PLANNING (Implementation Intention): You will follow through 2X to 3X more likely to complete your weekly task than you normally would just by filling in the following statement.
I plan to complete the weekly task [day] at [time] in [location].
A reminder you might have to use multiple Implementation Intentions in order to follow through.
EXECUTION (strategies used): From week to week, I use a combination of many strategies. There are always some which are used more than others depending on what comes up, but I wanted to offer a link to all them at once.
My advice is to identify the I CAN'T statement you tell yourself during the most. Then find a strategy below the statement which resonates with you, and then start using it.
Enjoy!
REFLECTIONS (learnings and actions): This week I wanted to discuss what I learned about "thorns." What are thorns?
I read this from Medium and it was written by Benjamin Hardy. Below is an excerpt from his post:
In the book The Untethered Soul, Michael Singer provides the example of a man with a thorn in his arm. When anything touches the thorn, this man feels excruciating pain. Consequently, the man re-organizes every aspect of his life to protect the embedded thorn from being touched.
Most of us live our lives in a similar fashion. Our thorns are emotional. Thus, most people build their entire lives around the parts of themselves they are unwilling to face. It is only accepting that your problems are emotional that you can begin the process of moving beyond your emotions. Psychologist call this process and skill emotional regulation. Put simply it is living healthy with your emotions - good or bad.
Now what is root of uncomfortable feelings? I have learned it is uncertainty. Uncertainty of the future. Uncertainty of the outcomes. This lack of clarity is the cause of uncomfortable feelings. Which in turn produce the emotions of doubt, anxiety, and fear, or what Michael Singer calls "thorns."
In previous posts, I wrote about cultivating your Soft Zone, or the ability to sit with, observe, and use uncomfortable feelings to your advantage. This corresponds to what psychologists call emotional regulation. The path to your dreams will be hazy and unclear at times. What you expected to be a straight path becomes a system of many turns. It is in these times, where doubt and uncomfortable feelings will creep in. Do not fight them, but be aware of them and know they are a natural part of taking on worthwhile endeavors. Just take a deep breath, sit with these emotions and focus on how you can get to the next step. This will allow you to assess the situation and ask better questions.
Know you are on the right path if you feel the thorns, uncomfortable feelings, produced from uncertainty. Cultivate your Soft Zone, make definite decisions, and take actions which will move you forward
Tony Robbins has said "It is in your moments of decision that your destiny is shaped." So do not let uncertainty and the negative emotions it causes cripple you, rather, use it as a means to decide which actions to take next in order to achieve your dreams!
What Went Well?
Weekly task completed and continuing to cultivating the Soft Zone.
What is something we can improve? What actions can we take next week?
Do not rush into a situation. Ask advice, do your research, and then make your decision.
What is something to avoid next week?
Doing the same thing over and over again, expecting different results.
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