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The ten-minute delay: you only have to decide not yet

From the Stillmonk Library. Ten minutes.

You never have to decide forever. You only have to decide not yet, for ten minutes.

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Say it plainly, out loud if you can: not now. Maybe in ten minutes.

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Stand up and leave the room you are in. Change the scene, change the script.

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Give your hands something simple: a glass of water, the stairs, the dishes.

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When the ten minutes end, check in. The wave has usually crested already.

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If it has not, choose ten more. You can say not yet as many times as you need.

In the app: Library, In the moment. Ride out an urge walks you through it.

Ten minutes is a starting point, not a rule. If ten feels impossible tonight, start with two, then choose two more.

What do you do with your ten minutes? Tell us in the replies.

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Breathe for a minute

In for 4, hold for 4, out for 6. Stay with it while the urge softens.

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THIS WEEK'S CHECK-IN

When the team pins a weekly check-in in Daily Practice, it shows here. Until then, Daily Practice has the latest threads.

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