1295: The 3-Minute Rule: Get to Higher Ground Before You Make the Choice

Primal Potential

Elizabeth Benton

Money, Self-improvement, Inspiration, Transformation, Motivation, Affirmations, Health & Fitness, Mindset, Selfhelp, Weightloss, Education, Loseweight, Goals, Nutrition

5 • 2.6K Ratings

🗓️ 12 April 2025

⏱️ 24 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Ever notice how your hardest decisions—like skipping a workout or reaching for junk food—usually happen when you're tired, stressed, or just done?

In today’s episode, I’m sharing a simple but game-changing tool I use in those moments:
The 3-Minute Rule.

This isn't about forcing willpower or waiting to "feel like it." It's about giving yourself three intentional minutes to shift where you're making the decision from—so you can choose with clarity, not chaos.

🛠️ Resources & Links:

Join The Consistency Course – If you want to practice tools like this alongside coaching, community, and structure, TCC is for you.
Fat Loss E-Book - Mindset, Nutrition and more, including exclusive Q&As

In Today's Episode You’ll hear:

Why decisions made at your lowest emotional point often sabotage your goals
What it means to “get to higher ground” and how to do it fast
Real-life examples from my own week (yes, including kids, cookies, and chaos)
How this ties into the advice Olympic gymnast Nastia Liukin got from her coach: “Never quit on a bad day”

Whether it's a glass of water, a few deep breaths, or 3 minutes in the sun—this practice is a game-changer for anyone working toward consistency, self-trust, and lasting change.

🔥 What You’ll Learn:

What “higher ground” means in real life (and how to reach it fast)
A proven way to disrupt emotional spirals without relying on motivation
How this simple pause builds discipline faster than pressure ever will

🛠️ Resources & Links:

Join The Consistency Course – If you want to practice tools like this alongside coaching, community, and structure, TCC is for you.
Fat Loss E-Book - Mindset, Nutrition and more, including exclusive Q&As

📝 Quotes Worth Repeating:

“You don’t need to make the perfect choice. You just need to get to higher ground.”

“You don’t quit on a bad day. You don’t decide from your lowest ground.”

“Motivation might come and go, but this 3-minute rule is available to you every single day.”

💬 Let’s Connect:

Loved this episode? Take a screenshot, share it to your IG Stories, and tag me @elizabethbenton—I love hearing how these tools land for you.

Transcript

Click on a timestamp to play from that location

0:00.0	If you want to be more consistent, you're in the right place. I'm Elizabeth Benton. Welcome to
0:07.1	Consistent, a podcast by Primal Potential that is for all of you who feel frustrated by your lack of
0:13.3	progress or overwhelmed by all the change that you want to make in your life. Here, we stop frantically
0:20.5	chasing new habits and start
0:22.6	strategically building a structure of consistency. Let's get into it. Hello everybody. Welcome
0:30.9	back to the primal potential podcast. I am Elizabeth Benton, even if I don't sound like Elizabeth Benton.
0:36.5	Tis the season for the colds,
0:39.2	right? Isn't that what happens when you get older in the seasons change? I feel like that's,
0:43.9	that is life right now. But not going to let it stop us today because I'm beyond excited to share
0:51.8	with you this three-minute rule to get to higher ground before you make a
0:57.8	choice. This is about building improvement without relying on endless willpower, because the truth is
1:05.7	willpower is depleted by a lot of things outside of our control. Willpower can be depleted just by the fact that we
1:11.8	had a crappy night of sleep like I did last night because my husband decided that he wanted to build
1:16.5	in our living room a new pen for our 26 baby chicks at midnight. I could have killed him. If you were a fly
1:25.4	on the wall at our home last night at 12.30 in the morning,
1:34.0	you'd be like, oh, oh, Elizabeth can be mean. I was so freaking pissed off. I'm like,
1:39.2	what in the world possessed you to think it was a good idea to rebuild a home for our baby chicks in the
1:48.5	living room after midnight when you know I mean in general while your three children are sleeping
1:54.9	while your wife is sleeping while your wife isn't feeling well oh my gosh anyway all of, all of that to say, lack of sleep can erode
2:03.5	willpower, no matter how strong and determined you are, as can emotional stress, physical stress.
2:10.6	So I want to share with you this tool that you can use, even when you're tired, even if you're
2:15.9	under the weather, when you are away from home,
	...

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