Buzz
If resisting a cigarette, skipping a donut, or avoiding an impulsive purchase feels impossible, try postponing the decision for just 10 minutes. This brief pause can help you develop greater self-discipline over time.
Among the many self-help strategies for enhancing self-control, Kelly McGonigal’s approach in The Willpower Instinct stands out for its practicality. Her 10-minute delay rule suggests that whenever you feel the pull of a counterproductive urge, simply postpone acting on it for 10 minutes.
Those 10 minutes, though they might feel endless, allow you to step back from your craving or distract yourself with a conversation. By framing it as a short wait rather than an outright denial, you can ease the tension and anxiety. If the desire persists after the time is up, you can proceed.
While 10 minutes may seem insignificant, consistent practice can extend this delay to 20, 30, or even 60 minutes, helping you master delayed gratification. McGonigal explains that this technique tricks the brain into viewing the reward as a future benefit, reducing the urgency for instant satisfaction.
By simply instructing yourself to “wait 10 minutes,” you gradually train your brain to postpone gratification, helping you achieve the goals that are most important to you.
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