Seven Steps to Repattern Your Thinking and Advance Your Goals
Premise: Many people allow unconscious thinking to sabotage their best efforts.
If you are ready to make a difference in your life, repatterning will give you a concrete way to develop and uncover the behaviors that need to be addressed.
Tools: To complete this repatterning plan you will use a set of 3x5 cards, or you can cut regular paper into fourths.
The goal is to create a portable system that you can regularly review and utilize.
Step 1.
GOALS (G): Write out your positively stated goals, one goal per card.
Try to avoid any language that denotes what you will be giving up.
Example: (G)= "I will eat at least 3 servings of fruits or vegetables each day.
" Next card, "I will do some form of exercise for at least 20 minutes each day.
" Step 2.
ACTION PLAN (AP): On the back of each card, create a practical action plan to implement each positive goal statement.
Such as, "I will_________, when or how long _________, and how or where_______.
" Example: (AP)= "I will walk for a total of at least 20 minutes a day, every morning before work, either outside, at an indoor space or on the treadmill/exercise machine.
" Or another example, "I will improve my timed mile, 45 seconds, in 3 months.
" Step 3.
ACCOUNTABILITY TASK (AT): Below each AP create accountability or ways to monitor and measure your progress.
Example: (AT)= "I will record my daily exercise on the calendar.
For each day I miss my 20 minutes of exercise, I will add that 20 minutes, plus 10 more to be completed by the end of the week.
" Or another example, "I will note my fruit and vegetable servings in a log and will put $10 in a jar each day I do not eat my 3 servings.
" This provides the way you will measure progress, along with giving you a tangible consequence for not meeting your goal.
Step 4.
ACCOUNTABILITY REWARD (AR): Below each AT create an incentive or reward for reaching your goal.
Example: (AR)= "For each week I meet my exercise goal, I will get my nails done.
" Or another example, "I will get in 9 holes of golf for every week that I meet or exceed my fruit or vegetables servings' goal.
" This step provides positive goal reinforcement.
Step 5.
NEGATIVE THOUGHT (NT): Use a new card and write as many negative thoughts about each of the healthy behaviors you are targeting, one per card.
These will be potential thoughts that could create a roadblock to your success.
Step 6.
POSITIVE AFFIRMATION (PA): On the back of each card, rewrite that negative thought in a positive way (reframed).
Be realistic and honest, not "I love to exercise," when you really don't.
Example: (NT)= "I hate to exercise.
" flip over the card and write, (PA)="I always feel better after I exercise, I will just put my shoes on and walk for at least five minutes.
" Or another example, (NT)="I can't eat anymore junk food.
" changes to, (PA)="I can eat junk food in moderation, when I balance it, and account for it in my eating plan.
" Step 7.
REVIEW (R): Review your cards daily.
Stay focused and stick to your accountability task and reward.
By using this process you will be affectively repatterning your thoughts.
For any that are particularly reoccurring, write the reframed thought on a sticky note and put it where it will be seen regularly, like the car dash, bathroom mirror, computer screen, or refrigerator.
Summary: This seven step repatterning technique can be very usefully when you are stuck not wanting to do the things you know would be good for you.
Just by writing down your goals the chances of reaching them will be doubled.
This plan addresses the mental aspect of behavior change and gives you a way to rewire your thinking.
So give it a try and start teaching yourself to love being healthy!
If you are ready to make a difference in your life, repatterning will give you a concrete way to develop and uncover the behaviors that need to be addressed.
Tools: To complete this repatterning plan you will use a set of 3x5 cards, or you can cut regular paper into fourths.
The goal is to create a portable system that you can regularly review and utilize.
Step 1.
GOALS (G): Write out your positively stated goals, one goal per card.
Try to avoid any language that denotes what you will be giving up.
Example: (G)= "I will eat at least 3 servings of fruits or vegetables each day.
" Next card, "I will do some form of exercise for at least 20 minutes each day.
" Step 2.
ACTION PLAN (AP): On the back of each card, create a practical action plan to implement each positive goal statement.
Such as, "I will_________, when or how long _________, and how or where_______.
" Example: (AP)= "I will walk for a total of at least 20 minutes a day, every morning before work, either outside, at an indoor space or on the treadmill/exercise machine.
" Or another example, "I will improve my timed mile, 45 seconds, in 3 months.
" Step 3.
ACCOUNTABILITY TASK (AT): Below each AP create accountability or ways to monitor and measure your progress.
Example: (AT)= "I will record my daily exercise on the calendar.
For each day I miss my 20 minutes of exercise, I will add that 20 minutes, plus 10 more to be completed by the end of the week.
" Or another example, "I will note my fruit and vegetable servings in a log and will put $10 in a jar each day I do not eat my 3 servings.
" This provides the way you will measure progress, along with giving you a tangible consequence for not meeting your goal.
Step 4.
ACCOUNTABILITY REWARD (AR): Below each AT create an incentive or reward for reaching your goal.
Example: (AR)= "For each week I meet my exercise goal, I will get my nails done.
" Or another example, "I will get in 9 holes of golf for every week that I meet or exceed my fruit or vegetables servings' goal.
" This step provides positive goal reinforcement.
Step 5.
NEGATIVE THOUGHT (NT): Use a new card and write as many negative thoughts about each of the healthy behaviors you are targeting, one per card.
These will be potential thoughts that could create a roadblock to your success.
Step 6.
POSITIVE AFFIRMATION (PA): On the back of each card, rewrite that negative thought in a positive way (reframed).
Be realistic and honest, not "I love to exercise," when you really don't.
Example: (NT)= "I hate to exercise.
" flip over the card and write, (PA)="I always feel better after I exercise, I will just put my shoes on and walk for at least five minutes.
" Or another example, (NT)="I can't eat anymore junk food.
" changes to, (PA)="I can eat junk food in moderation, when I balance it, and account for it in my eating plan.
" Step 7.
REVIEW (R): Review your cards daily.
Stay focused and stick to your accountability task and reward.
By using this process you will be affectively repatterning your thoughts.
For any that are particularly reoccurring, write the reframed thought on a sticky note and put it where it will be seen regularly, like the car dash, bathroom mirror, computer screen, or refrigerator.
Summary: This seven step repatterning technique can be very usefully when you are stuck not wanting to do the things you know would be good for you.
Just by writing down your goals the chances of reaching them will be doubled.
This plan addresses the mental aspect of behavior change and gives you a way to rewire your thinking.
So give it a try and start teaching yourself to love being healthy!
