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The 10 Rules of Change

The 10 Rules of Change

psychologytoday.com

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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.

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.

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 un...

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...

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 ...

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 ...

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,...

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 awa...

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...

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...

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 hind...

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 ...

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