Behavior Painlessly by Using the 5-Minute Success Strategy
by: Della Menechella
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
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.
About The Author
Della Menechella is a speaker,
author, and trainer who inspires people to achieve greater success from the
inside out. 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.
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