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.

• 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 “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

• 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

“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.”

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.