Trans4mind Home Page

15 Magic Minutes

By Pauline Wallin, Ph.D.

This morning while I was out walking I realized, after the first mile, that I shouldn't have had all that water beforehand, if you get my drift. And I had four more miles to go!

I suppose I could have ducked into a neighborhood gas station restroom, but I was too embarrassed. So I walked and walked and walked, my bladder feeling fuller by the minute.

Why am I telling you this? Because the way I got through it was 15 minutes at a time. I kept telling myself that I could tolerate discomfort for 15 minutes. At the end of that 15 minutes I signed up for another 15 minutes. And pretty soon it was just 15 minutes to my house and my bathroom.

The 15-minute rule works for all sorts of discomfort, including that generated by your inner brat - the primitive part of your mind that sabotages your best efforts. It's equally effective for:

a) When you have to take action on something, such as exercise, cleaning or other activities that require effort. I'm using the 15-minute rule as I write this newsletter.

b) When you want to ignore your inner brat's nagging for immediate gratification such as junk food, cigarettes or alcohol.

Why 15 minutes? I've found that for my clients as well as for myself, 15 minutes is all that it takes for the anxiety to diminish and for your inner brat to calm down.

For example, suppose you want to accomplish something that you've been procrastinating - such as organizing your closet, finishing paperwork or following through on a project.

The first 5 minutes are the hardest. You feel antsy, unfocused. Your inner brat complains in the back of your mind that it really doesn't feel like doing it right now.

But if you ignore your inner brat's protests and focus on what you are to do, something almost magical happens. You'll find that you gradually become calmer and your ability to concentrate improves.

Before you know it, your 15 minutes are up. Now it's up to you to decide whether to continue for another 15. This time it's a lot easier.

What about those times when you have to refrain from something? Suppose you're thinking about that chocolate in the next room; or you know that you must stop playing computer games?

It's the same thing - get busy for 15 minutes. But make sure that you're busy enough to not think about what you're craving, because thinking about it magnifies the craving. Again, the first 5 minutes are the hardest, but surely you can tolerate only 5 minutes of discomfort, can't you?

When you break life into 15-minute chunks you can do (or refrain from) just about anything.

How are you going to spend the next 15 minutes?

About The Author
Pauline Wallin, Ph.D. is a psychologist and Happiness Coach in Camp Hill, PA, and author of "Taming Your Inner Brat: A Guide for Transforming Self-defeating Behavior" (Wildcat Canyon Press, 2004)

If you want to get more Internet savvy,

From our extensive site, you'll find good info on many topics using this search:

Support your personal development with these popular and effective hypnosis downloads...

  • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
  • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
  • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
  • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...

View all the Hypnosis Downloads here

The New Wave in Meditation Technology

Click here to learn more about the iAwake Profound Meditation Program
The iAwake Profound Meditation Program
is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
Learn More and Download the iAwake Experience
We think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
Copyright © 1997-2018 Trans4mind Ltd