Learn more about personaldevelopment with this collection
Cultivating self-awareness and self-reflection
Prioritizing and setting boundaries for self-care
Practicing mindfulness and presence
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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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 ...
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...
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,...
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 ...
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 ...
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.
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...
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...
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: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...
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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