Feel the wave rise, peak, and naturally subside as you wait 10 minutes. Just imagine that you’re a surfer riding your internal wave of discomfort. You can apply this rule to reduce your social media use, quit snacking or emotional eating or any other behavior that doesn’t serve you. But if you still have the need to do something then you have the permission to do it. Many times 10 minutes are enough for the urge to completely go away. The concept is very easy: When the urge hits you to do something that you consider as distractive behavior, wait 10 minutes to delay the urge instead of giving in right away. He calls it the 10 minute rule but it’s also known as “Surfing the Urge”. My second takeaway from the book was a simple technique that we can use when we feel like giving in to a craving. – Nir Eyal 10 Minute Rule aka Surfing the Urge Participants who had access to the audiobooks only at the gym made 51 percent more gym visits than those in the control group.” In her study, Milkman gave participants an iPod loaded with an audiobook they could only listen to at the gym. “Katherine Milkman at the University of Pennsylvania’s Wharton School has shown how leveraging a behavior we want to do can help us do things we know we should do. Try to save all news articles related to the virus with the pocket app and listen to them sometime at the afternoon when you already had some productive work done but still have enough time until you go to sleep to not have a restless night. Using this information to our advantage we can motivate ourselves to do things we should do by bundling it with an activity that we enjoy doing.īut how can we use this right now? The POCKET APP is an amazing app that saves articles that you want to read for later and it’s text to speech function enables you to listen to the news while doing something else like doing the dishes or preparing meals at home. Listening to a podcast or an audiobook on the way to work or in the gym does the same trick. Walking while taking on the phone or inviting someone for a walking meeting checks off two positive things at once. What is more, some studies show that we can do some things even better when we engage multiple sensory inputs at once.

Cross-modal attention means that our brains can place certain mental processes on autopilot so that we can focus on other things.Įven though we can’t receive multiple information from one visual or auditory source at a time, we are more than able to process multichannel inputs. However, what scientists call cross-modal attention is a different kind of multitasking, one that we are more than able to do. There are many studies proving that it doesn’t work.

I want to start off with something called “temptation bundling” or as Nir calls it “multichannel multitasking”.

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