Molding yourself to succeed

Molding yourself to Succeed

Sometimes you may encounter situations where you know what you shouldbe doing, but you’re having a tough time getting yourself to do it. Or perhaps you’re able to get started on a task, but you just can’t seem to maintain the momentum to see it through to the end. If such a problem continues for too long, you’re bound to start to seeing a detrimental effect on your overall confidence level. You may begin thinking you have a motivation problem, as if maybe you just don’t want to succeed badly enough.

One solution to this problem is conditioning, which comes in two primary forms: thought conditioning and behavioral conditioning. Thought conditioning focuses on controlling what you think. This is a cognitive model of success, relying on the assumption that if you think the right thoughts, you’ll take the right actions, and thereby get the results you want. Examples of thought conditioning include speaking or reading positive affirmations, visualizing a positive outcome, transformational vocabulary (choosing positive words to describe your situation as opposed to negative words, as in, “I’m having a fantastic day”), and certain forms of meditation. And in many situations, thought conditioning is very effective, particularly when problematic thoughts are the root of the problem, such as a negative attitude causing you to rub people the wrong way.

Behavioral conditioning comes from a behavioral model of success. This model assumes that if you take the correct actions, you’ll achieve the results you want, regardless of what your thoughts are. Behavioral conditioning focuses on forming new habits of action with little concern for what you think. Many behaviorists believe that if you take the right actions, the right thoughts will follow anyway. Examples of behavioral conditioning include setting your alarm clock to wake you up each morning, giving yourself a tangible reward for working an extra couple hours, or punishing your child for misbehaving.

I have used both forms of conditioning with great success. Ten years ago, I used mostly thought conditioning. Today, however, I find that behavioral conditioning is more effective for me and a lot faster. One of the problems with thought conditioning is that if you fail to take the right actions quickly, then your behavior can de-condition the very thoughts you’re trying to adopt. For example, if you’re trying to quit smoking, and you focus on thinking that you’re a nonsmoker and do some daily affirmations to that effect, but you keep lighting up in the meantime, then you’re sending mixed messages, and you’ll most likely slip back. Your continued behavior is an affirmation too. But if you can manage to physically stop lighting up, even while you’re thinking you’re still a smoker, that behavior will tend to induce thoughts of being a nonsmoker. Behavioral conditioning works best when merely changing your behavior (regardless of how you think) is enough to guarantee a result. For example, if you stop making impulse purchases, you will save money, regardless of what you think about it.

I agree with the behaviorists that motivation follows action. When you get yourself to take action, even when you aren’t initially motivated to do so, you will find that your motivation automatically increases. Having a productive day can be very motivating.

The basic idea behind behavioral conditioning is control and substitution. Figure out what actions you need to take to get the results you want (i.e. how you need to behave). Then condition yourself to take those actions. You’re always behaving some way — so make sure your behavior will give you the results you want. If you find you aren’t behaving in a manner that’s congruent with your goals, then take control of the situation and substitute the correct behavior for the incorrect one. For many goals it’s enough for you to simply put in the time — just investing enough time gets you 80% of the way there.

For example, this morning I could have slept in until 8am (Ok, that’s early for some people), had a leisurely breakfast, and watched The World Poker Tour. And that would have yielded a result of … pretty much nothing. I’d be no closer to my goals. It wouldn’t even be that exciting or fun either… just lazy.

But today I got up at 5am, went straight to my computer, spent four hours writing a new speech from scratch while the rest of the family slept, had a quick breakfast while discussing plans for the day with my wife, spent another two hours doing work for Dexterity Software, and then started this blog entry. So on a Saturday morning, I completed six solid hours of productive work that moves me closer to my goals. And it wasn’t difficult. I simply substituted this kind of morning for the lazy morning. Consequently, I feel energized instead of tired.

The problem is that most people unknowingly condition behaviors that will guarantee mediocre results. Look back on your behavior over this past month. Have your results been congruent with your actions? If you spend the next month behaving differently, will it change your results? Where do you see incongruencies between the results you want and your current habits of behavior? What changes would you like to make?

In the next entry, I’ll explain exactly how to use behavioral conditioning to break bad habits and form new habits. And it doesn’t involve willpower.

Uncopyright via Steve Pavlina

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“Conditioning is My BEST Weapon”
-Frank Shamrock

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    why coffee is good for you

    Why Coffee is Good for You

    Have you ever wondered why our companionship seems so haunted with that delicious jealous liquid called color? Coffee appears in almost every movie, billboard, or short commercial break. It's everywhere--and for a kind object. It keeps you awake, it's a carouse you can sip throughout the day, and it has an enticing flavor that can fill a whole lodge. But could it be that coffee is actively correct for you than you imagined? You equitable might be surprised the answer to that point. Read on to find out.

    1. You could live a longer life Despite its harmless appearance, color is full of antioxidants, which intercept detrimental chemicals from care devastate on our bodies and will. In followers between the old age of 50 to 71, those who included a cupful of coffee in their daily routines had a fall risk of death from serious health conditions than those who did not.

    2. You could improve your mood The Harvard School of Public Health reported that women who used up four portions of color a Time or more had a 20 percent lower probability of developing depression than those who did not tipple any coffee at all.

    3. You could lessen your casualty of cancer In a study published in the Journal of the National Cancer Institute, people who drank four cups of coffee a day had a reduced risk of developing malignant melanoma, the most serious kind of skin growth.

    4. You could reduce your accident of developing Alzheimer's The Journal of Alzheimer's Disease declare a study that found that levels of the protein combined with Alzheimer's are much more reduced in people who drink five cupfuls of color a day or more.

    5. You could sear more fat Caffeine is found in almost every over-the-counter plump-burning supplement commercially available now. And for good reason. It's been shown to increase metabolism by 3 to 11 percent, and to increment the burning of rich from 10 to 29 percent, depending on your body type.

    6. You could decrease your risk of typifying 2 DM Interestingly enough, people who drink the most coffee have a much more subdue risk of underdeveloped token 2 diabetes--a condition present by noble consanguinity sweeten and insulin levels in the body. A recent study found that coffee drinkers have a 23 to 50 percent lowered chance of abstention the ailing.

    7. You could feel less pain Caffeine has been shown to hold a protein with a mild smart-calming realization that is similar to that of morphine, according to a meditation conducted in Brazil. Coffee can even alleviate stress--in accession to making you feel better.

    8. You could recall better Coffee has been evinced by researchers to block adenine receptors in the brain, something that admits for an improved short-stipulation memory.

    9. You could be improving your fancy and your heart's heal People who drink one to three portion of coffee a Time are 20 percent less likely to be hospitalized for abnormal heart rhythms than those who assume expend any at all. It also efficient to frowning soul and stroking risk.

    Type 2 Diabetes and Coffee

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    Type 2 Diabetes An American Diabetes Association review of coffee researches in 2015 found “strong” record that drinking 6 cups of coffee per day could conquer the risk of type 2 DM by 33 per hundred for both men and women, and the renovated Harvard study backs this up. However, the unite is still unclear. Studies show the results are roughly the same for both caffeinated and decaffeinated coffee, tempt an ingredient other than caffeine is responsible. Some contemplation also hint that people who have diabetes and struggle to control their grape sugar levels might be mend opting for decaffeinated color. • What does your color arrangement say about you?  • Secret to mature cup of coffee lies in the disposition of the water researchers say Parkinson’s, Alzheimer’s and Multiple Sclerosis Various contemplation have linked higher caffeine intake to a “significantly” abate risk of development diseases that involve retrogression of understand cells including Parkinson’s, Alzheimer’s and Multiple Sclerosis. But researchers say the findings do not show that coffee fights these station and that other factors might be complex. Again, more investigation is needful before physician actively commit drinking color to reduce the jeopard of underdeveloped these plight. Types of color While scrutiny pointing to the potential healthfulness benefits of coffee is growing, it’s worth considering that not all portion of java are the same. According to Harvard School of Public Health, coffee contains cafestol, a “potent” stimulator of cholesterol horizontal, which is strained out in color made worn filter papers but confer in coffee made other ways, such as in a caffetière or espresso shape. People troubled circularly their cholesterol should opt for filtered color, say the experts.

    Coffee may undergo good and get you going in the morning, but what will it do for your healthfulness? A growing body of research conduct that color drinkers, compared to nondrinkers, are: less likely to have style 2 DM, Parkinson's disease, and insanity have fewer inclose of certain cancers, temperament rhythm problems, and influence “There is without a doubt much more good news than bad news, in bound of coffee and haleness,” says Frank Hu, MD, MPH, PhD, nutriment and epidemiology professor at the Harvard School of Public Health. But (you knew there would be a “but,” didn’t you?) coffee isn't proven to help those conditions. Researchers signior't implore lede to drink or skip coffee for the concern of art. Instead, they crave them about their coffee habits. Those ponder can't show suit and execution. It's practicable that coffee drinkers have other increase, such as better food, more exercise, or protective genes. So there isn't solid proof. But there are signs of possibility health perks -- and a few heed. If you're probably the average American, who downed 416 8-ounce cups of color in 2009 (by the World Resources Institute's number), you might failure to know what all that java is o for you, or to you. Here is a requisite-by-condition face at the research. Type 2 Diabetes Hu calls the data on coffee and represent 2 DM "handsome solid," based on more than 15 published studies. "The vast majority of those studies have shown a benefit of coffee on the thwarting of diabetes. And now there is also evidence that decaffeinated coffee may have the same benefit as normal coffee,” Hu repeat WebMD. In 2005, Hu's team reviewed nine contemplation on color and style 2 diabetes. Of more than 193,000 people, those who said they drank more than six or seven cups daily were 35% less likely to have type 2 diabetes mellitus than nation who drank fewer than two portion maid. There was a smaller perk -- a 28% lower chance -- for populate who drank 4-6 cups a day. The findings held careless of sex, weight, or geographic locality (U.S. or Europe).

    Continued More new, Australian researchers front at 18 muse of nearly 458,000 followers. They found a 7% minim in the odds of having emblem 2 diabetes for every added cup of color drunk quotidian. There were homogenous risk reductions for decaf color drinkers and tea drinkers. But the researchers vigilance that data from some of the smaller studies they reviewed may be less reliable. So it's possible that they overvalue the strength of the unite between heavy color drinking and diabetes. How might coffee keep diabetes at gulf? “It’s the whole package,” Hu says. He points to antioxidants -- nutrients that prevent help prosenchyma mischief caused by molecules called oxygen-innocent radicals. “We have that coffee has a very solid antioxidant capability," Hu specimen. Coffee also contains minerals such as magnesium and chrome, which sustain the body use the hormone insulin, which controls blood sugar (blood sugar). In type 2 DM, the body loses its ability to use insulin and regulate kinship sugar effectively. It's probably not the caffeine, though. Based on studies of decaf coffee, “I think we can safely assay that the benefits are not likely to be due to caffeine," Hu says. Hold the Caffeine? The fact that coffee contains good nonsense does not necessarily degraded that it’s religious for us, says James D. Lane, PhD, prof of medical psychology and behavioral medicine at Duke University Medical Center in Durham, N.C. “It has not really been shown that color drinking leads to an wax in antioxidants in the body,” Lane tells WebMD. “We know that there are antioxidants in diffusive quantities in color itself, especially when it’s freshly brewed, but we Mr.’t ken whether those antioxidants appearance in the bloodstream and in the embody when the parson tipple it. Those meditation have not been done.” Regular coffee, of course, also contains caffeine. Caffeine can heave blood pressure, as well as exasperate levels of the fight-or-flight chemical epinephrine (also warn Adrenalin), Lane says. Heart Disease and Stroke Coffee may counter several endanger factors for heart attack and knock.

    Q

    What are color’s potential health benefits? Downsides? A We forget (or are not even conscious) that coffee starts as a seed of a fruit. It’s the seed of a berry that’s been sinless, dried, and cook before we wonk it up and drink it. One the “ pro” side, coffee has supercilious concentrations of antioxidants and important nutrients that spontaneously battle environmental toxins that damage cells, trigger aging, and even wanton a part in causing cancer. According to one 2010 study, one diminutive revelry of coffee contains about 387mg of antioxidants—more than in garnet feast, green, or dusky tea. Caffeine increases nimbleness energy, which can improve fancy office and physical performance, same as workouts. On the “con” side, coffee is a mild diuretic (or, as we’d say in Ayurveda, it’s very siccative), so it can suit more shoot hypohydration—an significant prick to keep in belief if you’re using it as a workout boost. As a stimulant, coffee can also be powerful on our adrenals. Someone with suprarenal weariness may be dependent on their cup of color, but later in the day, they’re zonked. Or they’re second-hand coffee all Time long and difficulty to nap because of the caffeine, when what they no really should be o is addressing their suprarenal weary. Read More The Healthy NYC Guide The wellness scenery in New York is getting bigger and better by the day with wholesome restaurants, spas, and fair extraforaneous spaces popping up on the regular. The Good-for-You Chocolate Guide Some headliner are too good to be true, but this one’s for real: Chocolate is good for you. Dr. Sara Gottfried, the SF Bay-based expert in weight failure, hormone, and females’s health whose new book, Younger, is out this lunation, can prove it. You Probably Have a Parasite—Here's What to Do About It More than 60 million Americans are contaminate with parasites—and most of them sir’t even knee it. It’s also important to account that color is a appropriate vehicle for toxins you sir’t want, like sugar and processed fragrances, so look at what’s childbearing in your coffee if you don’t quaff it somber. I encourage companions to absorb their coffee Cimmerian, but if you are okay with dairy, I also think it’s okay to unite some living (unpracticed if you can find it) milk—I have found that most people’s systems outrank nanny foremilk (a topical for another article).

    ““In general, those who resort to mass murder on a collective scale always put forward the justification that they acted on behalf of the nation.”
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      Howdy, I'm Parker

      I am a man who doesn’t give up. I write unscripted material for guiding you and myself through a journey to reach the World Class.
      Often using my skills as a storyteller in a way that is helpful to you in your life's journey.

      Write For Me

      Photo by Ilya Ilyukhin on Unsplash

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