<span style="font-weight: 400;">Having spoken publicly on numerous occasions about his fantastic behaviour change tactic you're probably aware that it holds huge value.</span>

<span style="font-weight: 400;">As an ex-smoker</span> <span style="font-weight: 400;">myself, of all of the behaviour change techniques I’ve tried or come across, the 4 minute rule is the standout one for me. It is the one I always go back to when I want to change my behaviour pattern and it costs nothing but 4 minutes of your time.</span>

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<span style="font-weight: 400;">So let’s keep it simple</span>

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<h3><b>The 4 </b><b><i>Second </i></b><b>Rule</b></h3>
<span style="font-weight: 400;">You know the 4-second rule of dropping food on the floor? Right? Tell me you do otherwise I am going crazy. If you drop food on the floor you have just 4 seconds to pick it up and still be safe to eat it. Some even say its 10 seconds! It is a nonsense rule in terms of health and safety but it is based upon encouraging you to make a decision within a time frame.</span>

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<span style="font-weight: 400;">Well the 4 </span><i><span style="font-weight: 400;">minute</span></i><span style="font-weight: 400;"> rule is similar in that you have a set time to make a decision. However, we might need more than 4 seconds to make important behavior change decisions due to needing to take time to listen and hear, our inner dialogue.</span>

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<h3><b>The 4 Minute Rule For Breaking Bad Habits</b></h3>
<span style="font-weight: 400;">So 4 minutes is long enough to listen, and hear, your inner dialogue, have the conversation with yourself and reason with yourself.</span>

<span style="font-weight: 400;">Yet it’s not too long to be detrimental to you hanging around the chocolate aisle suspiciously looking like your going to steal something.</span>

&nbsp;

<span style="font-weight: 400;">You have 4 minutes to ask yourself...</span>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Do I really want it? /..want to do it?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Why do I want it? /..want to do it?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">How will I feel if I buy it? /..do it?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">How will I feel if I don’t buy it? /..don’t do it?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">What are my options?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">What would I think of myself if I bought it? /..didn’t buy it? /..did it? /..didn’t do it?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">How would it affect my SMART goal/s?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Is it a root cause in my undesired behaviour?</span></li>
</ul>
&nbsp;

<span style="font-weight: 400;">...Keep going like this for 4 minutes!</span>

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<b>Take Just A Moment</b>

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<span style="font-weight: 400;">Most bad behaviour choices are made spontaneously, in a moment and based upon a knee jerk reaction that has no thought behind it. If we give our inner dialogue time to consider the ramifications of the decision we are far more likely to make the right one.</span>

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<h3><b>How Does This Work In Real Life?</b></h3>
<span style="font-weight: 400;">Having supported a No Refined Sugar Experiment Group for over 4 years now this technique of taking 4 minutes has proven to be most popular and helpful.</span>

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<span style="font-weight: 400;">Why not try it?</span>

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<span style="font-weight: 400;">Let me know how it goes.</span>

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https://youtu.be/_aF05Y04v6A

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<b><i>Next Time: Attitudes, PMA &amp; Willpower!</i></b>

&nbsp;

&nbsp;

<hr />

<h2></h2>
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