Lesson 3 of 6 · Why checking makes it louder

The one sentence

Notice, do not fight. This lesson is about seeing the loop clearly. Changing what you do inside it is careful work, and lesson six is about who does that work alongside you.

The move

Not adding the check

10 minutes or less

Pick the one check that costs you the most time. Just one.
Next time the urge comes, set a timer for ten minutes and do not check until it goes off.
Do something with your hands while you wait. It does not matter what.
When the timer goes, notice whether the urge is the same size. Usually it is smaller.
Do not congratulate yourself and do not check afterwards to see if you were right.

If it does not work

If ten minutes is too long, start at two. Delay is the skill and the length is only the dial. Going from nought to two minutes is the same achievement as going from ten to twenty.

Write the one sentence

A specific plan works better than a good intention. Fill both halves in your own words.

When

I will

Put it in your calendar

Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.

Kept in this browser only.