Stepping Forward

Happy Monday!

We are almost halfway through January 2019. How are you doing? What key steps have you taken within this short time to get yourself closer to your goals? It is important to reflect on what you are doing to get towards your goal. This helps you identify what is working and where there is need for improvement.

Make IT A GREAT DAY!

Take these steps into consideration as you are bringing positivity into your life.

Thought stopping One of the problems with negative thinking patterns is this constant downward spiral we can end up in when one negative thought leads to another and then another. When you get into that thinking pattern, say STOP. Say it out loud as that will have a stronger impact. You can also interrupt the negative thought patterns by snapping a rubber band on your wrist, clapping your hands or snapping your fingers. If yelling STOP is not your thing, you can try to urge-surf. Observing the negative thoughts as they rise, labeling them and doing your best to stay non-judgmental, how long does it take for the wave of negative feelings to pass by?

Challenge all-or-nothing thinking Stop thinking in absolutes. Try not to use words such as “every,” “always,” “none,” “never,” “must,” or “nobody.” Challenge it. Think of a time when the evidence stacks up against your negative belief.

Develop gratitude Our brain organizes the world based on expectation and previous experiences. If you focus all of your efforts on stopping negative thinking, you may still find yourself engrossed in the negative thoughts you’re attempting to stop. The confirmation bias is a well-known psychological fact that leads us to continue seeing more of what we expect to see. If you want to prime your confirmation bias with positive thoughts, start every day with a short list of (3-5) things you are grateful for. It could be anything from your children, to your job, to your spouse or your new car. By starting the day with a positive reflection, you’ll be “priming the pump” towards positivity for the rest of the day!

Reference: Adi Jaffe, Psychology Today, 6 Easy Ways to Cultivate Positive Thinking Today