Deprecated: mysql_connect(): The mysql extension is deprecated and will be removed in the future: use mysqli or PDO instead in /home/a26f9f83/public_html/articles/includes/config.php on line 159
The 5-Minute Success Strategy - Transform Your Behavior Easily and Painlessly > NetSparsh - Viral Content you Love & Share

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 della@dellamenechella.com. Subscribe to free Peak Performance Pointers e-zine - send blank e-mail to subscribe@dellamenechella.com.

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news

Forbes

The Architect Of Honeywell's Success Spotlights A $1.5 Trillion Hidden Gem At Goldman Sachs
Forbes
Because I'd have the ownership I do I'd certainly be paying a lot of attention to it and be doing my damnedest to make sure that it was successful. Which I find more interesting that just being an investor because my strength is really running things ...

and more »

Forbes

The Single Most Important Habit For Achieving Super Success
Forbes
James Cash Penny, better known as the founder of JC Penny, once said, “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.” Put simply, success isn't ...


Motley Fool

Western Alliance Rides Rate Increases to Success
Motley Fool
Yet regional banks play a key role in fostering economic growth within their targeted geographical areas, and banks like Western Alliance Bancorporation (NYSE:WAL) have prospered from the success of their regional economies during the current expansion ...


Motley Fool

What's Behind UnitedHealth Group's Q3 Earnings Success
Motley Fool
Can UnitedHealth's success continue? In this clip from The Motley Fool's Industry Focus: Healthcare, analyst Shannon Jones and Motley Fool contributor Todd Campbell discuss how Medicare and Medicare are moving the needle for investors, and whether ...

and more »

Motley Fool

What's Behind Johnson & Johnson's Q3 Earnings Success
Motley Fool
Johnson & Johnson (NYSE:JNJ) is a healthcare Goliath that generates billions of dollars in revenue from consumer goods, pharmaceuticals, and medical devices. In the third quarter, the company's sales of those products allowed it to outpace analyst ...


Forbes

Twin Entrepreneurs and Business-Scaling Experts Share the Principles Behind their Multimillion-Dollar Success
Forbes
Carter Brothers Publish “Double Your Success” with ForbesBooks. NEW YORK (October 19, 2018) – Dr. Sterling L. Carter and Stephen Levi Carter, MBA, today announced the publication of Double Your Success: Principles To Build a Multimillion-Dollar ...

and more »

Fox News

LeBron James makes Lakers debut, reveals secret ingredient to success: oatmeal
Fox News
Minutes after NBA superstar LeBron James walked off the court Thursday night following his highly anticipated debut in purple and gold, the four-time MVP shared the key ingredient necessary to resuscitate the legendary but languishing Los Angeles ...

and more »

Forbes

How Open Source Marketers Can Leverage Community For Success
Forbes
If you're an open source marketer, you have some unique challenges to overcome. Not only does one of your primary audiences -- developers -- shy away from marketing, despite the fact open source needs it (as I wrote about previously), but you must let ...


CNBC

Billionaire investors Warren Buffett and Leon Cooperman agree: Luck is key to success
CNBC
Warren Buffett, 88, and Leon Cooperman, 75, are two of the most successful investors of all time. Buffett, the chairman and largest shareholder of Berkshire Hathaway, is worth a cool $86.6 billion, while Cooperman, the founder and CEO of Omega Advisors ...

and more »

Canal Street Chronicles

Keys to success: Saints must decipher Ravens “Amoeba” blitz package to secure win in Baltimore
Canal Street Chronicles
He'll be facing a Ravens team who's success downfield can be attributed to a mix of designed “shot” calls (QB's first read) and Joe Flacco's willingness to just sling it to John Brown as he progresses through his reads. There is a philosophy in place ...
Associated Press News - NFLAP News

all 300 news articles »
Google News

Individualistic Sucess Models

In individualistic success models, success is not due to the... Read More

Is This Your Time To Take Action?

If you are sick and tired of the dreaming phase... Read More

Make The Second Half The Best Half

Something happens when you come to the intersection... Read More

Wait, Thats Not on the Map

Back from my amazing summer excursion, a month long drive... Read More

Your Money or Your Life!

Quote of the month: Am I working to live or... Read More

Better Instead of Bitter

I have been studying several books lately that deal with... Read More

Book Summary: The Seven Spiritual Laws Of Success

Dr. Deepak Chopra is a well-known author of more than... Read More

The Gift Of Success

Often just one self-help principle can increase your power to... Read More

Success Through Enthusiasm Rather Than Surgery

"Enthusiasm is worth any pot of cream ever offered."Can you... Read More

Failure

Any person who goes through life without experiencing failure is... Read More

Failures: 2 Types 7 Reasons

We experience failure directly or indirectly. Here we will come... Read More

Reach Your Goals - Get Professional Help

Get professional help There's no rule that says you have... Read More

You are the President of Your Own Nation

Congratulations! You are the president of your own nation, and... Read More

A Field of Multiple Opportunity

Opportunity is all around us and has many facets, but... Read More

Promethean Hispanic Fire

In the Greek tale of creation, a Titan (Greek god)... Read More

More and More and More and More

About six years ago I began to study tai chi.... Read More

Innovation Management ? Measuring Failure

Creativity can be defined as problem identification and idea generation... Read More

Success After Failure - Even Genghis Khan Lost Some Early Battles

Both the worst and the best of the great achievers... Read More

Adaptability as a Key to Success

Do you ever stop to consider how much we change... Read More

How Do You Measure Success?

Success isn't all that it's cracked up to be... I'm... Read More

8 Categories to Instantly Organize Your Success Strategy

You're enjoying a perfectly shallow conversation with a good friend... Read More

STOP Trying Harder

You've been searching for self improvement or personal development. Trying... Read More

Life Versus Lifestyle

There is a difference but what constitutes a life... Read More

The Imposter Syndrome - Do You Feel Like a Fraud?

There is a disquieting trend emerging among women particularly -... Read More

Plan to Succeed

Have you ever made plans in your career but never... Read More