Thanks for reading A Year of Mental Health! If you're enjoying it, consider supporting the project by upgrading your subscription. You can also follow me on Instagram, LinkedIn, or check out my books wherever you like to shop. 🎈 Every so often, I’ll suggest a short activity to help you feel less overwhelmed and more purposeful. You should be able to complete it in less than 15 minutes.
Change is hard, especially when it comes to breaking old habits and forming new ones. Even when you understand that sooner is better than later, the act of switching is difficult. Rewiring your decision-making process requires new patterns and habits. But how does it start—do you change your mindset to change your behavior? Possibly. But you can also change your behavior to change your mindset. Over time, one will follow the other. The concept of changing behavior to change mindset is rooted in cognitive-behavioral therapy (CBT), a widely used psychological treatment. CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected, and that by changing one, we can influence the others. One way to do this is to add new habits and remove others. It might be easier to think of it as a simple, one-for-one switch.Call it the replacement game. Make a list of things you can replace or swap. For example, you could:
As always, choose your own replacements. There’s no harm in watching your favorite show or consuming adult beverages in moderation. It’s not the single croissant or donut that does us in, it’s the four-at-a-time. (When it comes to donuts, I speak from experience.) Making these replacements is easier said than done, of course. Old habits can be stubborn, and new ones take time to form. One way to increase your chances of success is to start small and gradually build up over time. For example, if you want to replace binge-watching with meditation, start with just 5 minutes of meditation per day and slowly increase the duration as you build the habit. The point is to take something that is net-negative in your life, and replace it with something that is net-positive. What do you notice that should be replaced? See also
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Friday, March 29, 2024
ACTIVITY: The Replacement Game
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