The 10 Rules of Change - Deepstash
The 10 Rules of Change

The 10 Rules of Change

psychologytoday.com

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The 10 Rules of Change

The 10 Rules of Change

Have you always wanted to change your life, but you don’t know how to begin or make it into a reality?

After 25 years of researching change expert Stan Goldberg, Ph.D lays out 10 major principles that cover all the strategies which you need for successful change.

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1) All Behaviours Are Complex

1) All Behaviours Are Complex

Strategy: Break down the behavior

Change occurs in stages. To increase the overall probability of success, divide a behavior into parts and learn each part successively.

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2) Change Is  Frightening

2) Change Is Frightening

Fear of the unknown can result in clinging to status quo behaviours.

Strategy: Examine the consequences

Compare all possible consequences of both your status quo & desired behaviors. If there are more positive results bound with the new behavior, your fears are unwarranted.

e.g. still unpunctual? -> chance to be fired -> greater benefit to changing than to not changing.

Str: Prepare your observers

New behaviors can frighten the people observing them, so introduce them slowly.

Str: Be realistic

Unrealistic goals increase fear. Fear increases the probability of failure.

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3) Change Must Be Positive

3) Change Must Be Positive

Reinforcement - not punishment - is necessary for permanent change. Reinforcement can be intrinsic, extrinsic or extraneous.

One type of reinforcement must be present for self-change, 2 would be better than one, & 3 would be best.

Str: Enjoy the act

Intrinsic reinforcement occurs when the act is reinforcing.

E.g. she loved dressing well. Seeing her clothes laid out at night was a joyful experience.

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Change Must Be Positive -part2

Str: Admire the outcome

An act doesn't have to be enjoyable when the end result is extrinsically reinforcing.

-> enjoy the payoff from your work

E.g. I hate cleaning my kitchen, but I do it because I like the sight of a clean kitchen.

Str: Reward yourself

Extraneous reinforcement isn't directly connected to the act or its completion.

E.g. A worker may despise his manufacturing job but will continue working for a good paycheck. Whenever he met his target, he put $20 into his Hawaii vacation fund.

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4) Being Is Easier Than Becoming

4) Being Is Easier Than Becoming

Uncomfortable change becomes punishing & people don't continue activities that are more painful than rewarding.

Str:Take baby steps

Research:participants were more successful when their goals were gradually approximated

Write down the behavior you want to change. Then write your goal. Draw 4 lines between the two & write a progressive step on each that takes you closer to your goal.

Str:Simplify the process

Methods of changing are often unnecessarily complicated & frenetic. Through simplicity, clarity arises.

Str:Prepare for problems

Perfect worlds don't exist & neither do perfect learning situations

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5) Slower Is Better

5) Slower Is Better

Everything has its own natural speed; when altered, unpleasant things happen. Change is most effective when it occurs slowly, allowing behaviors to become automatic.

Str: Establish calm

Life is like a stirred-up lake: Allow it to calm and the mud will settle, clearing the water. The same is true for change.

Str: Appreciate the path

"It's good to have an end to journey toward; but it is the journey that matters, in the end." -Ursula LeGuon

Don't devise an arduous path; it should be as rewarding as the goal.

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6)Know More, Do Better

6)Know More, Do Better

Surprise spells disaster for people seeking change.Knowing more about the process allows more control over it.

Str: Monitor your behaviors

Some therapists insist on awareness of both current & desired behaviors, but research suggests it's sufficient to be aware of just the new one.

Str: Request feedback

A study in the British Journal of Psychologyfound that reflecting on personal experiences with others is key to successful change.

Str: Understand the outcome

Success is satisfying, and if you know why you succeeded or failed, similar strategies can be applied when changing other behaviors.

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7) Change Requires Structure

7) Change Requires Structure

Str:Identify what works

Classify all activities, materials you're using as either helpful/neutral/unhelpful in achieving your goal. Eliminate unhelpful ones, make neutrals into positives & keep / increase the positives.

Str:Revisit your plan regularly

Review every day how & why you're changing and the consequences of success & failure.

Research:repetition increases the probability of success.

Str:Logically sequence events

It's important to sequence the aspects associated with learning a new behavior in order of level of difficulty / timing.

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8) Practice Is Necessary

8) Practice Is Necessary

Practice is another key approach to change & the majority of failures occur because this principle is ignored. Practice makes new behaviors automatic and a natural part of who we are.

Str: Use helpers

Not all behaviors can be learned on your own. Sometimes it's useful to enlist the help of a trusted friend.

Str: Practice in many settings

If you want to use a new behavior in different environments, practice it in those or similar settings. Dubbing this "generalization" is critical in maintaining new behaviors.

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9) New Behaviors Must Be Protected

9) New Behaviors Must Be Protected

Even when flawlessly performed, new behaviors are fragile and disappear if unprotected.

Str: Control your environment

Environmental issues such as noise & level of alertness may interfere with learning new behaviors. After identifying what helps and what hinders, increase the helpers and eliminate the rest.

Str: Use memory aides

Because a new behavior is neither familiar nor automatic, it's easy to forget.

Anything that helps memory is beneficial (e.g.list discribing the sequence of things to be done, etc.)

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Small Successes Are Big

Small Successes Are Big

Unfortunately, plans for big successes often result in big failures. Focus instead on a series of small successes. Each little success builds your reservoir of self-esteem; one big failure devastates it.

Str: Map your success

Approach each step as a separate mission and you'll eventually arrive at the end goal.

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