matter what you say, you're listening.
Success Formula--Why You Want To Think Like A Fighter Pilot!
Fighter pilots have an awesome responsibility. It takes a unique person to become one.
What Does YOUR Success Look Like?
What does success look like to you? Our culture often defines success as money, fame, power - something between a Pepsi ad and a car commercial. But success is more than financial rewards, the "right" car, or the "right" job.
Do You Really Want To Be Successful In Life?
How many times have people asked you what you really want out of life - and how many times has your reply been: "I want to be successful in life!"The word "Success" in itself is very powerful and inspiring. Every individual can have his or her own definition of success?.
Unlock The Key To Your Success By Learning More About Yourself
Finding balance is deciding to notice what goes on in your life. To make conscious choices and to experience life, not just let it happen to you.
Wheres Your Value?
The simple action of writing the every day grocery demonstrates how we truly value our lives and inspire future success. Each week, many of us spend 10 to 30 minutes or more writing down the weekly future grocery purchases, clipping coupons and checking advertisements.
Tools for Constructing the Road to Success
Too many times in the pursuit of our dreams, we loose sight of the total picture and instead settle on a small piece of it. A job, any job, whether it is in the conventional job market or any one of a number of work from home ventures all require the same thing - people of vision.
Extend Your Influence Without Shortening Your Life
Please repeat these four words out loud: "Maximum Impact..
Self Growth - How to Overcome Your Critics
They all know it's part of the success journey.They know they just can't get away from it.
Success: Beware The Arrival Syndrome
There is a saying that goes something like this: Getting to the top is easy, the hard thing is staying there.There's a reason this is so true.
Hows Work Going?
Think how often you see a friend or an acquaintance that you may not have seen for a few weeks or months and the question comes up: "How's work going?"What's a typical response for you? "Fine." "O.
The Seven Deadly Roadblocks to Success
When traveling down the road it is always good to beware of roadblocks! You don't want to crash and burn do you? The same is true in our journey toward success. We need to beware of those things that will keep us from our destination!What are the most common? Here they are:1.
Success Involves Ignoring Critics
Critics can destroy or inspire you. Your own self critic is often the most deadly critic of all.
Simple Money Spells
Magic doesn't have to be complicated. Here are some very simple rituals that might help you increase the overall prosperity in your life.
Dealing with Difficult People--Go Ahead, Rain on My Parade
"And when it rains on your parade, look up rather than down. Without the rain, there would be no rainbow.
Is Your Life A Minefield ?
Why everything has to be so hard? What have I done to deserve such torment and pain? I seems like everything and everyone around me have conspired against me.Every time I manage to find a balance in my life something happens and destroys it all.
home | site map
All articles are copyright to their owners.
Note: this website lists articles, We do not Write Articles !