Hello - And Welcome To This Week's Edition Of Adam Up What a busy week I have had...
Just this last weekend gone by:-
- I was teaching module 6, of my Hypnotherapy Practitioner Diploma,
- I ran two long runs prior to class each day (including a 20 miler),
- conducted a charity firewalk after class on Saturday night (which did also make me look like I had
been sunburned for the rest of the night as I had been the only one raking the hot coal bed)
and had to get straight back into the office on Monday morning. Good job I love my work.
It is now the month of March.
As I write this, I have
my office doors open and the sunshine is glorious, though a fly or two has made it in here and are annoying me.
During my training runs this week, I have not been wearing my thick running jackets or wooly hats and I even wore sunglasses once last week! The weather reports suggest spring is on it’s way. green shoots are poking their heads out of the pots in my garden and the trees are showing
some small signs of life.
Spring is the season of change and it is CHANGE that I am discussing today.
It is NOT EASY to create change in our life.
It is easier to carry on doing things as we were, even if they were making us unhappy or unhealthy (for example).
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Creating Change In Yourself
How have you got on with any resolutions you made at New Year?
Still going strong?
What about any other recent goals you have set for yourself?
If we want to achieve those desired outcomes, we all need to learn how to delay gratification, step out of our comfort zones and resist that initial inertia, overcome that initial resistance as the cogs in our brain object to the fact that
we are doing things differently - rather than sticking to the way we were doing it all before.
Most people can change things for a day, or a week and show willing, BUT - it becomes harder when we want that change to stick and become a long-term change that forms an integral part of how we then live our life.
There are a number of things you can do to make long-term change easier for yourself.
Today, I’d like to share a few of those things.
1. Prime Yourself and Your Environment For The Outcomes You Want to Achieve.
We tend to get influenced by what is around us.
We may not want a chocolate bar, but if we see one when we open the fridge, we’re primed to eat it. We start to desire it, and even start to imagine what it’ll taste like and how the sensation will be when it is in our stomach.
In the Western world, we are continually being nudged in certain directions because of companies influencing us to buy what they have to offer.
I am not fully convinced that I would have wanted to take my family to Centreparcs later this year had I not
seen the advertisements on the kids TV channels that are constantly on in our house!
And my kids certainly know what they want each day; most things they have seen advertised on the telly!
In an interesting study, supermarket customers had their selections influenced by stereotypical French and German music. When French music was played, French wine outsold German wine, and when German music was played, sales reversed. (North, Hargreaves, and McKendrick, 1999).
We can all prime ourselves to do the beneficial behaviours that feed our desired outcomes by redesigning our own environments.
If you want to exercise more,
pack your gym bag and leave it where you’ll see it every day. I have my favourite running posters and quotes framed on the walls in my office, and my training schedule pops up as soon as I turn on my Mac each day.
The key is to make the desired and beneficial
behaviours accessible and likewise, make the undesirable behaviours inaccessible.
Remove the stuff that influenced unwanted behaviours.
2. What Is Your Default?
As I said earlier, it is far easier to just carry on doing what we did previously; we have to think about it a lot less.
People also tend to be a bit lazy and can find contentment by whatever is the first option that presents itself.
Eating the chocolate bar from the fridge or ordering a take-away, or picking up a ready meal to microwave from a shop on the way home is a lot
easier than having to cook and prepare salad, vegetables and food cooked from scratch.
With many online programmes or marketing initiatives on the internet, ‘opt-out’ systems tend to create more interest or get more sign-ups. That is, if people have to opt-out of
something, they will often not bother.
Evidence shows this to be true with organ donors, for example.
When an “opt out” system is in place, organ donation rates tend to increase (Rithalia, McDaid, Suekarran, Myers, & Snowden,
2009).
Therefore if we want to make new habits, new behaviours and new approaches stick, we need to put in place small adjustments that ensure that if we simply go with the flow, that flow is consistent with the new behaviour.
It helps us to just do the change without having to think too hard in order to do it.
With my own
running, I have a schedule that I stick to and I have certain days that I do certain types of run.
The fit and healthy people I know all have scheduled days for when they attend classes or engage in exercise so they don’t have to keep on planning when to fit it all
in.
3. Accountability = Stickability
By Stickability I mean a good level of commitment.
Commitment is whereby we take action and drive ourselves onwards towards our goals.
We have
the right intentions and know what we want to happen, don’t we?
Making sure that we take the action required depends on more than just having those right intentions. We also need to know what the rewards are going to be. --- What is our
incentive?
We make ourselves accountable.
Every time I choose to run in a marathon or any other event, I make it public. I also agree to do it for charity sometimes. Both of these make me accountable to a great number of people and causes.
Public accountability creates a great incentive, especially when first stepping out towards our goals. When we are observed, we usually work harder to achieve those desired outcomes that we have set for ourselves.
I have a mate who attends crowfoot classes with a friend - they have introduced stakes for anyone missing a workout or session. However - be sure not to put yourself under too much pressure or stress, that is going to have a detrimental effect,
Also do something that you’ll enjoy and can become an ongoing part of your life.
My friend Lindsay Shepherd who teaches and assists at my college
has recently completed some 5k runs and recently set herself a goal of running a half marathon later this year.
Be accountable. Set goals that you have a good degree of control over and commit to it.
4. Who Influences Who?
As headstrong, unique and individual as we all like to think we are, we are all strongly influenced by
others, especially those closest to us. This is not necessarily always a bad thing. We do learn and benefit from others’ experiences, especially if we trust and respect those people or if they have access to experience and information that we do not.
Going against the tide is tough. It is even tougher to go against the tide by yourself.
In order to make the change a long term one that we stick to, it is well worth our while associating with people that support the outcomes we are after, or share our values and beliefs about that particular change. For example, even though I do run with people from time to time, I run at a club on occasion, but there are online initiatives and websites, such as Strava and Jantastic that I have been part of that help me
commit and engage with other runners.
You can find other people with similar desires and mindsets as you. Join groups in real-life or online, share experiences, get support and so on.
With change, we have an initial period of resistance, but with persistence and application of some of
the elements discussed today, it’ll all fit into place and start to become an inherent part of your life. Once you are over that first hill, it gets easier and easier.
If you genuinely look closely at the way you live your life currently, then address these areas of your life, you can design new habits and commit to them without actually having to think about them.
They do not become a chore or a problem that you feel guilty about not doing.
You can then save your energy for where you really need to pay attention, such as overcoming obstacles and changing other behaviours.
References
Dolan, P. (2014). Happiness by Design: Change What You Do, Not How You Think. New York: Penguin.
North, A. C., Hargreaves, D. J., and McKendrick, J.
(1999). ‘The influence of in-store music on wine selections.’ Journal of Applied Psychology, 84(2), pp. 271-276.
Rithalia, A., McDaid, C., Suekarran, S., Myers, L., & Snowden, A. Impact of presumed consent for organ donation on donation rates: a systematic review. British Medical Journal 2009; 338.
Many Audios That Can Help You Change In Hypnosis For Download
Coming Up One Day Seminars - By Adam: BOURNEMOUTH Friday, 10th April - Days Inn, Bournemouth
Self-Hypnosis and Cognitive Sports Psychology For Running
Marathons
EDINBURGH Thursday, 28th May - Jurys Inn Hotel, Edinburgh
Rapid Inductions and Hypnotic Phenomena One Day Seminar Friday, 29th May - Jurys Inn Hotel, Edinburgh
Self-Hypnosis One Day Seminar
MANCHESTER Wednesday, 1st July -
Copthorne Hotel, Manchester
Rapid Inductions and Hypnotic Phenomena One Day
Seminar Thursday, 2nd July - Copthorne Hotel, Manchester
Self-Hypnosis One Day Seminar
BOURNEMOUTH Thursday, 3rd December - Days Hotel, Bournemouth
Rapid Inductions and Hypnotic Phenomena One Day Seminar Friday, 4th December - Days Hotel, Bournemouth
Self-Hypnosis One Day Seminar We would love to meet you there. |
Joke of the week:
Two hedgehogs are in the middle of the road by a zebra crossing.
One says, "Don't cross here!"
The other one says, "Why not?"
The first one says, "Look what happened to this zebra!"
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