if Mary still felt that she had to eat

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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,abercrombie france, 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,polo ralph lauren, 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,moncler pas cher, 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,moncler quincy, 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,air jordan chaussure, and then another,abercrombie & fitch, and before you know it,air jordan basket, 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 della@dellamenechella.com. Subscribe to free Peak Performance Pointers e-zine - send blank e-mail to mailto:subscribe@dellamenechella.com.

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148522 2009 年 04 月 24 日 23:44 Reading (loading. ..) Comments (0) Category: Personal Diary
; today to sing the U.S. theater read , very happy. not because of fascist aggression, not because of Japanese soldiers killing innocent people. but because the Chinese people, because Chinese people are weak!
the face of powerful opponents, knowing that loss, but also decided Sword, even fall, but also as a mountain, a ridge! This is how awe-inspiring, how to pull off, how the pleasure, what's the spirit! can I in the knowing can not hold position, they still dare to stay. But in the end is also under heavy artillery the Japanese surrender ...... another scene: a few Japanese soldiers, burst into the church, the church among all Chinese people, but intimidated by several Japanese soldiers. did not resist. you will find Japanese soldiers have guns in the distance so close under the Chinese people are so much. why can not resist? adults is child's role model , raised his hands in a group of adults, when a child looked blankly around, and raised his hands. Maybe kids do not know the meaning of their hands. I just felt along with the adults to do it right. This example, I forget about!
Entire movie, many shots are a large group of Chinese, were gathered around a small number of Japanese soldiers were, dare not resist. 30W Chinese, were massacred on the way too clean!
man has always been a Predator, but I only saw the great Chinese women. In order to protect their men and compatriots, and are willing to pay his innocence of the body. Does this mean that men do not know the shame and angry? in their love, their own people, in the body of Japanese soldiers under the grief and indignation the ugly cry,paul smith shop, actually also holding , with a smile on the face of the enemy bow. I can not, I sympathize with those women, admire those women, but I more cowardly and ashamed man.
afternoon interview with the director when Lu Chuan said the director, the film completely broke all previous writings on the history of the Nanjing Massacre and the kind of literary and artistic works in the existence of the Chinese people deliberately denied, the history, provides a new perspective, but also a disaster in Nanjing, China's national image of the new writing. The new height in the history of China a painful past that provides a new history of China. I agree with this point, but I really can not be a sign of weakness, I found the Chinese people and Chinese resistance and the presence of men.
Fact, which is also a male hero, but I am missing do not want to tell them this. After all, they are not the primary foot. here is the great master of Chinese women feet. Thanks to them, admire them!