Handle cravings and distractions
Well-being 🌿 | Build resilience 🌊 | #Cravings #Focus #Mindfulness
TL;DR
Delay giving in to cravings and distractions for just 10 minutes.
Approach cravings like meditation. Observe them passing by without engaging.
Build the habit to effortlessly let go of cravings.
Seed
Cravings and distractions can feel overwhelming, challenging our goals and productivity. Fortunately, there's a simple technique that can help you regain control. The 10-minute rule, as presented in Nir Eyal's book "Indistractable", offers a valuable strategy to manage these urges and maintain your focus.
When you find yourself facing a strong craving or distraction, remember this powerful rule: "It's fine to give in, but not right now. I have to wait just 10 minutes." By delaying your response for just a short period, you create a buffer that allows you to reconsider your actions and regain control over your impulses.
Imagine working with cravings in a way similar to how you handle thoughts during meditation. During meditation, you observe your thoughts like passing clouds in the sky, cars on a driveway, or leaves going down a stream. They come and go, and you don't engage with them. Similarly, let your cravings pass by without actively pursuing them. This approach allows you to let go and maintain a sense of calm.
View this technique as an *effortless* way to combat cravings. Just like in meditation, the goal isn't to struggle against your thoughts, but to let them flow by naturally. The truth is, there is always an effort to make. But here the effort is to build this habit. The technique itself is easy to apply.
Remember, the essence of this technique lies in embracing a pause. When faced with a craving, resist the urge to give in immediately. Instead, give yourself those crucial 10 minutes to reflect and make a conscious choice. This small window of time can make a significant difference in your ability to manage distractions effectively.
Example
For some reason, I wasn’t particularly motivated to write a new Seed today. And I was finding any excuse not to start this piece of work. Specifically, here I felt the urge to find a good pair of noise cancelling headphones to help me get in the zone faster when, for instance, writing those weekly Seeds.
But then I remembered this 10-minute rule. Which coincidentally helped me find the topic for this week’s post, how convenient! So I told myself, I’ll have a look at those headphones in 10 minutes. In the meantime, I’ll start writing this Seed.
And indeed, I couldn’t care less about noise-cancelling features right now. I’m focused on writing, and that’s all I want to achieve.
Bonus
Here is a link to the video that inspired me for this Seed, a summary of the book mentioned above: