The 10 Minute Rule

The 10 minute rule is a tool for mastering internal triggers. It allows you to give in to any distraction, but not immediately. Instead, you can give into the distraction in 10 minutes. This rule helps you acknowledge that you are in control and can decide when to give in to distractions. It is more effective than strict abstinence because it avoids rumination and discomfort. The 10 minute rule helps ease psychological reactance by allowing you to finally give in and find relief. By delaying gratification for 10 minutes, you establish agency and prove to yourself that you can delay gratification. Over time, you can extend the rule to longer time periods and build your ability to delay distractions.

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