psychological tools: the choice map & understanding attention
TRANSCRIPT
Tools For Psychological Growth
Mostly
Self-talk-based: Inner conversations
Often involve transforming judgments and feelings of helplessness into hope, goals, and action steps.
Some Examples“Anything that impacts us at any moment.”
- Keys,- Dinner,- Work emails/conversations,- Family
Some Examples“Anything that impacts us at any moment.”
- Keys,- Dinner,- Work emails/conversations,- Family ! ! !
Brief Brain-Changing Exercise
Find your favorite questions. Circle them.
Pick 1 or 2. Say out loud to a partner 5 times.
And then sometimes it’s react first, second, and
third, and then choose in retrospect.
Choose Vs. React
When that happens we can judge ourselves for it.
(Judger Path about the Judger Path)
2nd Order Judger Path
1) Close eyes, 2 deep breaths.
2) Observe thoughts for 2 minutes.
3) Try to stay in the flowing motion itself, not in
any particular stop along the way.
Brief Brain-Changing Exercise
Attention’s 3 TypesUndirected (DMN)
Directed (Task Positive)
Mindfulness: observing attention as it shifts naturally
Attention’s 3 TypesUndirected (DMN)
Mind-wandering
Reflective, unconsciously directed
Essential to insights & creativity
Attention’s 3 TypesMindfulness: observing
attention as it shifts naturally
Observing mind-wandering
Thoughts, feelings, sensations
Attention’s 3 TypesMindfulness: observing
attention as it shifts naturally
Observing mind-wandering
Thoughts, feelings, sensations
“What do I notice?”
1) Close eyes, 2 deep breaths.
2) Observe thoughts, feelings, sensations
3) Guided by “What do I notice right now?”
Brief Brain-Changing Exercise
1) Tools are for creating more options
2) Choice Map
3) Most valuable skill: observation
4) We can practice anytime, anywhere, for 2
mins
Key Take-Aways
“We have all that we need,
we just need to use all that we have.”
- Emiliya Zhivotovskaya
Bottom Line
Citations- http://upload.wikimedia.org/wikipedia/commons/f/f4/20060513_toolbox.jpg- http://upload.wikimedia.org/wikipedia/en/b/bb/Mp_400_sport.jpg- http://pixabay.com/p-191794/?no_redirect- http://main.aiany.org/eOCULUS/newsletter/wp-content/uploads/2014/05/Choice-Map-March-2014_Page_1-634x447.jpg- http://upload.wikimedia.org/wikipedia/commons/a/a7/Happy_fans_in_the_County_Ground_-_geograph.org.uk_-_2570687.jpg- http://upload.wikimedia.org/wikipedia/commons/b/b2/Daydreaming_Gentleman.jpg- http://upload.wikimedia.org/wikipedia/commons/5/51/GIRL_USES_A_MAGNIFYING_GLASS_TO_STUDY_PLANT_LIFE_IN_THE
_TUNDRA_OF_THE_ROCKY_MOUNTAINS._THE_DENVER_PTA_SPONSORED_A..._-_NARA_-_543740.jpg- http://upload.wikimedia.org/wikipedia/commons/7/70/Filos_segundo_logo.JPG