A 12-Minute Technique to Let Go of Impulsive Buying!

Have you ever seen a troop of rogue monkeys escorting a raging elephant? Don’t claim that these things only occur in forests. You experience it every single day, every single time you give in to your impulsivity. Whether it’s impulsive buying, gambling, binge eating, talking without thinking, abruptly joining and quitting a group, compulsive spending, or engaging in unsafe sex, you name it.

Here’s a metaphor that clarifies the inner workings of an impulsive person!

Imagine a rampaging elephant, thrashing and trampling everything in its path, with its head shaking and trunk swinging. Just like the aimless thrashing of the elephant, an impulsive mind can also be filled with over 6,000 chaotic thoughts throughout the day, overwhelming and dominating it.

Allow me to transport you to a forest, where you can picture a troop of monkeys swinging from one tree to the next. Just like those monkeys, your skin seeks sensations, constantly touching and feeling things. Your eyes get easily attracted to bright and shiny objects. The sound of something interesting can distract you from what you need to do. Sniffing out pleasant scents can tempt you to indulge in things, and you may be on the lookout for sweet treats when you want to eat tasty meals.

Imagine how chaotic would it be if a wild, angry elephant ran free, and to make matters worse, it was being escorted by a gang of naughty monkeys hopping and swinging around it. Don’t you get chills down your spine just thinking about it? Can you picture the mayhem that would result from such a combination and how destructive it might be?

Impulsive buying and one-night stands are a few of the examples of the chaos that ensues when your senses take control of your mind.

When you often speak without thinking, when you overreact and turn physically aggressive on the spur of the moment, you pave your way to self-destructive behaviors.

When you end up in a string of short-lived relationships it’s a shamble as well. There are also instances when you have multiple sexual partners without using protection when you’re a habitual cheater, when you go on a binge of gambling, or when you buy a pricey new watch just before your rent is due.

Do you wish you could sit on the elephant’s back and order the monkeys to eat from your hands?

According to studies, meditating for just 12 minutes a day can help you regulate your impulsive behavior. Meditation supplies you with the tools you need, such as a rope and a hook, to grip and restrain your impulsive mind and senses. In short, use remembrance as a rope and watchfulness as a hook to tame the elephant and the monkeys.

Start by committing to a  fundamental set of practices!

As a start do body scans and breathe mindfully for 12 minutes each day, 5 days a week. Through these practices, you can bring your awareness into the present moment in a “non-judgemental” way.

Take a seat, close your eyes, and inhale deeply, paying attention to how the air feels in your lungs and the sound of your exhalation. After doing this for a little while, you’ll soon notice that your mind begins to race with ideas for the rest of the day—about your workday, dinner, or the upcoming weekend. You’ll soon realize that you’ve lost track of your breathing.

As you continue to focus on the rise and fall of your breath, you very quickly start to notice that you either go into a very ethereal and spaced-out state or the exact opposite, an excited state with a lot of thoughts and images. Even though you focus on the rise and fall of your breath, you can still become either passive or excited.

For instance, if you become aware of your excitement, you will instinctively try to calm yourself by breathing deeply for a few more rounds. On the other hand, if you are on the verge of nodding off, you should exert a little more focus.

If you’re willing to join me, let’s go over the essential steps of meditation. Use the breathing exercises suggested below to cross each step. Your breath gets very close to your mind when you can focus on it for roughly 10-12 minutes. Your mind becomes calm and free of distractions after that.

When you’re sitting on the meditation cushion, this Instant Relaxation Breath encourages you to commit sincerely to the practice rather than daydreaming. To practice instant relaxation, find a comfortable seated position. Then, take a slow, deep inhale through your nose and clench your fists. Exhale slowly along with a vocal chant.

When you start your meditation practice, do it for 5 minutes every day. You can also do it as a single session whenever you need some perseverance to control your impulsive behavior.

Step-2: When your mind begins to wander, do alternate nostril breathing!

You’ll discover that a distraction can rapidly divert your attention from the breath. When your mind begins to wander, and you stop concentrating on your breath, do alternate nostril breathing for 5 minutes. It involves breathing through one nostril at a time while using the fingers to block and unblock the opposite nostril. Keep your eyes closed and practice a few rounds of deep belly breathing either after or in between alternate nostril breathing. This is just to relieve the strain from your shoulder and neck.

Here’s a brief palm stretch breathing exercise to help you stay grounded and divert your attention from your irrational ideas. Palm Stretch Breathing is a technique that involves stretching the arms forward along with a vocal chant and taking deep breaths. Do this breathing exercise for 2-3 minutes, to follow your breath and extend your periods of undistracted focus.

You can take a break between each of the 3 breathing exercises shown above and breathe deeply with your awareness at your eyebrow center. Just keep your awareness focused on that single point between your eyebrows. After 12 minutes or so, your five senses lose their allure, and so do other emotional distractions. Without a hook and rope, your focus will take root. Put all the techniques to rest at this point and spend the final 2-3 minutes just being aware.

You are no longer a beginner if you were able to maintain your concentration on your breath despite feelings of fatigue, forgetfulness, and mind wandering. On the other hand, if you were contemplating the fact that you were meditating the entire time, you weren’t really in a deep state of relaxation.

Go ahead, use the tools taught by meditation to tame the elephant of your mind and command the monkeys of your senses. Give it a try and see how you feel!

Try MMT, a well-known therapy for treating impulsive, addictive, self-destructive behavior:

Mindfulness and Modification Therapy (MMT) is a treatment that helps people with impulsive, addictive, or self-destructive behaviors, by tailoring it to their personal needs. Its mission is to assist people in overcoming their suffering and living more rewarding and meaningful lives. MMT tackles the underlying causes, while also assisting with treatment engagement and motivation. It blends mindfulness practices with elements from several evidence-based techniques, resulting in a versatile and effective therapeutic option that can be utilized independently or as a stepping stone to more intense therapy.

3 other types of therapy that can address compulsive spending habits!

• Cognitive behavioral therapy can aid in the development of self-esteem that is unrelated to material goods.

• Counseling for couples might assist those who are struggling due to one or both partners’ excessive spending.

• Financial counseling may be helpful for those with shopping addictions as an addition to psychotherapy. Financial advisors can assist people with budgeting or debt repayment.

• Some people’s excessive spending may coexist with mental health issue. In these circumstances, treating both ailments is probably more successful.

References:

https://pubmed.ncbi.nlm.nih.gov/26287444/

FAQ: Letting Go of Impulsive Buying – A 12-Minute Technique

What are some signs of impulsive behavior?

Impulsive behavior can manifest in various ways, such as impulsive buying, gambling, binge eating, talking without thinking, abruptly joining and quitting groups, compulsive spending, and engaging in unsafe sex. It often stems from a focus on the present rather than the future and can lead to self-destructive behaviors and a lack of control.

Key information:

• Impulsive behavior can manifest in impulsive buying, gambling, binge eating, and more.
• It is often driven by a focus on the present and can lead to self-destructive behaviors.

How can meditation help regulate impulsive behavior?

Studies have shown that meditating for just 12 minutes a day can help regulate impulsive behavior. Meditation provides tools, such as remembrance and watchfulness, to calm and restrain the impulsive mind and senses. By bringing awareness to the present moment and letting go of distracting thoughts, meditation can help cultivate self-control and reduce impulsive tendencies.

Key information:

• Meditating for 12 minutes a day can help regulate impulsive behavior.
• Meditation cultivates self-control and reduces impulsive tendencies.

What are the essential steps of meditation?

To practice meditation and regulate impulsive behavior, you can follow these essential steps:

Step 1: Practice instant relaxation to establish a regular habit. Find a comfortable seated position, take a slow, deep inhale through your nose, clench your fists, and exhale slowly with a vocal chant.

Step 2: When your mind wanders, engage in alternate nostril breathing. Breathe through one nostril at a time, using your fingers to block and unblock the opposite nostril. Practice deep belly breathing to relieve strain.

Step 3: Practice palm stretch breathing to divert your attention from irrational thoughts. Stretch your arms forward, take deep breaths, and vocalize a chant.

Key information:

• Step 1: Practice instant relaxation to establish a habit.
• Step 2: Use alternate nostril breathing and deep belly breathing.
• Step 3: Practice palm stretch breathing to divert attention from irrational thoughts.

How can mindfulness and modification therapy (MMT) help?

Mindfulness and Modification Therapy (MMT) is a treatment that helps individuals with impulsive, addictive, or self-destructive behaviors. It combines mindfulness practices with evidence-based techniques to address underlying causes and assist with treatment through engagement and motivation. MMT can be used independently or as a stepping stone to more intensive therapy, providing individuals with the tools to overcome impulsive behaviors and live more meaningful lives.

Key information:

• Mindfulness and Modification Therapy (MMT) helps individuals with impulsive behaviors.
• It combines mindfulness practices with evidence-based techniques.

What other therapies can address compulsive spending habits?

Other therapies that can address compulsive spending habits include cognitive behavioral therapy (CBT), couples counseling, and financial counseling. CBT can help develop self-esteem about material goods, couples counseling can address relationship struggles related to excessive spending, and financial counseling can assist with budgeting and debt repayment. Treating underlying mental health issues alongside compulsive spending may also be necessary for some individuals.

Key information:

• Cognitive behavioral therapy (CBT), couples counseling, and financial counseling can address compulsive spending habits.
• Treating underlying mental health issues may be necessary for some individuals.

Conclusion

Impulsive behavior, such as impulsive buying, can be regulated through meditation, mindfulness, and therapy. By practicing meditation techniques for just 12 minutes a day, individuals can cultivate self-control and reduce impulsive tendencies. Additionally, therapies like mindfulness and modification therapy (MMT), cognitive behavioral therapy (CBT), couples counseling, and financial counseling can provide support and tools to overcome impulsive behaviors. It’s important to seek professional guidance to tailor the approach to your personal needs and address any underlying issues.