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Featured Member |
In The Mood For a Good Fight?
Put the gloves on...time to beat yourself up. You know...for already blowing the plan to diet, quit smoking, etc. Damn, it's only a few weeks into the year, too.
Looks like 2016 is off to a great start...
Before the bruising ensues, check this out--did you know studies show we’re actually programmed to focus on negative aspects because it improves our survival chances?
Almost like we’re looking for ways to fail so we can stay safe...
Exactly.
Consider how much we depend on willpower with reaching our goals....but here's the rub --willpower isn't enough. It's a brain game, kids.
See, goals can overwhelm the brain's prefrontal cortex if it’s not trained or set up to handle a new load. In addition, it’s hard for your brain to focus on any new goals that are not already connected to a specific behavior.
What to do?
-Choose ONE thing you'd really like to change or incorporate into your life. -Break it down into manageable steps. -Reward yourself along the way.
SETTING THE STAGE If we make a goal successful by connecting it to behaviors, here’s two keys for that: 1. make the goal a habit 2. work with only one goal at a time.
By breaking down a goal into small habits, your chances of succeeding will be 50% higher.
Here is how to incorporate this into action: [pick only one, not all three!] Goal: Quit smoking vs.?Habit: Only stop smoking that 1 cigarette you have every morning after breakfast Goal: Eat healthy food vs.?Habit: Start substituting that 1 daily morning pastry for a banana Goal: Manage stress vs.?Habit: Meditate for 2-3 minutes every morning after you wake up.
See the difference? and remember...one goal at a time, my little over-achiever. [yes, I'm talking to you...I saw that long list of gaols you're trying to sneak in..]
GREAT-FULLS OF GRATEFUL When something good, funny or amazing happens – write it down. Writing things down brings focus to it. It may be hard to be grateful at times, but even the smallest thing matters. i.e. I am grateful for having a bed. Not everyone does, y'know. This is the way to counteract that survival mentality, too.
[Review this list daily to reinforce the new thinking.]
TREAT YOURSELF To change things up we need to make some new neural pathways. Now since our brains strive to be efficient, that means it feels happy playing in the same sandbox with the same old habits. So how to make a new path/change? Despair not! The brain resistance to change can be bribed! Reviewing our Great-full list regularly is certainly one way to feel happy or bribe the brain. Another good way is when we reward ourselves for fulfilling a habit. [this does not include pizza and a six pack of beer, but nice try] Both bribes and rewards provide positive feedback which increases the likelihood of success. Score!
Last, know this: Everything is perfectly designed to provide the perfect opportunity to express perfection through you. Don't be afraid of the darkness...
Only in a room of darkness can the candle experience its own light.
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