Changing behaviour can seem daunting, but your brain is a powerful tool that can help facilitate these changes. By leveraging certain cognitive strategies, you can effectively alter your habits and behaviours.   If you are ready and committed to making positive changes in your behaviour keep in mind, it won’t happen overnight.  It’s a process that takes constant and consistent work and you have to expect setbacks.   When setbacks happen, be kind to yourself, embrace the learning and carry on with your goals.   Here are ten impactful ways to start using your brain to bring about the changes you desire:

1. Mindfulness Meditation

Mindfulness meditation involves paying attention to your thoughts and feelings without judgment. By practicing mindfulness, you can become more aware of negative patterns and triggers. This awareness is the first step toward making conscious changes in your behaviour. Set aside a few minutes each day to meditate and observe your thoughts calmly.  Need help starting a meditation practice?  Muse offers this list of free resources to get you started. 

2. Visualization

Visualization is a powerful technique where you mentally rehearse the desired behaviour and the steps needed to achieve it. By vividly imagining yourself succeeding, you make the behavior feel more familiar and attainable. For instance, if you aim to improve your public speaking skills, visualize yourself confidently delivering a speech.  Check out this resource from BetterUp that offers different ways of visualizing and where to begin.

3. Positive Affirmations

Positive affirmations are statements that reinforce desired behaviours and build self-confidence. Repeating affirmations like “I am capable of achieving my goals” can rewire your brain to focus on positive outcomes. I like to write affirmations on post-it notes and stick them on my bathroom mirror or the edge of my computer where I can see them and repeat them regularly. Incorporate affirmations into your daily routine to foster a positive mindset and support behavioral change.

4. Cognitive Behavioral Techniques (CBT)

Cognitive Behavioral Techniques involve identifying and challenging negative thoughts and beliefs that drive undesirable behaviors. By replacing them with positive, constructive thoughts, you can change the way you feel and act. CBT is a well-established method for addressing a wide range of behavioral and emotional issues.  Healthline offers some popular CBT techniques here.

5. Goal Setting

You’ve likely heard of SMART goals. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can guide your actions and keep you motivated. Clear goals provide direction and a sense of purpose. Break down your larger goals into smaller, manageable steps to make the process less overwhelming and more achievable.  Make sure you write down or input your goals into a notes app to make them more tangible.

6. Habit Stacking

Habit stacking is a technique where you attach new habits to existing ones. For example, if you want to start flossing daily, do it immediately after brushing your teeth, which is already an established habit. This method leverages the existing neural pathways associated with the established habit, making it easier to adopt the new behaviour.  I found this podcast episode from world renowned change expert, Mel Robbins to be helpful in understanding habits.

7. Self-Monitoring

Self-monitoring involves keeping a journal or using an app to track your behaviour. By monitoring your progress, you increase self-awareness and accountability. I find it beneficial to record achievements and setbacks for me to identify patterns and make necessary adjustments to how I approach different situations.

8. Reward System

Establishing a reward system for achieving small milestones can motivate you to continue the desired behaviour. Rewards provide positive reinforcement, making the process of change more enjoyable. Choose rewards that are meaningful to you and celebrate your progress along the way.  I often reward myself with a specialty coffee for completing my fitness milestones each week.

9. Mindset Shift

Adopting a growth mindset, the belief that you can develop your abilities through effort and learning, can make you more resilient and open to change. Embrace challenges as opportunities for growth and it’s important to view setbacks as learning experiences. This perspective can significantly impact your motivation and perseverance.  Often, great things result from the opportunities and learning that come from those setbacks.

10. Mental Contrasting

Mental contrasting involves visualizing the benefits of a new behaviour and then contrasting this with the obstacles you might face. This method can increase motivation by highlighting both the positive outcomes and the efforts required. By acknowledging the challenges, you can develop strategies to overcome them and stay committed to your goals.  You can do it!

By incorporating these strategies into your daily routine, you can harness your brain’s capabilities to make lasting behavioural changes. Whether you’re looking to adopt healthier habits, find a new direction, or enhance your overall well-being, these practices can help you achieve your goals and transform your life.  Need help with accountability in making change?  Let us know.  We can help.

Feel free to share this post with others who might benefit from these tips on leveraging their brains for positive change. Together, we can create a supportive community of individuals striving for personal growth and improvement.