BV2160 Week 4 with narration

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Centering ourselves:

Centering ourselves Breathing in The beauty of nature, The goodness of compassion 2

Tapping into anchoring value; making changes:

Tapping into anchoring value; making changes High Priority - - Under-attention - Making changes to live out this value more - Over-attention - - - Cornerstone/Anchoring Value: finding practices that help us tap into this source of energy

Finding practices that tap into anchoring values:

Finding practices that tap into anchoring values Adding practices

Contemplating change:

Contemplating change Focus on a source of stress that is really bothering you, perhaps because you are (1) not living out a core value (under-attended) or (2) too focused on a value that is no longer high priority. Are you feeling morally distressed about some aspect of your health, coping behaviors, relationships, work? 5

Focusing on a manageable goal:

Focusing on a manageable goal Could you give yourself a manageable goal you could work on for the next 6 weeks, 1. to use practices that tap into your anchoring value 2. to make a change in an area of your life that is causing you stress or that would really enhance your well being 6

Focusing on one area of change:

Focusing on one area of change Most people contemplating making a change in their lives feel ambivalent. It helps to explore the pros and cons of making a change. Think about this question. On a scale of 0 to 10, measuring readiness to change 0 …1… 2 … 3 … 4 … 5 … 6 … 7… 8…9… 10 Not at all Completely Where would you put yourself? 7

Desire and need to change:

Desire and need to change Most people contemplating making a change in their lives feel ambivalent. It helps to explore the pros and cons of making a change. 8

Making Change: Will & Skill:

Making Change: Will & Skill Using skills that helped us change in the past strategizing on how to use our will power to change and/or add practices that enact cornerstone values WILL SKILL

Will power: What is it?:

Will power: What is it? Making decisions/choices that focus or manage our Thoughts : especially unpleasant , anxious, distracting, or unhelpful thinking or worrying that hijacks our minds and make it hard to focus Emotions : especially intense, unpleasant feelings; often anger, sadness, fear, anxiety. Impulses : wanting to do something that meets immediate needs. Performance : managing time, persevering with the task at hand. 10

Willpower: A muscle/energy source:

Willpower: A muscle/energy source What kinds of routines help you get things done and live your life the way you want to? What kinds of activities tend to deplete your will power, making it harder to get things done or stick with healthy routines? Strengthened/ replenished by practice Fatigued/depleted by overuse 11 Roy F. Baumeister & John Tierney. 2011. Will Power: Rediscovering the Greatest Human Strength . New York: Penguin Press.

Willpower 101: Know your limits:

Willpower 101: Know your limits 1. Your supply of will power is limited. 2. You have a fresh supply of daily will power if you get a good night’s sleep and eat a healthy breakfast. 3. You use up will power in many different ways. You use it for many different things during the day, by controlling feelings, focusing thoughts, and continually making decisions about impulses and temptations. 12

Using willpower and skills to change:

Using willpower and skills to change Focus on one change at a time Don’t attempt complete makeovers Often major changes involve making multilayered changes that may need to be made one at a time See if you can persevere with a change long enough to make it a habit because habits are energy savers: you don’t use up energy deciding to do them. Build on good habits you already have. 13

The Power of Habits:

The Power of Habits Once a change becomes a habit, you won’t need to use as much will power. Making an important change that involves core values and resolves moral stress can become a keystone habit that starts a chain reaction, leading to other positive changes Keystone habits often involve small wins that have enormous power when they align our values 14

Skills for using will power until changes become habits:

Skills for using will power until changes become habits Tap into core anchoring values (sacred self control) Focus on making the change at a time of the day when you have more will power and haven’t depleted it yet; learn to recognize when you are running on empty Keep track: keep a record each day of your goal, how you did, what helped or didn’t help Find support: see if you can find people who encourage you; Encourage and reward yourself 15

How to keep a journal:

How to keep a journal Starting in week 4, you will begin to keep a journal that is google document, which you will share with other members of your care team. I am going to post a sample journal that tracks a habit I am trying to establish. If you want to, you can use the idea of a habit loop that you are trying to change. You are keeping the habit loop, but stopping one of the behaviors and starting/replacing it with another. 16