Podcasts about changeology

In this episode we speak with Dr. John Norcross, a clinical psychologist with over 30 years of research into New Year's Resolutions and goal setting. Currently a Professor of Psychology at the University of Scranton, Dr. Norcross has authored 22 books, including the highly acclaimed Changeology. Few individuals globally are better equipped to guide us in crafting achievable goals as we embark on the new year. Dr. Norcross delves deep into the psychology of personal change and the scientific principles that underpin goal achievement. He dispels common misconceptions about goal setting and imparts practical advice on the best practices for setting your resolutions, sustaining motivation, measuring progress, and overcoming setbacks throughout your journey of change. Host: Brent Franson, Founder & CEO, Most Days Guest: Dr. John Norcross Music: Patrick Lee Producer: Patrick Godino

Time holds back for no one. Change is inevitable. Life is so unpredictable like that. How did time fly by so fast? When did I stop being able to do this? Where was I when this happened? In this episode, we are going to break a bit of this down. --- Send in a voice message: https://podcasters.spotify.com/pod/show/evelyn-kish/message

John Norcross is Distinguished Professor and chair of psychology at the University of Scranton and Clinical Professor of Psychiatry at SUNY Upstate Medical University. He also maintains a part-time practice as a clinical psychologist. He is the author of Changeology and co-author of Changing for Good. Professor Norcross has served as president of the American Psychological Association Division of Psychotherapy, the Society of Clinical Psychology, and the Society for the Exploration of Psychotherapy Integration. He has received many awards, including the APA's Distinguished Lifetime Contributions to Education & Training Award. Some of his most significant contributions to the field have been in the areas of the transtheoretical model of change and empirically supported psychotherapy relationships.n the first episode of the Making Therapy Better Podcast, Bruce and John talk about the future of mental health care, the need to increase access to mental health services, and the value of interventions outside of traditional psychotherapy such as support groups and digital therapeutics.You can learn more about John at https://www.changeologybook.com/dr-john-norcross/John is also on twitter, Wikipedia, and at the University of ScrantonThe intro and outro music is the Borromeo String Quartet performing Beethoven's "String Quartet No. 3 in D Major"www.makingtherapybetter.comSponsored By CarePaths EHR and Measurement Based Care

“Many of the most significant public health challenges faced today have a behavioral component. To change individuals' behavior, we need to understand and change the brain.”[i] From Professor Huda Akil, a Syrian-American neuroscientist Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast.  I'm Andrea Samadi, and launched this podcast just over 3 years ago, with a vision to bridge the gap between theory and practice, and help all of us (whether we are a teacher in the classroom, or in the modern workplace) to understand the most current brain research, and how to use it, for improved productivity and results. On this episode we will cover: ✔  Why we must understand our brain, in order to change our behavior. ✔  2 Brain Facts learned from Dr. Andrew Huberman's most recent podcast on "The Effects of Alcohol on the Brain and Body" ✔  Why Chronic Disease Prevention means thinking with our brain health in mind. ✔ 4 Steps to change our behavior with our brain in mind. For this week's Brain Fact Friday, I wanted to tie our past few episodes together, starting with EPISODE #239 where we talked about “Using Neuroscience to Build a Stronger 2.0 Version of Ourselves.”[ii]  On this episode we looked at how we can change our identity by reviewing our self-image.  We looked at where our self-image is formed (in the front of our brain) and how people who have stronger pathways in this part of the brain, will have higher, long-term self-esteem, which I think we can all agree would help us to move forward, towards this newer, stronger, 2.0 version of ourselves. Then we looked at the concept of Praxis, or integrating our beliefs with our behaviors, as a way to step into this brand new 2.0 version of ourselves where we can become an entirely NEW person, overriding our old identity, building a new image of our self, over time, with hard work and persistence.   Then, physician and neurologist, Dr. Philippe Douyon[iii] advised us with his experience of facing 2 kidney transplants, that the power for health and happiness, really is in our own hands, but he gave us a sense of urgency, telling us that we only have ONE brain, ONE body and ONE life. If we really want to improve ourselves in any way, everything points back to understanding what's happening with this organ that controls everything that we do. Next week, we will be speaking with Dr. Ginger Campbell, MD, who was just inducted into the 2022 Podcast Hall of Fame. Dr. Ginger has been running her Brain Science Podcast[iv] since 2006, and anyone who studies the topic of Neuroscience would have come across her work, as a pioneer, where she launched her podcast all those years ago because she believes that “understanding how our brain really works is essential for being a good citizen in the 21st Century.”[v] When I think about why we launched this podcast, where we look for leaders around the world who are using the most current research, to help us to all see that success, health and happiness is possible for all of us, when we do things a certain way, and I would say, that this certain way, is with our brain in mind. Not to say that this way (with our brain in mind) is the only way to accomplish success, but if we are going to look at our life, and we only have a short time here to do whatever it is that we want with our time, I think to live up to our full potential, it's important to remember that we only have one brain, and to be aware of what helps it, or hurts it. Dr. Douyon's company mission: “One brain, one body, one life” makes me think seriously about the consequences of every action I'm taking. While I enjoy every interview I've ever done, something magical happens when all of our episodes begin to thread together with a common theme, and I think that Dr. Douyon noticed the lights turning on in our interview. It's starting to sink in. To change an individuals' behavior, we need to understand and change the brain. Which leads me to this week's Brain Fact Friday, that came to me early this week, while listening to Dr. Andrew Huberman's podcast. I'm sure everyone in the world “knows” that there are some things that are “good” for our brain (and productivity/results) and other things that aren't but when new research comes out that is compelling enough to make me change my behavior, I'm going to share it here. If you were like me, you might have heard that there was a connection with drinking alcohol and cancer, but until this week, I didn't know exactly how drinking even low amounts of alcohol (as low as one drink a day, or even if it's not every day, a couple of drinks socially on the weekend) damages this one brain that we have, that controls everything that we are, and everything that we do. And I think it's crazy that these brain facts that I'm going to share from the most current research are seldom discussed, so I'll put all the links in the show notes to Dr. Huberman's podcast (along with the notes) that made an impact on me, for anyone who is curious to review these facts for themselves. I picked two out of the twenty-eight topics to cover on this week's Brain Fact Friday to help us to all think with our brain health in mind. BRAIN FACT 1 DID YOU KNOW THAT “alcohol changes our gene expression, which therefore causes cancer, particularly breast cancer and that for women, there's a 4-13% increase in the risk of breast cancer for every 10 grams (1 glass of wine has around 10 grams of alcohol)?[vi] I'm not sure what you think when you hear this, but this research was enough to help me to decide very quickly that alcohol is now on the do not ingest list, if health is something I'm striving for, which it clearly is. I encourage you to listen to his entire episode. There were many facts that filled in the blanks for me and helped me to gain a better understanding of how toxins impact our brain and body. BRAIN FACT 2 If that firs brain fact was not enough, there were many more points to drive the truth of this matter home. Another shocking brain fact is that “alcohol changes the HPA-axis” (which is the part of our brain that balances what we see as stressful or not) and that for those who consume alcohol, (even low amounts like a couple of drinks in the week, or over the weekend) will have “elevated baseline levels of cortisol”[vii] even when they are not drinking. While most people will be thinking “hey, let's go have a drink” to enjoy the stress-relieving and relaxing benefits (which might be true) no one is thinking that research now shows this causes our stress and anxiety to increase, in our working hours, days later, when we are NOT drinking, when focus and concentration is crucial. I don't know about you, but when we understand how important our brain is for our future success, and that we all want to avoid neurological disorders like Alzheimer's Disease, or increased stress in our work week, or even Cancer, it's definitely something that I think we should all be fully aware of, and make the informed decision that's best for you. It's sinking in more now. To change an individuals' behavior, we need to understand and change the brain. TIPS TO CHANGE BEHAVIOR WITH OUR BRAIN IN MIND: When I asked Dr. Douyon, when science reveals something is bad for us, even a carcinogen, how can we stop people from consuming it? STEP 1: Think Big Picture: Dr. Douyon gave us some great advice with not having someone quit something cold turkey, but wean them off whatever it is they are trying to quit. We've covered “Using our Brain the Break Bad Habits” in our early episode #35[viii] when looking at eliminating habits that no longer serve us. Instead of just thinking about what you want to quit, think about what you want to start, stop and what do you want to do more of.  Look at the bigger picture of what you want to create, so you aren't focused entirely of that thing you want to give up. This should make the transition easier, especially when you can see the benefits to what you want to eliminate.   STEP 2: What's Your Motivation Based on Your Values: This one was easy for me. With health at the top of what I value, it something proves to not be healthy for my brain or body, it's an easy decision to eliminate it. What do you value? What will this change in behavior do for you?   STEP 3: STAY FOCUSED: When grinding away our old self-image, to create a new one, it will require focus, especially when something stressful happens.  When looking to make long-term change, I like to have a plan in place. John Norcross's book Changeology Explains how to stay focused on whatever it is you want to change for 90 days.  He says to make any long-lasting change stick, you've got to spend the first 14 days that getting psyched up for the change, then you prepare yourself for the change, from days 14-21, then 14-60 he says you've perspiring, since the change takes work, and you persevere from days 60-90. Persistence comes with day 75 onwards.   IMAGE CREDIT: from John Norcross's Changeology[ix] STEP 4: INTEGRATE YOUR WINS: This is the part that most people forget. If we can change our old self, into an entirely new self, this is a serious win and I think is the purpose of life. We should always be striving to be a better, 2.0 version of ourself, and when we do, there's nothing like it. Celebrate other people's wins and give yourself credit when you achieve something you've worked hard for.   REVIEW AND CONCLUSIONS: To review and close out this week's Brain Fact Friday, I took 2 brain facts, from Dr. Andrew Huberman's most recent podcast on “The Effects of Alcohol on the Brain and Body” to bring to the forefront the message that we learned so clearly from our recent podcast with Dr. Philippe Douyon that we have one brain, one body and one life, and that preventing the chronic disease, especially neurological disease in our future, means looking at our brain health today. Dr. Douyon's interview made me think of the fact that we will all die one day, and in this quest for our goals, and daily life, I never put that much thought into what I want the last half of my life to look like. Annie Duke, the author of How to Decide: Better Choices, Better Life[x] calls it Back-Casting, or when we think of how we want the last years of our life to look like. Have you ever done this? I'm definitely planning these years, with my brain in mind, and that means making tough decisions today, that will impact the last half of my life. What do you think? I'll see you next week. REFERENCES: [i] The neurobiology of behavior: what drives individual choices? Friday August 30th, 2019 from The Academy of Medical Sciences https://acmedsci.ac.uk/more/news/the-neurobiology-of-behaviour-what-drives-individual-choices [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #239 “using Neuroscience to Build a Stronger 2.0 Version of You”  https://andreasamadi.podbean.com/e/brain-fact-friday-using-neuroscience-to-build-a-stronger-20-version-of-you/ [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #241 with Physician and Neurologist Dr. Philippe Douyon on “How to Rewire our Brain for Health and Happiness.”  https://andreasamadi.podbean.com/e/physician-and-neurologist-philippe-douyon-md-on-how-to-rewire-our-brain-for-health-and-happiness/ [iv] https://brainsciencepodcast.com/ [v] Dr. Ginger Campbell from the Podcasting Hall of Fame 2022 Ceremony https://podcasthof.com/ [vi] Dr. Andrew Huberman's Podcast on “What Alcohol Does to Your Body, Brain and Health” https://hubermanlab.com/what-alcohol-does-to-your-body-brain-health/  (1:37:11 alcohol and cancer). [vii] Dr. Andrew Huberman's Podcast on “What Alcohol Does to Your Body, Brain and Health” https://hubermanlab.com/what-alcohol-does-to-your-body-brain-health/  (37:39 alcohol and cortisol). [viii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE#35 “Using Our Brain to Break Bad Habits”  https://andreasamadi.podbean.com/e/how-to-use-your-brain-to-break-bad-habits-in-2020/ [ix]John C. Norcross Changeology  https://www.simonandschuster.com/books/Changeology/John-C-Norcross/9781451657623 [x] Annie Duke, How to Decide: Better Choices, Better Life https://www.amazon.com/How-Decide-Simple-Making-Choices-ebook/dp/B07TRJB3S3  

Today's guest, Dr. John Norcross, is an internationally recognized authority on behavior change and psychotherapy. Dr. Norcross is the author of more than 400 scholarly publications, and his work has been featured in hundreds of media interviews. In this episode, Dr. Norcross provides insight on setting our New Year's resolutions: the history behind the tradition, how we keep them, and the reasons behind why we let them slip. Tune in to hear Dr. Norcross explain how the pandemic affected our resolutions, the number one resolution people make each year, the statistics on how many succeed, and the research behind how a “slip” can become a success. IN THIS EPISODE: [03:00] There is a historical and psychological tradition to resolutions. [05:00] Weight loss is at the top of the list of New Year's resolutions for Americans [08:00] The success rate for resolutions is actually higher than many people think. . [10:00] Not only Americans have this concept of a New Year's resolution. [15:00] There is no difference when people make changes at other times of the year, other than they gain a lot more support from the society due to the timing at the beginning of a year. [19:00] Create reminders for resolutions, and limit exposure to high risk situations.   KEY TAKEAWAYS: New Year's resolutions stem back to ancient and medieval times. 60% of Americans declare to make a resolution in December but come New Year's day only 35 to 40% actually do so. There are ways to successfully stick to your resolutions, like creating reminders, declaring your intentions publicly, and limiting exposure to high risk situations.   BIO: An internationally recognized authority on behavior change and psychotherapy, Dr. John C. Norcross is Distinguished Professor & Chair of Psychology at the University of Scranton, Clinical Professor of Psychiatry at SUNY Upstate Medical University, and a board-certified clinical psychologist. Author of more than 400 scholarly publications, Dr. Norcross has co-written or edited 25 books, most of them in multiple editions. These include the 5-volume APA Handbook of Clinical Psychology, Psychotherapy Relationships that Work, and Systems of Psychotherapy: A Transtheoretical Analysis, now in its 9th edition. He also published the acclaimed self-help books, Changeology and Changing for Good (with Prochaska & DiClemente). Dr. Norcross has been elected president of the American Psychological Association (APA) Society of Clinical Psychology, the APA Division of Psychotherapy, and the Society for the Exploration of Psychotherapy Integration. He has served on the Board of Directors of the National Register of Health Service Psychologists as well as on APA's governing Council of Representatives. Dr. Norcross edited the Journal of Clinical Psychology: In Session for a decade and has been on the editorial boards of a dozen journals. Dr. Norcross has also served as a clinical and research consultant to a number of organizations, including the National Institutes of Health and pharmaceutical companies. A Fellow of 10 professional associations, he has been honored with APA's Distinguished Career Contributions to Education & Training Award, the Pennsylvania Professor of the Year from the Carnegie Foundation, and election to the National Academies of Practice. His work has been featured in hundreds of media interviews, and he has appeared dozens of times on national television shows, such as the Today Show, CBS Sunday Morning, and CNN. www.changeologybook.com/ www.scranton.edu/faculty/norcross/index.shtml https://www.facebook.com/john.c.norcross

In this episode, Dr. John Norcross is back to provide insight on how the science of behavior change can help us be successful in keeping our resolutions not only in the new year but throughout the year! Dr. John Norcross is an internationally recognized authority on behavior change and psychotherapy. Dr. Norcross is the author of more than 400 scholarly publications, and his work has been featured in hundreds of media interviews. In this episode, Dr. Norcross discusses the science behind making resolutions and change, and his book ‘Changeology' which is based on 40 years of scientific research.   IN THIS EPISODE: [04:00] The book Changeology [06:00] The five steps in making change [08:00] The right thing at the right time [11:00] How to maintain change [15:00] Population-based interventions [18:00] Getting back on the horse KEY TAKEAWAYS: It takes 90 days to implement real change The book Changeology will help you not only with addictions but a variety of areas including relationship issues and organizational change. If you slip up, get back on the horse. BIO: An internationally recognized authority on behavior change and psychotherapy, Dr. John C. Norcross is Distinguished Professor & Chair of Psychology at the University of Scranton, Clinical Professor of Psychiatry at SUNY Upstate Medical University, and a board-certified clinical psychologist. Author of more than 400 scholarly publications, Dr. Norcross has co-written or edited 25 books, most of them in multiple editions. These include the 5-volume APA Handbook of Clinical Psychology, Psychotherapy Relationships that Work, and Systems of Psychotherapy: A Transtheoretical Analysis, now in its 9th edition. He also published the acclaimed self-help books, Changeology and Changing for Good (with Prochaska & DiClemente). Dr. Norcross has been elected president of the American Psychological Association (APA) Society of Clinical Psychology, the APA Division of Psychotherapy, and the Society for the Exploration of Psychotherapy Integration. He has served on the Board of Directors of the National Register of Health Service Psychologists as well as on APA's governing Council of Representatives. Dr. Norcross edited the Journal of Clinical Psychology: In Session for a decade and has been on the editorial boards of a dozen journals. Dr. Norcross has also served as a clinical and research consultant to a number of organizations, including the National Institutes of Health and pharmaceutical companies. A Fellow of 10 professional associations, he has been honored with APA's Distinguished Career Contributions to Education & Training Award, the Pennsylvania Professor of the Year from the Carnegie Foundation, and election to the National Academies of Practice. His work has been featured in hundreds of media interviews, and he has appeared dozens of times on national television shows, such as the Today Show, CBS Sunday Morning, and CNN. www.changeologybook.com/ www.scranton.edu/faculty/norcross/index.shtml https://www.facebook.com/john.c.norcross

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #102 with Aneesh Chaudhry, the CEO of SoulPhysio Lifestyle that was born largely from his own personal struggles.Watch the interview on YouTube here. As we start a new year, and Season 5 of the podcast, we will continue where we left off with Season 4, with a focus on Health and Wellness, that will take a shift to the importance of brain health, mental health and well-being. If we want to improve our results, and the brain is involved in everything that we do, and everything that we are, then we must put our attention towards understanding how we can optimize this organ—our brain.We all know that 2020 was difficult for many people, but those who struggled the most were those who already were struggling. The Centers for Disease Control found that from a survey in June 2020, adults in the United States reported “considerably elevated adverse mental health conditions associated with COVID-19”[i] and that “40.9% of over 5,000 respondents reported an adverse mental or behavioral health condition, including symptoms of anxiety disorder, trauma-related symptoms, new or increased substance use, or thoughts of suicide.”[ii]When I was introduced to Aneesh Chaudhry, through a mutual friend, you will see why I took one look at the work he is doing and knew immediately that I had to interview him in our first podcast to launch 2021, to provide some hope and direction for those who might either know someone who is struggling at this time or going through their own personal struggle.Aneesh dealt with significant Mental Illness and Addiction through his teenage years into his early twenties. He was diagnosed with conditions including depression, anxiety, bipolar, and this led him to search for answers as to why he was feeling the way he did. A Major shift occurred for Aneesh when he had his brain scanned in 2013 at Amen Clinics. He learned that the brain can heal itself, where his brain might be imbalanced, leading him to have the symptoms he was having. These answers gave him hope and direction that catapulted him into years of diligent study and lifestyle change. He got his bachelor’s degree in Psychology with a concentration of Behavioral Neuroscience. Aneesh also has a list of certifications in the area of health and wellness, including a Brain Health Coach Certification through Amen Clinics, making him a true expert in the field of Mental Health, Wellbeing and Neuroscience.Welcome Aneesh, thank you so much for agreeing to come on the podcast to share your incredible story that really does defy the odds, showing the dedication you have in this area.Q1: Aneesh, when we first spoke, on New Year’s Eve of all days, it really hit me that you understood this topic at the brain level, and this means that you have a grasp of something that we were never taught about in school, and most families that have these issues usually end up sweeping problems like addiction, mental illness or depression, under a rug, never to be discussed or addressed out loud, which doesn’t solve the problem.  I shared with you that when I first encountered someone with a serious addiction, I was at a loss of what to do. Now this was going back 20 years ago, when I didn’t find out all my answers to whatever I wanted to solve through Google (that had just gone live a few years before this). I spent hours at the library reading books, trying to understand alcoholism, and why one person can have one drink and not be bothered with a second, while another person just can’t do this. It baffled me that something so important was never taught to us in school. Can you share just how deep your addiction to marijuana and alcohol was, how you think it began, and how were you able to defy the odds and make it to the other side to recovery?Q2:  For people listening, this can be a challenging time of year, (with the Pandemic aside which we all know amplified this issue) whether they are struggling with an addiction themselves, or living with someone else whose struggling which is just as stressful. This time of year can be the perfect time to make some personal changes. I’ve covered how to use your brain to break bad habits on EPISODE #35,[iii] covered Self-Regulation and Behavior Change for Leaders with David R. Hawkin’s “Power vs Force”  on EPISODE #70[iv] and we did speak with the hosts of the BrainTools Podcast Samuel Holston and Kirin Goy for EPISODE #97[v] on “The Neuroscience Behind our Habits, and Addictions” but can we go a bit deeper into first of all understanding what’s happening at the brain level and what exactly is involved in stopping the addictive behavior from the point of view of someone who has been there, come to the other side, and now wants to help others do the same? I want to go to the level of understanding what triggers the brain to engage in something we know is bad for us, and how do we break these triggers?Q3: Aneesh, now that you have this understanding, I love how you want to make an impact on other people’s lives and educate our youth on this topic. Since you are certified with Dr. Amen as one of his brain coaches, I think it’s important to note something that I heard him say. If you are a parent, and you know that addiction runs in your family, Dr. Amen[vi] talks about the importance of having a discussion with your kids when they are old enough to understand, by saying something like, “Since addiction runs in the family, I want you to be prepared that you might like alcohol more than other people” or something along those lines. I know that Health and Wellness and this topic finally making its way into our schools, which I think is great progress, since it wasn’t there at all when I was growing up and having these conversations with our children can reverse the cycle of this disease.  Can you share why you were drawn to working with children, your vision with your Foundation for Youth[vii] and the work you are doing in our schools to beat the addiction cycle? Q4: Since this is the Neuroscience Meets Social and Emotional Learning Podcast, I like to bring in the 6 SEL competencies, and when we spoke, one them, self-awareness came up a few times in our conversation. Why is self-awareness so important here? What should we all know about ourselves, and others, and why is a daily routine so important?Q5: Can you explain what Ayurvedic Medicine is, how it helped you and how does it help to balance the body?Q6: Since 2 of my favorite actors of all time (Robin Williams[viii] and Phillip Seymour Hoffman[ix] both relapsed after decades of sobriety, I’ve got to ask you about this. How do you look at relapse, and does using your drug of choice ever cross your mind? What do you do to prevent this from happening?Thank you so much for your time, for all you are doing for the world to give people hope in these challenging times. If people want to learn more about you, they can go tohttps://soulphysiolifestyle.com/Twitter @soulphysio https://twitter.com/soulphysioInstagram @soulphysiolifestyle  https://www.instagram.com/soulphysiolifestyle/?hl=enAneesh Choudhry on LinkedIn https://www.linkedin.com/in/aneesh-chaudhry-986186145/https://soulphysiolifestyle.networkforgood.com/projects/103477-main-giving-page Learn more about how to give to your youth foundation where you will support young people through the prevention of these challenges.I also want to list some resources for people for might be looking for some answers with addiction.RESOURCES:https://www.bannerhealth.com/services/behavioral-health/conditions/chemical-substance-abusehttps://www.aa.org/Changeology: 5 Steps to Realizing Your Goals and Resolutions by John Norcross (Dec.25, 2012) http://www.changeologybook.com/David R. Hawkins, M.D. Ph.D. Power vs Force: The Hidden Determinants of Human Behavior. https://www.amazon.com/Power-Force-David-Hawkins-M-D/dp/1401945074Understanding the Neuroscience of Addiction: What it Means for Prevention and Treatment April 25, 2018 by https://www.drugabuse.gov/news-events/news-releases/2018/04/understanding-the-neuroscience-of-addiction-what-it-means-for-prevention-and-treatmentNeuroscience of Addiction Abstract https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.2018.17101174Understanding Addiction: New Insights into the Causes of Addiction https://www.helpguide.org/harvard/how-addiction-hijacks-the-brain.htmHow to Balance Your Limbic System by Daniel Amen Dec. 27, 2016 https://www.amenclinics.com/blog/limbic-system-caring-brains-limbic-system/Neuroscience Meets SEL Podcast EPISODE #80 with Samantha Wettje on “Mitigating the Negative Effects of ACES” https://www.achieveit360.com/harvards-samantha-wettje-on-mitigating-the-negative-effects-of-aces-with-her-16-strong-project/www.16stong.comRick Hanson The Neuroscience of Happiness https://www.rickhanson.net/ and his book Hardwiring Happiness https://www.amazon.com/dp/B00CCPIIZK/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Ayurvedic: The 6 Stages of Disease https://essentialayurveda.com/ayurvedic-6-stages-of-disease/The 3 Doshas: Their Elements and Attributes https://www.ayurveda.com/resources/articles/doshas-their-elements-and-attributesREFERENCES:[i] Is the Country Experiencing a Mental Health Pandemic? Oct 13, 2020 by Ronald W. Pies, M.D. Psychiatric Times. https://www.psychiatrictimes.com/view/are-we-really-witnessing-mental-health-pandemic[ii] Mental Health Symptoms During COVID (Source CDC.gov) https://cdn.sanity.io/images/0vv8moc6/psychtimes/07d1f6853560f1cb04ddc689734c02ef87ab2d67-996x565.jpg?auto=format[iii] Neuroscience Meets SEL Podcast Episode #35 Solo Lesson with Andrea Samadi “How to Use Your Brian to Break Bad Habits” https://www.achieveit360.com/how-to-use-your-brain-to-break-bad-habits-in-2020/[iv] Neuroscience Meets SEL Podcast Episode #70 on “Self-Regulation and Behavior Change for Leaders with David R. Hawkin’s “Power vs Force”  https://www.achieveit360.com/self-regulation-and-behavior-change-for-leaders-with-david-r-hawkins-power-vs-force/[v] Neuroscience Meets SEL Podcast EPISODE #97 with Kirin Goy and Samuel Holston on “The Neuroscience Behind our Habits, Addictions, Love/Fears” https://www.achieveit360.com/kirun-goy-and-samuel-holston-from-the-brain-tools-podcast-on-the-neuroscience-behind-our-habits-addictions-love-fears/[vi] Alcoholic Parents: What it Does to a Child’s Brain by Dr. Amen and Tana Amen on the Brain Warrior’s Way Podcast https://www.amenclinics.com/blog/alcoholic-parents-what-does-it-do-to-a-childs-brain/[vii] The SoulPhysio Foundation https://soulphysiolifestyle.com/foundation-overview[viii] Robin Williams’ Long Struggle with Addiction https://www.hollywoodreporter.com/news/robin-williams-death-his-cocaine-724802[ix] Phillip Seymour-Hoffman’s Partner Opens Up About His Tragic Drug Addiction https://www.today.com/popculture/philip-seymour-hoffman-s-partner-opens-about-his-tragic-overdose-t120028

Dr. John Norcross is Distinguished Professor of Psychology at the University of Scranton and author of the acclaimed self-help book Changeology. He has authored over 400 publications and written many books on the field of psychotherapy, including the APA Handbook of Clinical Psychology and the Systems of Psychotherapy which currently in its 9th edition. Dr. Norcross has received many awards, including Pennsylvania Professor of the Year from the Carnegie Foundation, the Distinguished Contributions to Education & Training Award from APA, Fellow status in multiple associations, and election to National Academies of Practice. Individual Therapy refers to psychotherapy with an individual client. Often, a person enters individual therapy with the goal of reducing psychiatric symptoms and improving functioning. Additionally, they may also want to address situational stressors, family relations, life span issues or substance use disorders. It is important to keep in mind that engaging in individual therapy may bring to the surface painful emotions, traumatic memories, and latent parts of oneself. However, with a skilled and attuned therapist, individual therapy has the potential to help overcome obstacles to wellbeing, increase positive feelings, learn new skills for coping with difficult situations, improve decision making, and help reach goals of symptom reduction and improved functioning. Interestingly, some individuals go to therapy simply for continued self-growth, even after their acute symptoms have subsided. Dr. John Norcross on Twitter: @JohnCNorcross Disclaimer: The information shared in this podcast is not a substitute for getting help from a mental health professional.

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #70 Applying Self-Regulation to Move to Higher Levels of Consciousness and Results with David R. Hawkins’ Power vs Force book to analyze the hidden determinants of human behavior. My name is Andrea Samadi, and if you are new here, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field with specific strategies or ideas that you can implement immediately, to take your results to the next level.   Today we are going to take a closer look at Human Behavior. The past 4 episodes have touched on identifying paradigms or habits that we want to change, with some ideas on how to change them with episode #67 with a Deep Dive into the Most Important Lessons I Learned from Bob Proctor’s Seminars[i] and episode #68 The Neuroscience of Personal Change, with a Deep Dive into Dr. Stephen Covey’s 7 Habits of Highly Effective People[ii]. I have received the most feedback about these 2 episodes, out of all the episodes we’ve done in the past year, so thank you for everyone who listened sent me messages about what you learned from the awareness and application of these 2 episodes. When writing these lessons, they often take many different turns and directions and you never know how they will turn out. I’m so glad to hear they have been helpful.  I know that we can still go a bit deeper into looking at human behavior, with some serious introspection, that will improve our self-awareness, as we take serious inventory of what’s working in our life, and what’s not working. When I first heard the term “paradigm” when I worked with Bob Proctor in the late 1990s, it took me a few years to understand what he was talking about. Then it took me many more years to figure out what paradigms weren’t serving me. Then, after writing them down, and staring at them, it took me a few more years to decide I was going to change a couple of them at a time. We all have paradigms that are working for us—so we will want to keep those and be aware of the ones that are preventing us from reaching those higher levels of achievement.If you want to identify your paradigms (positive and negative ones): take out a piece of paper and write out all of the behaviors that you do habitually. You will be able to identify your habits that are working for you (they’ll be the ones helping you to produce better results in your life) and the ones that are not working for you (the ones that hold you back). Circle the habits that are NOT working for you and pick one or two that you want to change. I suggest reviewing episode #35 How to Use Your Brain to Break Bad Habits[iii] as I go into detail here on how to substitute bad habits for more productive ones, with brain science in mind. For the next 90 days, you focus on changing just one habit, and this will take discipline. It will take the ability for you to give yourself a command and follow it.  For example: I am going to switch this habit for a new one—like maybe you want to stop drinking coffee, so you substitute coffee for hot lemon water in the morning instead. If you really want to stop the old habit, you will be ready to make this switch. I want to give a shout out here to Mandy Krueckeberg, a social worker who follows this podcast. I recently saw her post on her FB that she was on day 1 of cutting out coffee in her diet, and she did it by replacing the habit she wanted to change (coffee) with something that made her feel better (by drinking cinnamon tea). When I was writing this episode, she was on day 3 of this habit change and the longer she keeps this up, the more likely it will be that this habit change will be a success as her brain will lock into the new neural pathway she’s creating. She applied discipline to achieve the results she was looking for.  Awesome work Mandy! There are also tools that you can use to log the days that you are successful with your habit change. I use the 100 days to habit worksheet[iv] to cross off my successful days, and notice when I go off track, so that I can get myself back on track. But what happens if you really want to change a behavior, and you try, and just can’t? If you have put all of your effort into change, and are still struggling, I suggest reading John Norcross’s book Changeology: 5 Steps to Realizing Your Goals and Resolutions[v] because millions of people around the world have met with success through his plan. If you are still not having success with changing a behavior, and just can’t stop the habit for 2 weeks on your own (after 2 weeks you should lose interest in the habit) then we are crossing into the field of addiction, where I’m not an expert, but there are entire podcasts based on this topic that you can tune into. Since human behavior is predictable, and addiction is not difficult to miss, it’s just difficult to acknowledge and take the steps to change.  This current Corona Virus time will magnify something like this as there is nowhere to hide while we are all on quarantine. People with addiction can be extremely high functioning like we have seen with celebrities who have to go through their challenges in the public eye. It is very clear that the first lesson here is that we can’t change other people’s behaviors since all of our brains are wired differently. We can only change our own habits, but we can gain understanding and awareness that can help point others and ourselves towards finding our own way.But how do we know if we have an addiction and need more specialized help? This will be apparent if you cannot stop the habit that you want to stop on your own and the habit is preventing you from reaching your highest levels of achievement. If there is something you are doing that is giving you poor results and you keep doing it anyway, you will know what it is. There will be no question in your mind, but the key will be when you decide to do something about it.On July 4th, I was fortunate to be near my favorite mountain in the Phoenix area and hiking this mountain is always at the top of my agenda. When I was starting out, it was still dark, around 4am, and I noticed a large group of men in a circle, prepping for their hike. I couldn’t really see anything except for their silhouettes against the rocks, but I could tell these guys all looked like they were in shape, and I was guessing they were a sports team, meeting for some sort of training, the way they were interacting. They said some sort of prayer or something before they started, and then they all took off like a rocket. For this hike, the starting stretch is the most difficult. These guys left me in the dust, and I asked 2 guys near me “Are you all a part of sports team?” and they replied, “kind of, we are all recently out of a rehab program.” This made sense to me now, as this mountain will open your eyes to how you are showing up in life. If you aren’t sleeping well, you will fade at the beginning. If you haven’t been treating your body well, it will be a rough hike. After the first few hills, you see it all the time, the ones who are being good to their bodies will keep their pace, and the rest will fall behind. On my way down, I passed the guys who I spoke with at the start—they started out strong, and now they looked like they were about to die. I asked “hey, what happened?” I had already seen the rest of their team celebrating at the top and these guys were nowhere near the finish line. They both looked at me, then looked down to the ground  and said “well, smoking a pack and a half of cigarettes a day is going to need to stop.” The mountain never lies. Either do the stairs when the elevator is broken. We all know the bad habits that interfere with our daily life, just like these 2 guys knew that it was smoking that prevented them from staying with the rest of their team. Self-awareness is the key, but sometimes it takes something like this to kick us into a higher gear to do something about this awareness.Another helpful tool is David R. Hawkins’s book Power vs Force: The Hidden Determinants of Human Behavior.[vi] This book taught me more about human behavior and why people do what they do, than anything I had ever heard before, that it wasn’t surprising that Dr. Wayne Dyer said this book was “perhaps the most important and significant book (he had ever) read.”This book has helped many people with addiction to get to the root cause of it. If you ask any addict about their behavior, and they are at the point where they are not hiding it anymore, they will talk about the shame and guilt they feel about it. They want to break the cycle. So, this is their work, to heal their past, and move upwards on the map of consciousness. I’ve provided this map in the show notes that David Hawkins created to show that different emotions we have are like radio stations or frequencies and when we are tuned into a certain emotion, or level, we are thinking thoughts at this level, and operating from this level. Any emotion at the level of 200 and above (Courage, Willingness, Acceptance) are constructive expressions of power, showing us that true power comes from within, while the lower frequencies, anything under 200, he explains are destructive for the individual and society. Think about people in a position of leadership. True leaders know they cannot apply force to get their team to do the things they want them to do. True leaders inspire loyalty, not fear, using the higher levels of the map of consciousness.It’s interesting to look at where anger sits on this chart since we might think that anger is a destructive emotion, but it’s quite a way up from guilt or shame. If you are in a place of leadership, you can use this map to predict human behavior and this can be very helpful. You can use these ideas to walk into a room and assess where the people you are leading are operating from, without being judgmental. If someone is angry about something, there’s no need for you to react to this person and get upset about their anger, you just need to find a way to encourage them to move them up the scale perhaps by talking to them, and looking for a solution to what they might be angry about. This map can really help you to become more self-aware, have more belief in yourself and your own abilities, to help you to understand others and you will want to inspire people with your example, which is to by using power, never force.Take a look at where you sit on this map and strive for higher levels of consciousness with self-regulation techniques.Neuroscientist, Stefanie Faye, from episode #39 Using Neuroscience to Improve our Mindset, Self-Regulation and Awareness[vii] just recorded a podcast called Mindset, Micro Movements and Super Regulators[viii] where she talks about how we can become better at self-regulating to move up this map of consciousness intentionally. Regulation, Stefanie explains is “everything that we do to feel better” and this is relative to each person. She explains that “there are two types of self-regulation: conditional self-regulation (bottom up) where we use television or our phones or something from the outside to regulate, or top down, unconditional, where we use our mind and body to access a sense of inner well-being like through meditation, focused awareness or visualization.We can also co-regulate with our connection to others—conditional, which would happen when we are physically present, or unconditional, by using visualization where we can draw people up in our mind for a regulating effect. We are not born with this ability, so we must learn how to do this.Some people, she calls super regulators, have become really good at this skill and can help others to climb up the scale to “self-regulate, co-regulate and access a higher awareness of their own possibility for well-being, growth and evolution.”  People in leadership roles should develop the skill of a super regulator as they can model the way for other people to improve this use of their Prefrontal Cortex (thinking, decision-making part of their brain) but they will need to be aware of what they are doing. Since humans are the only species who have this ability, we must model for others to keep building a better brain and life and help others to reach up the scale of human consciousness. Stefanie does have a Masterclass on developing the skills to be a Super Regulator[ix] where you can learn specific strategies to gain a sense of power with your well-being by using biological signals in your body to help you to solve problems you might be facing.A fascinating part of her podcast, she talks about habit breaking, to improve our results and takes it a step deeper when you add in her knowledge of the brain to this practice. Think back to where I had you write out all of your habits on a piece of paper and circle the negative habits you want to break. Now, go back to the habits you want to break and write out the micro movement that you take BEFORE doing the habit. For someone who wants to break the habit of drinking coffee, the micromovement would be grabbing the hot cup of coffee and smelling the coffee beans before you take a sip. Take a minute to identify the micromovements involved in each of the habits you want to change. There is muscle memory involved here, so to break the habit, we will need to be aware of and break the micromovement by doing something different. Instead of reaching for whatever it is that you reach for to feel better, break it up and go for a walk instead. Take a brain pause, think, slow things down and be intentional about the new habit that you want to create. The more we can slow things down, the better we will become at breaking our habit loops.We’ll meet with success when we are able to practice giving the brain what it wants. Our brains seek novelty, and this new level of awareness will propel us forward and up the scale of consciousness where our results will be heightened. When looking for solutions to feel better, Stefanie Faye suggests to “find the answers from within your own body” with this new sense of awareness. Learn to tune into yourself, build up your self-awareness, and practice listening to what you might be thinking or feeling to break the habit loop of mindlessly staring at your phone, or whatever strategy of escape you are using. With practice, we can all take the steps to connect with ourselves mindfully, take a pause, and rise up the levels of David Hawkin’s Map of Consciousness where our results will soar.Just a quick review:To identify your habits or paradigms, whether positive, or negative, take out a piece of paper and write out all of the things you do habitually.Circle the habits that hold you back from accomplishing your goals.Write out the micro-movement that you take before you do this habit.Pause the next time you want to repeat the bad habit.To change this habit, you will want to replace the bad habit with something new, something positive, that doesn’t hold you back from the results you want to attain.Watch yourself rise up David Hawkin’s map of consciousness when you are able to practice self-regulation.If you want to help others to regulate, you can learn more about begin a super regulator from Stefanie Faye’s Masterclass.Practice being “kind and forgiving to everything and everyone, including yourself, at all times, without exception” and strive for the power emotions that are at 200 and above (Courage) vs the destructive emotions (below 200). (Power vs Force)I hope you have enjoyed this episode and that these episodes are helping you to think differently about yourself (the social and emotional side of you) with your brain in mind (the cognitive side). Once you have these new insights and have opened up your awareness, you'll want to take action on the ideas that come to your mind. It's the action, integrating these ideas into your behavior, that will change the results in your life. REFERENCES:[i] EPISODE #67 of the Neuroscience Meets SEL Podcast “Expanding Your Awareness with a Deep Dive into Bob Proctor’s Most Powerful Seminars” https://www.achieveit360.com/expanding-your-awareness-with-a-deep-dive-into-bob-proctors-most-powerful-seminars/ [ii] EPISODE #68 The Neuroscience of Personal Change with a Deep Dive in Dr. Stephen Covey’s 7 Habits of Highly Effective People https://www.achieveit360.com/the-neuroscience-of-personal-change/ [iii] EPISODE #35 How to Use Your Brain to Break Bad Habits https://www.achieveit360.com/how-to-use-your-brain-to-break-bad-habits-in-2020/ [iv] 100 Days to Habit Worksheet https://www.bsuperb.com/wp-content/uploads/2017/07/100_days_habit-1.jpg [v] John C Norcross Changeology http://www.changeologybook.com/ [vi] David R. Hawkins, M.D. Ph.D. Power vs Force: The Hidden Determinants of Human Behavior. https://www.amazon.com/Power-Force-David-Hawkins-M-D/dp/1401945074 [vii] EPISODE #39 Stefanie Faye on “Using Neuroscience to Improve Our Mindset, Self-Regulation and Self-Awareness” https://www.achieveit360.com/neuroscience-researcher-stefanie-faye-on-using-neuroscience-to-improve-our-mindset-self-regulation-and-self-awareness/ [viii] Mindset, Micro Movements and Super Regulators Stefanie Faye on the Girl on Fire Podcast http://stefaniefayefrank.com/articles/mindset-micro-movements-and-super-regulators-my-interview-with-girl-on-fire-host-kirsten-franklin/ [ix] Super Regulator Masterclass http://stefaniefayefrank.com/master-class/ 

This is EPISODE #35, focusing on understanding how the brain works to break those bad habits that zap your energy so you can have a highly productive 2020. Welcome to the “Neuroscience Meets Social and Emotional Learning” podcast, my name is Andrea Samadi, I’m a former educator who has been fascinated with understanding the science behind high performance strategies in schools, sports and the workplace for the past 20 years.As we are well into our New Year, and new decade, I am sure you have been thinking about ways that you want to improve this year over the last. Have you thought about what specific actions you’ll take? Have you thought about the activities that you’ll start, stop, and continue? This is a good place to start as we are evaluating what worked for us last year, and keep doing more of what’s working, with an awareness of what didn’t work. Once we know what we want to change, then we will look at how the brain forms habits, so we can break them.WHAT YOU WILL START THIS YEAR: Think about positive behaviors that you would like to implement in your life. Do you want to be more self-aware? More proactive? More forgiving? Do you want to take more action, or more doing vs thinking and planning? Look at the START/STOP/CONTINUE graphic in the show notes and think about what actions you want to begin this year.WHAT YOU WILL STOP: Do you have some habits that you need to let go of? You know what they are, the ones that zap your energy, with an impact on your productivity. If you have some habits that are draining you, you’ll be well aware of what they are. Write them down. There’s never a better time than now to become aware of what needs to go this year.WHAT YOU WILL CONTINUE: Think about the things in your life that gave you energy, joy, and happiness. You will probably want to keep those things on your list for 2020. Whatever brought you focus and inspiration, should stay this year.How Exactly Do We Break Bad Habits?This article was originally published on Achieveit360.com blog.We Must Understand How the Brain Learns to Forms Habits, in Order to Break Them.I learned the idea of "neurons that fire together, wire together" from Mark Robert Waldman, (from EPISODE 30)[i] the world's leading expert on communication, learning and the brain. If you think about it, it’s kind of obvious—where your attention goes, your energy flows. Never underestimate your own power and be mindful of where you place your attention, especially when you want to improve your focus. This year be intentional about where you are placing your attention. When "neurons are out of sync, they fail to link"[ii] so when you are not working on or thinking about something that you want, maybe because your attention is being taken away by something else, the neurons will not link, the neural pathways will not be formed, and eventually the neurons for what you want will prune away, since you have not applied the correct focus with your attention. This is exactly why people fail to achieve what they want. They have not properly applied their attention. So how can we safeguard ourselves from this happening in 2020?  Let’s dive deeper into our brain to see what’s happening.  We have around 100 billion brain nerve cells called neurons that connect the brain to the body. "If you took 100 billion sheets of paper and stacked them on top of each other, it would be 5,000 miles high. That's the distance from Los Angeles to London!" (Dr. Joe Dispenza, TED TALK, Feb 8, 2013). This puts the vastness of your brain into perspective.Each neuron has one axon with many tails (terminals).  When you are learning, the axon terminals send electrochemical messages to other neurons across tiny spaces called synapses.Learning creates a synaptic connection when you are thinking, feeling, or actually doing something new. New neural pathways are formed. This is how you create a new habit.Breaking a habit is just the opposite; by avoiding certain thoughts, feelings or actions, your impulses or neural connections become weaker and weaker. Just as knowledge and skills are constructed in our brain with focus, they also diminish without the focused attention. As we learn, our dendrites actually grow as they make new synaptic connections. Learning something new happens when we forge these new connections."Neurons that fire together, wire together" and "neurons that are out of sync, fail to link." It is easy to see now that "we are what we think about" or "we create our reality" as we do reinforce our neural pathways with attention to the habits or goals that we want. We even reinforce what we don’t want when we are thinking " I don't want that piece of pie" or " I don't want this project to fail" or “I don’t want to lose that game” and so on. The neural pathways for “I don’t want this or that” are being formed! See how tricky this can be. Our brain only knows what we tell it, so we must be very careful with our thoughts, feelings, and actions, as they will cause our conditions, and circumstances.Are You Ready to Break Some Bad Habits?Now that we can clearly see how the brain works, we must now apply this to our daily lives if we expect change. This is the hard part. Change is difficult, uncomfortable, and hard work. Most people won’t do this, but if you are ready to take your results to the next level, stay with me here. Anyone can break out of old habits and personalize this new knowledge for new results. Once we are aware of what we want to change, then we must take the action steps needed for this change to take place. To mentally prepare for a whole new way of thinking, being and taking action, I highly recommend reading John C. Norcross’ book Changeology: 5 Steps to Realizing Your Goals and Resolutions.[iii] This book will prepare you to accomplish something that you have never done before. You can find a PDF overview[iv] of the book to get an idea of the 5 steps he takes you through in pursuit of what change you want to tackle.Here Are 5 Ideas for Breaking Habits that No Longer Serve You1. Replace the bad habit with a good habit and begin to strengthen the new neural pathway. If you want to give up coffee in the morning, replace it with hot lemon water. With time, the neural pathway of the old habit of drinking coffee will prune away with the new habit of drinking hot lemon tea. Write out any bad habits that depletes your energy, and beside the habit, write out something more positive that you will replace the habit with.Put This into Action:Here’s an example: Every year, at the start of the year, sometimes over the summer, I do a no sugar, no alcohol challenge, for at least for 30 days. This year, to launch the new decade, I am doing the challenge for 90 days. If you have never done this, it really is a powerful activity. When you cut out toxins, or foods that are known to be bad for our bodies and brain, something amazing happens. After the first 2 weeks, the cravings go away, and you won’t miss the food you used to enjoy. It will actually taste bad if you sneak a taste because your brain and body has become used to the clean, healthy foods, making the bad foods feel poisonous, which helps to continue with the new habit.You will gain some new awareness about yourself with this challenge. When I cut out drinking wine with my dinner, I replaced wine with carbonated water, (following the tip of replacing the bad habit with a more healthy one) but I drink the water in a wine glass. I realized that it’s not the wine I miss, it’s actually the glass! I would love to hear about any new awareness’s you have had if you have eliminated toxic foods from your diet to help others to perhaps give it a shot.2. Try brain-training. Over time and repetition, you can change old habits, and beliefs with guided meditations or affirmations. I use John Assaraf's programs at www.myneurogym.com and Dr. Daniel Siegel’s (EPISODE 28) Wheel of Awareness. [v]There are many different meditation or relaxation apps you can download and use on your phone. The key is to use something. Visit our episode #25 where Mick Neustadt discusses how meditation and mindfulness changes your life.[vi]Put This into ActionIf you want to change your brain, old patterns, habits or beliefs that operate within your subconscious mind, brain training is an excellent first step, but it’s not a quick fix. Results with brain training will come with time, effort, practice, persistence and daily application. One day, you will be able to articulate the affects, but it doesn’t happen overnight. Brain training definitely has helped me to relax about certain things, bringing me more peace and has been well worth the effort. If you are pressed for time, you don’t need to spend a long time doing this. Just a few minutes a day will allow you to calm your brain to improve your results and give you a sense of peace. You can search for mindfulness apps[vii], or play music that relaxes you.3. Create a daily habit tracking sheet to keep track of your daily habits. If you recall from Kent Healy’s episode 33[viii] that we all have the same amount of time, and that the most successful people in the world manage their time really well.Put This into ActionTo better manage your time and activities block off your activities that are non-negotiable on your calendar, and then you can add in negotiable activities around what you must do. Be clear about what could possibly take you away from the activities you have blocked off so that you don’t just cancel the important parts of your day when you are called to do something else. Protect your time, as it is your greatest asset. With the proper use of your time, you will see your results will soar. Click here if you would like to access the tracker that I use.4. Replace negative thinking with positive thinking. In order to break negative thought patterns, or ruminating, use something in your head to break this destructive pattern. Put This into ActionAn effective strategy used in cognitive behavioral therapy[ix] is to say the word “SWITCH” in your head as you focus on switching the negative emotion that you feel to something more positive. We all have automatic negative thoughts that come into our head at times, but we must have a strategy to stop them from ruminating or continuing in a loop, since we know that switching off these negative thoughts is an important step towards moving us towards our goals. I’ve always used the strategy of saying “STOP” when this happens and changing the thought pattern in my head to something more productive.5. Find an accountability partner who you can count on to keep you on track with your goals. Entrepreneur, investor, author and public speaker Gary Vaynerchuk did this when he wanted to lose weight. His trainer followed him around every minute of the day to keep him on track. You should be able to change your habits without having to go this extreme, but if you are still struggling, there are many ways to reach out to others and ask for help.I hope you have found these tips helpful and would love to hear from you if you do implement any of these ideas. I’m excited about the next few guests to launch the New Year with ideas, research and strategies that are being implemented around the world to improve performance in schools, sports and the workplace. Stay tuned! Happy New Year!REFERENCES:[i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 30 with Mark Robert Waldman https://podcasts.apple.com/us/podcast/neuroscience-researcher-mark-robert-waldman-on-12-brain/id1469683141?i=1000458597396 [ii] Dr. Joe Dispenza and Lewis Howes “Where Your Attention Goes, Your Energy Goes.” (YouTube Published July 25, 2019) https://www.youtube.com/watch?v=Om435J7u1T8 [iii] John C Norcross Changeology https://www.amazon.com/Changeology-Steps-Realizing-Goals-Resolutions-ebook/dp/B006VJMYQC [iv] PDF Overview of the book Changeology http://www.isihome.ir/freearticle/ISIHome.ir-21161.pdf [v] https://podcasts.apple.com/us/podcast/clinical-professor-psychiatry-at-ucla-school-medicine/id1469683141?i=1000456048761 [vi] https://podcasts.apple.com/us/podcast/mindfulness-meditation-expert-mick-neustadt-on-how/id1469683141?i=1000453919865 [vii] https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#the-mindfulness-app[viii] https://podcasts.apple.com/us/podcast/author-kent-healy-on-managing-time-our-greatest-asset/id1469683141?i=1000461240028 [ix] What is Cognitive Behavioral Therapy with Therapist Kati Morton YouTube uploaded Sept. 23, 2013 https://www.youtube.com/watch?v=g7B3n9jobus

Dr. John Norcross is an internationally recognized expert on behavior change. He is Distinguished Professor of Psychology at the University of Scranton and a board-certified psychologist. He is the author of the acclaimed self-help book, Changeology: 5 Steps to Realizing Your Goals and Resolutions, has authored over 400 publications and has co-written and edited 22 books, principally in the areas of psychotherapy, clinical psychology, professional training, and self-change. In this episode, he and Eric discuss what the science of behavior change tells us when it comes to the do’s and don’t’s of creating new behaviors and putting an end to problematic ones. This episode is full of practical wisdom and is a must-listen for anyone looking to create meaningful, lasting change in their lives. Need help with completing your goals in 2019? The One You Feed Transformation Program can help you accomplish your goals this year.But wait – there’s more! The episode is not quite over!! We continue the conversation and you can access this exclusive content right in your podcast player feed. Head over to our Patreon page and pledge to donate just $10 a month. It’s that simple and we’ll give you good stuff as a thank you!In This Interview, Dr. John Norcross and I discuss Behavior Change and…His book, Changeology: 5 Steps to Realizing Your Goals and ResolutionsOne of the colossal mistakes people make when trying to change their behaviorMotivation & willpower versus learnable skillsHarnessing the power of the science of behavior change as well as the 5 stages of behavior changeThe power of doing the right things at the right timePreparing to follow a behavior change programThe 90-day commitment for lasting behavior changeChronic Contemplation as well as what to do when you slip upThe findings from the New Years Resolutions StudyEnergy sourcesThe importance of a “change team” or a “support team”The common “countering” methods using “healthy opposites”How to apply the “healthy opposites” approach to emotional eatingThe truth: what is measured, improvesDealing with urges as well as cravingsDr. John Norcross Links:changeologybook.orgTwitterFacebookBlinkist: Do you have an ever-growing list of books to read? Blinkist can help! With thousands of non-fiction books distilled down to their most salient points that you can consume in 15 minutes or less (audio available too!) go to www.blinkist.com/wolf for a 7-day free trial and then save 25% off your new subscription if you decide to sign up!Nimble: Get great electronics you can feel really good about. Nimble makes premium, everyday tech products (like portable chargers, wireless chargers, protective phone cases and more). They use only sustainable materials, work with ethical factories, and ship in 100% plastic-free packaging. They’ll recycle your old electronics, too. To get 25% off your first Nimble order, go to www.gonimble.com/wolf and enter promo code WOLFPhlur: Get a luxurious scent made with transparent, clean ingredients. Eric created his own sampler set that you can try! Get this curated sampler set or create your own. Get 20% off your Phlur sampler set at Phlur.com/wolf

Dr. John Norcross is Distinguished Professor of Psychology at the University of Scranton and author of the acclaimed self-help book Changeology. He has authored over 400 publications and written many books on the field of psychotherapy, including the APA Handbook of Clinical Psychology and the Systems of Psychotherapy which currently in its 9th edition. Dr. Norcross has received many awards, including Pennsylvania Professor of the Year from the Carnegie Foundation, the Distinguished Contributions to Education & Training Award from APA, Fellow status in multiple associations, and election to National Academies of Practice. Individual Therapy refers to psychotherapy with an individual client. Often, a person enters individual therapy with the goal of reducing psychiatric symptoms and improving functioning. Additionally, they may also want to address situational stressors, family relations, life span issues or substance use disorders. It is important to keep in mind that engaging in individual therapy may bring to the surface painful emotions, traumatic memories, and latent parts of oneself. However, with a skilled and attuned therapist, individual therapy has the potential to help overcome obstacles to wellbeing, increase positive feelings, learn new skills for coping with difficult situations, improve decision making, and help reach goals of symptom reduction and improved functioning. Interestingly, some individuals go to therapy simply for continued self-growth, even after their acute symptoms have subsided. Dr. John Norcross on Twitter: @JohnCNorcross

Dr. John Norcross is Distinguished Professor of Psychology at the University of Scranton and author of the acclaimed self-help book Changeology. He has authored over 400 publications and written many books on the field of psychotherapy, including the APA Handbook of Clinical Psychology and the Systems of Psychotherapy which currently in its 9th edition. Dr. Norcross has received many awards, including Pennsylvania Professor of the Year from the Carnegie Foundation, the Distinguished Contributions to Education & Training Award from APA, Fellow status in multiple associations, and election to National Academies of Practice. Individual Therapy refers to psychotherapy with an individual client. Often, a person enters individual therapy with the goal of reducing psychiatric symptoms and improving functioning. Additionally, they may also want to address situational stressors, family relations, life span issues or substance use disorders. It is important to keep in mind that engaging in individual therapy may bring to the surface painful emotions, traumatic memories, and latent parts of oneself. However, with a skilled and attuned therapist, individual therapy has the potential to help overcome obstacles to wellbeing, increase positive feelings, learn new skills for coping with difficult situations, improve decision making, and help reach goals of symptom reduction and improved functioning. Interestingly, some individuals go to therapy simply for continued self-growth, even after their acute symptoms have subsided. Dr. John Norcross on Twitter: @JohnCNorcross

With 2019 looming, Dr. John Norcross joins us to explore the science of personal change and the most effective ways to plan, commence, and - most importantly - stick to(!) your news years resolutions. *** PATREON *** http://patreon.com/mowe *** BOOKS MENTIONED *** "Changeology: 5 Steps to Realizing Your Goals and Resolutions" by John Norcross https://amzn.to/2VhmA9m "Self-Help That Works" by John Norcross https://amzn.to/2GOVe79 *** SOCIAL MEDIA *** Facebook: http://facebook.com/mowepod Twitter: http://twitter.com/mowepod *** CREDITS *** Theme Music: Falling Down by Ryan Little http://youtube.com/user/TheR4C2010 Podcast Image: Marco Verch https://flic.kr/p/21zG3qJ DISCLAIMER: My Own Worst Enemy is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk and affiliated sites.

Donna McGeorge, author of The 25 Minute Meeting, is our guest today – talking about productivity! A report by Harvard Business Review found that 70 per cent of meetings were unproductive and inefficient. Sound familiar? It certainly does to us. On My Desk Donna recommended Glue by Tracy Ezard Nic suggested the MyPureMist inhaler James recommended a book called Changeology by Les Robinson. Links you might need Here’s where you’ll find Donna McGeorge and can buy her book. Brand Newsroom is a marketing podcast for anyone who has a say in how companies are communicating — covering marketing, content marketing, public relations, media, branding and advertising. www.brandnewsroom.net  

During the first segment, our hosts completed their exploration of the Laws of Being or being in one form or another. In the second segment, they explored “Changeology” and “Choices.” The Absolute Word, "Guidance," was from January 14, 2017. You can find it at paulhasselbeck.com. There is lots of other useful information at bit.ly/metaromp. 

We discuss what makes or breaks a New Years Resolution, and what you can do to better succeed at your goals.For more reading on the topic, check out Dr. John Norcross' book Changeology.Music Credits: Gramatik.

About half of Americans make New Year resolutions –  often to improve their health – but most are unsuccessful in sticking to them. Dr. Will Courtenay's guests will be Professor John Norcross, author of “Changeology: 5 Steps to Realizing Your Goals and Resolutions,” and Jill West, a Registered Dietitian Nutritionist and Certified Health Coach. Join us to discuss effective, proven strategies for success with your New Year resolutions. With Dr. Lenoir and Rona Renner, RN. The post New Year Resolutions appeared first on KPFA.

Productivity Book Group [ http://productivitybookgroup.org ] discussed Changeology: 5 Steps to Realizing Your Goals and Resolutions [ http://amzn.to/1lL2EIl ] by John C. Norcross, PhD. Enjoy the discussion! Amazon Book Description: CHANGE IS HARD. But […]