Change Mode
Background (Read)
- Such a huge part of making progress toward goals is simply staying conscious
and focused on what we need to achieve for as much of the day as possible and
for as many active days as possible. It almost impossible for most people to
stay in change mode 24/7-365, but the people who get positive results master
the ability to maximize time spent consciously aware of their change goals and
skills
Think, for instance, of going on a diet. The person who
thinks about their dietary goals before even considering what food to put in
their mouth is going to fare so much better that the person who unknowingly or
impulsively gets some food and then decides afterward if it’s a good idea to
eat it or not. In this example, thinking about the diet earlier in the process (like
when ordering groceries or picking a meal from a menu) is so much more
effective than ordering a cheeseburger and then willfully trying not to eat all
of it
When we stay in change mode, we avoid so many difficult
challenges and tough decisions that can stumble progress. It can be challenging
to stay in change mode, but like with most things, with practice it gets
easier.
What are some things that can help use stay in change
mode? – Review and discuss the following ideas
below with a view toward completing a “Change Mode Change Plan” on the
following page based on this information
Reminders – What
helps you remember your goals all day long? What can you keep in front of you
to help you stay aware of your goals?
o Note or picture on the fridge
o Rubber band on the wrist
o Notification on cell phone scheduler
o Habit tracker app on cell phone
o WHAT ARE YOUR IDEAS?
Energizers – What
words, phrases, sayings, pictures, etc. inspire and motivate you and keep the
“fire”” of change burning inside you? (Examples below)
o “Either you run the day,
or the day runs you.”
— Jim Rohn
o “You've got to get
up every morning with determination if you're going to go to bed with
satisfaction.” — George Lorimer
o “Life is like riding a
bicycle. To keep your balance, you must keep moving.” —Albert Einstein
o "A year from now
you will wish you had started today." —Unknown
o WHAT
SAYINGS AND OTHER THINGS ENERGIZE AND MOTIVATE YOU?
Supporters – Who can
you turn to say the right thing at the right moment to keep you going when you
need it?
o WHO DO YOU HAVE ON YOUR “TEAM” TO HELP YOU?
Deflectors – When
you come across a relapse trigger or experience a craving, what helps “deflect”
you from going down a negative path by pointing you in a better direction?
o WHAT RELAPSE PREVENTION AND CRAVING COPING SKILLS DO YOU
HAVE PREPARED?
Rebounders – When you
feel like you may be going backward or if you give in a little bit or slip into
a minor setback what helps you to quickly bounce back to where you need to be?
o
WHAT IS YOUR “CRISIS PLAN” FOR WHEN
YOU KNOW THINGS ARE NOT GOING WELL?
______
CHANGE MODE CHANGE PLAN
My change goal is (be specific) –
What does “Change Mode” look like for me? (How do I know
I am in change mode?) –
Here is what will help me stay in change
mode:
o Reminders:
o Energizers
o Supporters
o Deflectors
o Rebounders
Finally, what does “success” look like for
me? (How will I know I am there?)
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