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Bill Travel Consult

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Monday 21 September 2026 17:39:40 GMT

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Qweku _ Maazure :

how do i start

2026-09-21 17:49:47

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I created a behavior modification that has been helping so many of my clients stay sober and keep the weight off To follow Scott Freda’s 10-minute rule, you must take a 10-minute break at the top of every hour to consciously pause an impulsive or addictive behavior. You begin by selecting three target areas to control during this brief window: one substance (like alcohol or nicotine), one food item (like pantry snacks or processed foods), and one mood or emotional state (like anger or anxiety). During the first 10 minutes of the hour, you completely abstain from these impulses to disrupt the cycle of instant gratification.During this pause, you actively replace the negative urge with two positive actions, such as drinking a glass of water, eating a whole piece of fruit, or taking a short walk. You use clock management instead of detailed journaling, scoring one point every time you successfully complete a 10-minute block. If you accidentally forget or give in early, you simply practice self-correction by pausing for the remainder of the time or doubling down the following hour. This is a triple layered mindfulness challenge. For advanced 1 on 1 coaching feel free to sign up through my link in bio

I created a behavior modification that has been helping so many of my clients stay sober and keep the weight off To follow Scott Freda’s 10-minute rule, you must take a 10-minute break at the top of every hour to consciously pause an impulsive or addictive behavior. You begin by selecting three target areas to control during this brief window: one substance (like alcohol or nicotine), one food item (like pantry snacks or processed foods), and one mood or emotional state (like anger or anxiety). During the first 10 minutes of the hour, you completely abstain from these impulses to disrupt the cycle of instant gratification.During this pause, you actively replace the negative urge with two positive actions, such as drinking a glass of water, eating a whole piece of fruit, or taking a short walk. You use clock management instead of detailed journaling, scoring one point every time you successfully complete a 10-minute block. If you accidentally forget or give in early, you simply practice self-correction by pausing for the remainder of the time or doubling down the following hour. This is a triple layered mindfulness challenge. For advanced 1 on 1 coaching feel free to sign up through my link in bio

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