<?xml version="1.0" encoding="UTF-8" ?><!-- generator=Zoho Sites --><rss version="2.0" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:content="http://purl.org/rss/1.0/modules/content/"><channel><atom:link href="https://www.davekoshinz.com/blogs/neuroscience/feed" rel="self" type="application/rss+xml"/><title>Dave Koshinz PCC - Blog , Neuroscience</title><description>Dave Koshinz PCC - Blog , Neuroscience</description><link>https://www.davekoshinz.com/blogs/neuroscience</link><lastBuildDate>Thu, 16 Apr 2026 09:50:26 -0700</lastBuildDate><generator>http://zoho.com/sites/</generator><item><title><![CDATA[Why is starting so hard with ADHD (And how to make it easier?)]]></title><link>https://www.davekoshinz.com/blogs/post/a-student-founder-tackling-adhd-with-a-mood-based-to-do-app</link><description><![CDATA[<img align="left" hspace="5" src="https://www.davekoshinz.com/Sat Aug 30 2025-1.png"/>A Student Founder Tackling ADHD With a Mood-Based To-Do App Have you ever sat at your desk, heart racing a litte, knowing exactly what matters but not ]]></description><content:encoded><![CDATA[<div class="zpcontent-container blogpost-container "><div data-element-id="elm_-BbvXM9xQ4uNnV0hHk9g4A" data-element-type="section" class="zpsection "><style type="text/css"></style><div class="zpcontainer-fluid zpcontainer"><div data-element-id="elm_mnLlyDWfT9iPNLzP5aLNuA" data-element-type="row" class="zprow zprow-container zpalign-items- zpjustify-content- " data-equal-column=""><style type="text/css"></style><div data-element-id="elm_cyx5fT4cRL2nOfCmhNt1GA" data-element-type="column" class="zpelem-col zpcol-12 zpcol-md-12 zpcol-sm-12 zpalign-self- "><style type="text/css"></style><div data-element-id="elm_cNhL4Bk-QaypxHahzzw9Uw" data-element-type="text" class="zpelement zpelem-text "><style></style><div class="zptext zptext-align-center zptext-align-mobile-center zptext-align-tablet-center " data-editor="true"><div><h1 style="text-align:left;"><span style="font-size:24px;">A Student Founder Tackling ADHD With a Mood-Based To-Do App</span><br/></h1><div style="text-align:left;">Have you ever sat at your desk, heart racing a litte, knowing exactly <i>what</i> matters but not quite able to start? Today I met with someone who’s turning that moment into momentum.<br/></div><div style="text-align:left;">Alex is a brilliant 23-year-old entrepreneur in Western Washington University’s Entrepreneurship program. His new task and priority app is built for people with ADHD who want to lower stress, gain clarity, and get more of the <i>right</i> things done. Like many meaningful offerings, it started with his own story.<br/></div><div style="text-align:left;">Working with WWU students is a privilege I deeply appreciate. Their creativity, commitment, and willingness to do the hard work re-energize me. Sometimes when we give, we get even more back—insight, partnership, and renewed purpose. Meeting with Alex was exactly that.<br/></div><div><div style="text-align:left;"><br/></div></div><h2 style="text-align:left;">Why Alex Built It<br/></h2><div style="text-align:left;">As a lead developer with ADHD in a small company, Alex noticed that what many neurotypical colleagues found routine—task initiation, organization, and staying on topic—could feel like swimming upstream. So he did what strong founders do: he turned pain into a project.<br/></div><ul><li style="text-align:left;"><b>He interviewed working professionals with ADHD</b> to spot patterns across experiences.<br/></li><li style="text-align:left;"><b>He identified task initiation as the keystone challenge</b>—the hinge that swings the door of the day.<br/></li><li style="text-align:left;"><b>He designed a mood-based to-do list app</b> that aligns work with current emotional and cognitive state, helping users start <i>and</i> sustain effort.<br/></li></ul><div style="text-align:left;">If you’ve coached leaders or built teams, you’ve seen a version of this: the difference between knowing and <i>starting</i>, between intention and traction. The bridge is design—of tools, of habits, and of supportive systems. As Steve Jobs said, “Design is not just what it looks like and feels like. Design is how it works.” Alex is designing for how brains with ADHD <i>work</i> under real-world conditions.<br/></div><div><div style="text-align:left;"><br/></div></div><h2 style="text-align:left;">What Stood Out in Our Conversation<br/></h2><h3 style="text-align:left;">1) Start where the brain actually is<br/></h3><div style="text-align:left;">Many productivity tools assume a uniform state of mind. Real life doesn’t. Energy, mood, and context shift hour to hour. A mood-based list acknowledges that some tasks are better suited for high-energy windows and others for lower-focus periods. Matching task to state reduces friction and improves follow-through.<br/></div><h3 style="text-align:left;">2) Task initiation is the bottleneck<br/></h3><div style="text-align:left;">In leadership and in life, the costliest delays often happen before we take the first bite. Research on ADHD and executive function consistently highlights initiation and prioritization as pinch points; once started, many people with ADHD can hyper-focus and sprint. The design challenge is therefore to make <i>starting</i> easier and more rewarding.<br/></div><h3 style="text-align:left;">3) Data + empathy beats dogma<br/></h3><div style="text-align:left;">Alex didn’t jump straight to code. He listened. He gathered stories, looked for common threads, and built from the ground up. That blend—evidence plus empathy—is the source of real product-market fit <i>and</i> real human fit.<br/></div><h3 style="text-align:left;">4) Simplicity builds momentum<br/></h3><div style="text-align:left;">When tools become overbuilt, users disengage—especially under stress. Alex’s approach trims the interface to the bones that matter: “What’s my state right now?” and “What’s the next doable move?” Clear prompts reduce cognitive load, restore a sense of control, and create momentum.<br/></div><div><div style="text-align:left;"><br/></div></div><h2 style="text-align:left;">A Personal Reflection: Giving That Gives Back<br/></h2><div style="text-align:left;">I started my current business later in life. Naivety and grit had to be re-learned, and “the best trajectory” had to give way to “a good trajectory, consistently.” Meeting founders like Alex returns me to that beginner’s flame—focused, practical, and deeply human. The WWU community has a knack for reminding me that progress is a partnership: students bring energy and fresh eyes; mentors bring pattern recognition and care. Together, we gain clarity and speed.<br/></div><div><div style="text-align:left;"><br/></div></div><h2 style="text-align:left;">What This Means for Leaders and Teams<br/></h2><div style="text-align:left;">Even if you don’t have ADHD, you lead and collaborate with people whose brains are wired differently. High-performing teams design for those differences.<br/></div><ul><li style="text-align:left;"><b>Design the runway, not just the destination.</b> Support <i>starting</i>: shorter kickoff tasks, clear first steps, and “default” next actions reduce friction.<br/></li><li style="text-align:left;"><b>Allow mood-task matching.</b> Offer a menu: deep-focus tasks for high-energy windows, administrative or relational tasks for lower-focus times.<br/></li><li style="text-align:left;"><b>Measure momentum, not just output.</b> Track “starts per day” alongside completed tasks. Starting is the leading indicator of progress.<br/></li><li style="text-align:left;"><b>Normalize variability.</b> Avoid moral judgments about attention. Treat focus like a resource to allocate, not a character trait to fix.<br/></li><li style="text-align:left;"><b>Co-create rituals.</b> Two-minute standups, body-doubling sessions, or “10-minute ignition blocks” can lift the heaviest part of the work: beginning.<br/></li></ul><div style="text-align:left;">When teams adopt these practices, productivity rises and stress falls. People feel seen, and that sense of belonging accelerates performance without sliding into enmeshment. <i>Clear agreements, compassionate flexibility, and simple structures</i>—that’s the sweet spot.<br/></div><div><div style="text-align:left;"><br/></div></div><h2 style="text-align:left;">Micro-Experiments You Can Try This Week<br/></h2><div style="text-align:left;">Choose one or two. Keep them small. Notice what changes.<br/></div><ol><li><div style="text-align:left;"><b>The 5-Minute Ignition</b><br/></div><div style="text-align:left;">Pick a task you’ve delayed. Set a timer for five minutes and only commit to starting. When the timer ends, choose to continue or stop. Either way, you’ve banked a “start,” which builds momentum.<br/></div></li><li><div style="text-align:left;"><b>Mood-Match Your List</b><br/></div><div style="text-align:left;">Tag your tasks with two labels: <i>High-Focus</i> or <i>Low-Focus</i>. In the morning, honestly assess your state and pick from the matching bucket. Watch your completion rates rise without white-knuckling your willpower.<br/></div></li><li><div style="text-align:left;"><b>Body-Double a Block</b><br/></div><div style="text-align:left;">Invite a colleague to a 30-minute “focus cowork.” Cameras on, mics off. Share the one task you’ll start. This light accountability helps bypass initiation drag.<br/></div></li><li><div style="text-align:left;"><b>Shrink the First Step</b><br/></div><div style="text-align:left;">Rewrite any sticky task as a <i>one-inch version</i>. “Draft client proposal” becomes “Open past proposal template” or “List 3 bullet points I want to cover.” The goal is to remove the cliff at the edge of starting.<br/></div></li><li><div style="text-align:left;"><b>Celebrate Starts</b><br/></div><div style="text-align:left;">At the end of the day, list three things you <i>began</i>. Starting is a meaningful win; naming it trains your brain to initiate more often.<br/></div></li></ol><div><div style="text-align:left;"><br/></div></div><h2 style="text-align:left;">For Founders: Build With, Not Just For<br/></h2><div style="text-align:left;">Alex’s process is a model:<br/></div><ul><li style="text-align:left;"><b>Listen before you build.</b> Interviews surfaced task initiation as the true bottleneck.<br/></li><li style="text-align:left;"><b>Design for real states.</b> Mood-based flows meet users where they actually are.<br/></li><li style="text-align:left;"><b>Keep the surface simple.</b> Fewer taps, fewer decisions, clearer cues.<br/></li><li style="text-align:left;"><b>Iterate with live feedback.</b> Ship, watch, learn, refine—momentum through cycles.<br/></li></ul><div style="text-align:left;">If you’re building anything—software, a team, a new service—start with the human edge cases. The “edge of chaos” is where innovation lives, and the best products make that edge feel safer and more navigable.<br/></div><div><div style="text-align:left;"><br/></div></div><h2 style="text-align:left;">A Closing Word—and an Invitation<br/></h2><div style="text-align:left;">There’s a line I return to often with clients: <i>Progress loves clarity, and clarity loves small starts.</i> Alex’s story embodies that. He turned a personal friction point into a tool that may help thousands reduce stress and move with more momentum through their day.<br/></div><div><div style="text-align:left;">If ADHD has shaped your work—or if you lead people who navigate it—keep an eye on this space. Better yet, help shape it. Alex is expanding testing and feedback for his app. If you’d like to talk with him about it, here’s his profile: <br/></div><div style="text-align:left;"><a href="https://linkedin.com/in/alex-david-hines">https://linkedin.com/in/alex-david-hines<br/></a></div><div style="text-align:left;">Or sign up to beta test at: <b><a href="https://www.vibechecklist.com/sign-up-beta">https://www.vibechecklist.com/sign-up-beta</a></b><br/></div><div style="text-align:left;"><br/></div></div><div style="text-align:left;">Which micro-experiment will you pilot tomorrow—and who might you invite to try it with you?<br/></div><div style="text-align:left;"><br/></div></div><div style="text-align:left;"><div><p>#ADHDTips #ADHDHelp #ADHDSolutions #GetStarted #ADHDProductivity#ADHD</p></div></div><div style="text-align:left;"><br/></div><p></p></div>
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</div></div></div></div></div></div> ]]></content:encoded><pubDate>Thu, 04 Sep 2025 08:06:00 -0700</pubDate></item><item><title><![CDATA[Case Study: Eight Weeks to Shift from “Hero” to High-Leverage Leader]]></title><link>https://www.davekoshinz.com/blogs/post/shift-from-hero-to-high-leverage-leader</link><description><![CDATA[<img align="left" hspace="5" src="https://www.davekoshinz.com/blog post cover photo -2--1.png"/>The Set-Up When Maria Santiago stepped into her new team-lead role, her old success formula— see problem, fix problem —followed her. Within weeks teammat ]]></description><content:encoded><![CDATA[<div class="zpcontent-container blogpost-container "><div data-element-id="elm_2I1exMtVSqOWR7w9CsFQiA" data-element-type="section" class="zpsection "><style type="text/css"></style><div class="zpcontainer-fluid zpcontainer"><div data-element-id="elm_fhlRbe8UQT604-NHyB9V0A" data-element-type="row" class="zprow zprow-container zpalign-items- zpjustify-content- " data-equal-column=""><style type="text/css"></style><div data-element-id="elm_vz7QdLFsSnqgXr8bd3gI9w" data-element-type="column" class="zpelem-col zpcol-12 zpcol-md-12 zpcol-sm-12 zpalign-self- "><style type="text/css"></style><div data-element-id="elm_v1NciFKKRNmm2eyral3WwA" data-element-type="text" class="zpelement zpelem-text "><style></style><div class="zptext zptext-align-left zptext-align-mobile-center zptext-align-tablet-center " data-editor="true"><p></p><div><div><h3><span style="font-size:24px;">The Set-Up</span></h3><div>When Maria Santiago stepped into her new team-lead role, her old success formula—<i>see problem, fix problem</i>—followed her. Within weeks teammates stopped offering ideas and began handing work back to “the boss who always gets it right.” Maria’s evenings disappeared into rewrite after rewrite, and two engineers quietly updated their résumés.<br/></div><h4>A Different Kind of Challenge<br/></h4><div>In our first coaching session I proposed a 60-day experiment:<br/></div><ol><li><b>Pause.</b> When someone brought a problem, count to three before speaking.<br/></li><li><b>Invite Ownership.</b> Ask, “What two ways could we handle this, and which feels stronger to you?”<br/></li><li><b>Explore Thinking.</b> If she disliked the recommendation, walk through the logic together and nudge, don’t dictate.<br/></li></ol><div>Maria worried it would slow delivery. I framed it as an <i>experiment</i>—time-boxed, measurable, and therefore safe to try.<br/></div><div><br/></div><h4>Week-by-Week Story of Change<br/></h4><ul><li><b>Week 1:</b> The very first “pause” felt awkward. An engineer presenting a mangled API call stared back, then cautiously sketched two fixes. Ten minutes later they’d chosen one together—and Maria <i>hadn’t written a single line of code</i>.<br/></li><li><b>Week 2:</b> Help-me pings dipped only slightly (about fifteen to twelve), yet Maria noticed the conversations were <i>shorter</i> and more thoughtful. She began tracking each interaction in a notebook titled “Evidence the Team Can.”<br/></li><li><b>Week 4:</b> Mid-experiment check-in. Help requests hovered around eight per week, down almost half. Maria reclaimed three hours for roadmap planning. More telling: people arrived with white-board diagrams, not just questions. One designer even prefaced, “I brought two paths—pick them apart!”<br/></li><li><b>Week 6:</b> Maria caught herself smiling in a sprint review. Team members debated trade-offs <i>with each other</i> before looking her way. Her stress rating (self-scored nightly) had fallen from 8½ to 5.<br/></li><li><b>Week 8:</b> The notebook showed an average of three help-requests a week, each paired with solid recommendations. HR’s “flight-risk” report flagged zero red names on Maria’s team for the first time in a year. Engagement-pulse comments mentioned <i>“space to think”</i> and <i>“feeling trusted.”</i> Maria now spent six to seven hours weekly on the strategic pricing initiative that had been gathering dust.<br/></li></ul><div><br/></div><h4>What Made the Difference?<br/></h4><ol><li><b>Every rescue trains dependence.</b> Maria’s micro-pauses broke that reflex.<br/></li><li><b>Autonomy fires up the brain’s reward circuitry.</b> Asking for options shifted teammates from threat to creativity.<br/></li><li><b>Framing as a game lowers resistance.</b> A 60-day “challenge” felt doable—and generated data she could believe.<br/></li><li><b>Celebrate the <i>process</i>, not just the answer.</b> Maria publicly praised well-reasoned proposals, even when tweaks were needed.<br/></li></ol><div><br/></div><h4>Two-Month Outcomes<br/></h4><ul><li><b>Help-requests:</b> ~15 → 12 → 8 → 3 per week<br/></li><li><b>Leader stress (1-10):</b> 8.5 → 5<br/></li><li><b>Strategic-focus hours:</b> &lt;2 → ~6 per week<br/></li><li><b>Attrition risk:</b> from “two likely departures” to “stable—no red flags”<br/></li></ul><div><br/></div><h4>Reflection for Readers<br/></h4><ul><li>Where might your well-intended heroics be stunting growth around you?<br/></li><li>In your next problem conversation, could you try the “Rule of Two” solutions?<br/></li><li>What short, data-driven experiment would give you proof—one way or another—that leading through questions can create clarity, momentum, and an ownership culture?</li></ul><div><br/></div><div>Maria’s story shows that in just eight weeks a leader can trade the thrill of saving the day for the deeper satisfaction of watching a whole team rise.<br/></div><div><br/></div><div><br/></div><div><div><p><b>#LeadershipDevelopment #ExecutiveCoaching #EmployeeEngagement #TeamCulture #OwnershipMindset #LeadershipCoaching #ProfessionalDevelopment #FutureOfWork #ManagementTips #LeadershipMatters</b></p></div></div><div><br/></div></div></div><div><br/></div><p></p></div>
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</div></div></div></div></div></div> ]]></content:encoded><pubDate>Mon, 25 Aug 2025 07:52:12 -0700</pubDate></item><item><title><![CDATA[The "Self-Made" Ideal: Rooted in Autonomy and Agency]]></title><link>https://www.davekoshinz.com/blogs/post/self-made</link><description><![CDATA[<img align="left" hspace="5" src="https://www.davekoshinz.com/self made -1-.png"/>Explore the evolution of 'self-made' from grit to growth. Discover how autonomy, purpose, and adaptability shape success in today’s dynamic world. Read more!]]></description><content:encoded><![CDATA[<div class="zpcontent-container blogpost-container "><div data-element-id="elm_ZwcQg1btQ--WmO3GqpkNSw" data-element-type="section" class="zpsection "><style type="text/css"></style><div class="zpcontainer-fluid zpcontainer"><div data-element-id="elm__Z0jkxe1Qbyr-Veqdb4jXg" data-element-type="row" class="zprow zprow-container zpalign-items- zpjustify-content- " data-equal-column=""><style type="text/css"></style><div data-element-id="elm_ar8SaLTGRUO46hfM6yaaTA" data-element-type="column" class="zpelem-col zpcol-12 zpcol-md-12 zpcol-sm-12 zpalign-self- "><style type="text/css"></style><div data-element-id="elm_-otU7nDyAPQOu0PIQL8MSw" data-element-type="image" class="zpelement zpelem-image "><style> @media (min-width: 992px) { [data-element-id="elm_-otU7nDyAPQOu0PIQL8MSw"] .zpimage-container figure img { width: 1078px ; height: 607.05px ; } } </style><div data-caption-color="" data-size-tablet="" data-size-mobile="" data-align="center" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimage-container zpimage-align-center zpimage-tablet-align-center zpimage-mobile-align-center zpimage-size-fit zpimage-tablet-fallback-fit zpimage-mobile-fallback-fit hb-lightbox " data-lightbox-options="
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                theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-none zpimage-space-none " src="/lazy%20brain.jpg" size="fit" data-lightbox="true"/></picture></span></figure></div>
</div><div data-element-id="elm_PkAUTPAWSAOLERbeJkyxqA" data-element-type="text" class="zpelement zpelem-text "><style></style><div class="zptext zptext-align-center zptext-align-mobile-center zptext-align-tablet-center " data-editor="true"><div style="color:inherit;text-align:left;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><p>The term &quot;self-made,&quot; as popularized in the mid-20th century, evokes images of individuals who rise from modest beginnings to achieve success through grit, determination, and self-reliance. The &quot;self-made man&quot; was a cultural archetype—someone who took full responsibility for their destiny and overcame obstacles without inherited wealth or privilege. This ideal celebrated autonomy, personal effort, and resilience, emphasizing the notion that success was a matter of choice and hard work.</p><p><br/></p><p>I came of age in this era when being self-made was a badge of honor, symbolizing the ultimate embodiment of the American Dream. It reflected the values of independence, resourcefulness, and accountability. Many entrepreneurs and leaders of the time, whether they built small businesses or personal brands, identified with this ethos as a foundational element of their identity and purpose.</p><p><br/></p><h2>Entrepreneur, Thought Leader, Lifelong Learner: Contemporary Iterations</h2><p>In today’s lexicon, the terms &quot;entrepreneur,&quot; &quot;thought leader,&quot; and &quot;lifelong learner&quot; have gained prominence, expanding and reframing what it means to be &quot;self-made.&quot; Each term reflects distinct yet overlapping values and identities.</p><p><br/></p><p>1. <span style="font-weight:bold;">Entrepreneur</span>: Entrepreneurs are creators, risk-takers, and visionaries who seek to solve problems or create value.</p><p><br/></p><p>Today, entrepreneurship often implies leveraging ecosystems like venture capital, accelerators, and collaborative networks. This contrasts with the organic, bootstrapped businesses of earlier decades. While the essence of entrepreneurship—creating something new—aligns with self-made ideals, the path to success has shifted.</p><p><br/></p><p>Venture-backed entrepreneurship sometimes diminishes the &quot;self-made&quot; narrative, as success may appear tied to access, funding, and networks rather than pure individual effort.</p><p><br/></p><p>2. <span style="font-weight:bold;">Thought Leade</span>r: Thought leaders influence through their expertise, innovative ideas, and ability to inspire others.</p><p><br/></p><p>This identity aligns with the self-made concept in its focus on personal initiative and intellectual contribution. However, thought leadership also requires the cultivation of an audience and the ability to operate in a digital, interconnected world. This shifts the focus from individual effort alone to the power of networks and influence. And sometimes influence takes precedence over value.</p><p><br/></p><p>3. <span style="font-weight:bold;">Lifelong Learner</span>: Lifelong learners embody the idea of self-renewal, committing to continuous growth and evolution.</p><p><br/></p><p>Unlike the &quot;self-made&quot; ideal, which often connoted achieving a final state of success, lifelong learning suggests an ongoing process of self-creation. This approach mirrors the realities of a fast-changing world where adaptability is paramount.</p><p><br/></p><p><br/></p><h2>Shifting Paradigms of Being &quot;Self-Made&quot;</h2><p>The pathway to becoming self-made has transformed significantly in recent decades:</p><p><br/></p><p><span style="font-weight:bold;">Venture Capital vs. Organic Growth:</span></p><p><span style="font-weight:bold;"><br/></span></p><p>In earlier eras, &quot;self-made&quot; often meant bootstrapping a business—starting small and scaling through personal savings, customer revenue, and reinvestment. This approach required immense discipline, ingenuity, and resilience. Today, venture capital provides a different route, enabling rapid growth but sometimes creating dependency on external funding and dilution of ownership.</p><p><br/></p><p>For those like me, who have built businesses organically, the self-made ideal reflects a deeper connection with autonomy, self-reliance, and long-term vision. By contrast, the venture-backed model often emphasizes speed, scale, and exit strategies, shifting the narrative of success away from independence toward collaboration and institutional support.</p><p><br/></p><h2>The Psychology and Experience of Self-Made Identity</h2><p>Psychologically, identifying as self-made speaks to our intrinsic needs for autonomy, competence, and relatedness—three pillars of self-determination theory.</p><ul><li><p>Autonomy: Being self-made aligns with a sense of control over one’s destiny. Autonomy fuels intrinsic motivation, allowing individuals to feel they are authors of their lives.</p></li><li><p>Competence: Building something from scratch fosters a sense of mastery and capability. Achieving success against the odds reinforces self-efficacy and resilience.</p></li><li><p>Relatedness: Paradoxically, the self-made journey also connects individuals to others—customers, mentors, and communities. Even in a narrative of self-reliance, relationships play a critical role in success.</p></li></ul><div><br/></div><h2>The Lifelong Pursuit of Self-Creation</h2><p>Being self-made is not a static state but a dynamic process. As Carl Rogers, the humanistic psychologist, posited, the good life is a process, not a destination. This resonates with the lifelong learner's mindset—the idea that we must continually &quot;make ourselves anew&quot; to remain relevant, fulfilled, and adaptive.</p><ul><li><p>Meaning and Well-Being: Psychological research emphasizes that a sense of purpose and self-actualization are crucial to well-being. Crafting our lives, identities, and contributions gives us a sense of relevance and fulfillment.</p></li><li><p>Relevance in a Changing World: Remaining self-made in today’s context requires adaptability. It means embracing reinvention and seeing challenges as opportunities to grow rather than threats to identity.</p></li></ul><div><br/></div><h2>Why the Self-Made Ideal Matters Today</h2><p>For me, the idea of being self-made ties deeply to the concepts of relevance, autonomy, and meaning. Whether one identifies as an entrepreneur, thought leader, or lifelong learner, the act of consciously crafting one’s life is a cornerstone of happiness and well-being.</p><p><br/></p><p>The self-made ideal reminds us that:</p><ul><li><p>We are not passive recipients of circumstances but active participants in shaping our lives.</p></li><li><p>Success and fulfillment require ongoing effort, curiosity, and resilience.</p></li><li><p>Our roles, titles, and external achievements are secondary to the inner process of self-creation.</p></li></ul><div><br/></div><p>In a world of rapid change, the self-made mindset offers stability—a return to the timeless truth that we derive meaning not from what we achieve but from how we grow and contribute. As Joseph Campbell wrote, &quot;We must be willing to get rid of the life we’ve planned so as to have the life that is waiting for us.&quot; To be self-made is to embrace that journey, again and again, throughout our lives.</p><p><br/></p></div></div></div></div></div></div></div></div></div></div>
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</div></div></div></div></div></div> ]]></content:encoded><pubDate>Thu, 23 Jan 2025 11:00:00 -0800</pubDate></item><item><title><![CDATA[The Lazy Brain: Automation, Adaptability, and the Trade-offs of Effort]]></title><link>https://www.davekoshinz.com/blogs/post/the-lazy-brain</link><description><![CDATA[<img align="left" hspace="5" src="https://www.davekoshinz.com/lazy brain.jpg"/>Is automation making us less adaptable? Learn how 'lazy brain syndrome' impacts skills and adaptability in a world of increasing automation. Stay sharp—read the full blog post now!]]></description><content:encoded><![CDATA[<div class="zpcontent-container blogpost-container "><div data-element-id="elm_ZwcQg1btQ--WmO3GqpkNSw" data-element-type="section" class="zpsection "><style type="text/css"></style><div class="zpcontainer-fluid zpcontainer"><div data-element-id="elm__Z0jkxe1Qbyr-Veqdb4jXg" data-element-type="row" class="zprow zprow-container zpalign-items- zpjustify-content- " data-equal-column=""><style type="text/css"></style><div data-element-id="elm_ar8SaLTGRUO46hfM6yaaTA" data-element-type="column" class="zpelem-col zpcol-12 zpcol-md-12 zpcol-sm-12 zpalign-self- "><style type="text/css"></style><div data-element-id="elm_-otU7nDyAPQOu0PIQL8MSw" data-element-type="image" class="zpelement zpelem-image "><style> @media (min-width: 992px) { [data-element-id="elm_-otU7nDyAPQOu0PIQL8MSw"] .zpimage-container figure img { width: 1078px ; height: 607.05px ; } } </style><div data-caption-color="" data-size-tablet="" data-size-mobile="" data-align="center" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimage-container zpimage-align-center zpimage-tablet-align-center zpimage-mobile-align-center zpimage-size-fit zpimage-tablet-fallback-fit zpimage-mobile-fallback-fit hb-lightbox " data-lightbox-options="
                type:fullscreen,
                theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-none zpimage-space-none " src="/lazy%20brain.jpg" size="fit" data-lightbox="true"/></picture></span></figure></div>
</div><div data-element-id="elm_PkAUTPAWSAOLERbeJkyxqA" data-element-type="text" class="zpelement zpelem-text "><style></style><div class="zptext zptext-align-center zptext-align-mobile-center zptext-align-tablet-center " data-editor="true"><div style="color:inherit;text-align:left;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><p>In our increasingly automated world, the brain—a master of efficiency—latches onto the laziest route to solve problems, conserve energy, and reduce friction. This inclination, often referred to as &quot;lazy brain syndrome,&quot; is not inherently negative. In fact, it's a survival mechanism deeply ingrained in our biology. However, as we offload more tasks to automation and rely on algorithms to guide our decisions, we face an important trade-off: the erosion of adaptability and the skills that allow us to thrive amidst complexity. What we don't use, we lose!</p><p><br/></p><p>Adapting in life is a delicate balance of gains and losses. While technology enables us to offload mundane or repetitive tasks, freeing up cognitive space, it also invites complacency. The brain and body are constantly adapting to the stimuli they receive and the challenges they encounter. When effort is squeezed out of our lives, so too is the opportunity to build resilience, refine inherent skills, and expand our ability to navigate uncertainty.</p><p><br/></p></div></div></div></div></div></div></div></div></div>
</div></div></div></div></div></div></div></div></div></div></div><div data-element-id="elm_Sh9CZ9KRa-CqQjR93UVHjw" data-element-type="image" class="zpelement zpelem-image "><style> @media (min-width: 992px) { [data-element-id="elm_Sh9CZ9KRa-CqQjR93UVHjw"] .zpimage-container figure img { width: 445.5px !important ; height: 297px !important ; } } [data-element-id="elm_Sh9CZ9KRa-CqQjR93UVHjw"].zpelem-image { margin-block-start:-4px; } </style><div data-caption-color="" data-size-tablet="" data-size-mobile="" data-align="center" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimage-container zpimage-align-center zpimage-tablet-align-center zpimage-mobile-align-center zpimage-size-custom zpimage-tablet-fallback-fit zpimage-mobile-fallback-fit hb-lightbox " data-lightbox-options="
                type:fullscreen,
                theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-none zpimage-space-none " src="/pexels-bertellifotografia-16094054.jpg" size="custom" data-lightbox="true"/></picture></span></figure></div>
</div><div data-element-id="elm_kJ4IQVUIRrSFStbGai0Huw" data-element-type="text" class="zpelement zpelem-text "><style></style><div class="zptext zptext-align-center zptext-align-mobile-center zptext-align-tablet-center " data-editor="true"><div style="color:inherit;text-align:left;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><p><b style="color:rgb(21, 34, 122);font-family:&quot;Playfair Display&quot;, serif;font-size:24px;">The Allure of Simplicity</b></p><p>Many of my clients come to me seeking clear, simple solutions to complex problems. It's an understandable instinct. The human brain craves clarity in the face of ambiguity and tends to oversimplify challenges as a coping mechanism. However, this oversimplification can often perpetuate the very problems they are trying to escape. When we over-rely on automation or search for “one-size-fits-all” answers, we risk losing the capacity to discern nuances and apply the mental tools that make us uniquely human—creativity, critical thinking, and emotional intelligence.</p><p><br/></p><h4><b>What We Gain from Automation</b></h4><p>Automation undeniably gives benefits. Algorithms streamline decision-making, reduce cognitive load, and allow us to focus on what we perceive as higher-value activities. For instance:</p><ul><li><b>Efficiency:</b> Automation handles repetitive tasks faster and more accurately than human effort ever could.</li><li><b>Convenience:</b> It enables us to focus on areas of interest or creativity, delegating the mundane to machines.</li><li><b>Speed:</b> Rapid responses to changing circumstances, such as real-time navigation or automated customer service, enhance our experience in countless ways.</li></ul><p>Yet, these benefits come at a price. When we no longer struggle to understand, adjust, or solve problems ourselves, we risk losing not just competence, but also confidence in our abilities.</p><p><br/></p><h4><b>The Hidden Costs</b></h4><p>Effort, though inconvenient, is the bedrock of adaptability. When we lean too heavily on automation, several hidden costs emerge:</p><ul><li><b>Erosion of Skills:</b> Over time, tasks we once mastered become foreign. Think of how reliance on GPS has eroded our ability to navigate by memory or landmarks. They've studied incoming taxi drivers in London and their brains measurably change as they learn the nuances of the city.</li><li><b>Reduced Cognitive Flexibility:</b> Without practice in problem-solving, our ability to think critically and adapt to novel situations diminishes.</li><li><b>Complacency:</b> When algorithms tell us what to buy, watch, or believe, we lose touch with the self-directed curiosity and discernment that enrich our lives.</li></ul><p>Moreover, the more we delegate to automation, the more our brains assume those tasks are no longer relevant to survival. As a result, our neural networks prune away the pathways associated with those abilities.</p><p><br/></p><h4><b>Effort as the Gateway to Growth</b></h4><p>Effort is not a mere obstacle—it is the crucible through which we develop adaptability and resilience. Challenges force us to engage deeply, think critically, and innovate solutions. By wrestling with complexity, we build the mental agility required to face life’s uncertainties.</p><p>When clients shift their focus from seeking easy solutions to exploring the nuances of their challenges, something remarkable happens. They begin to unlock their inherent mental skills—pattern recognition, emotional regulation, and creative problem-solving. As they grow their skills they experience an intrinsic reward, excitement and awe. It naturally comes with discovery, be it world travel or greater self understanding. We all have an intrinsic drive to seek novelty, to discover.</p><div>This shift not only resolves the immediate issue but also equips them with the tools and motivation to navigate future complexities with confidence.</div><div><br/></div><h4><b>Finding Balance in a Rapidly Changing World</b></h4><p>So how do we strike the right balance between leveraging automation and preserving our adaptability? Here are a few guiding principles:</p><ol><li><p><b>Stay Attentive to Trade-offs:</b> Every automated solution brings benefits and drawbacks. Ask yourself: What am I gaining? What might I be losing? What skills could atrophy as a result?</p></li><li><p><b>Engage in Intentional Effort:</b> Challenge yourself to solve problems without relying on automated tools. Whether it’s doing mental math, navigating without GPS, learning a new language or skill, or brainstorming solutions without AI, these exercises keep your brain sharp.</p></li><li><p><b>Cultivate Curiosity:</b> Approach complexity with curiosity rather than avoidance. The nuances of a problem often hold the seeds of its solution.</p></li><li><p><b>Practice Resilience:</b> Embrace challenges as opportunities to grow. Resilience is a muscle, strengthened through repeated use.</p></li><li><p><b>Balance Automation with Autonomy:</b> Use automation to enhance, not replace, your decision-making. Retain control over critical aspects of your life, ensuring that you remain the primary architect of your journey.</p></li></ol><h4><b>Conclusion</b></h4><p>The lazy brain is not a defect—it is a feature of human biology designed to conserve energy and ensure survival. But in our modern world, where change happens at an unprecedented pace and complexity abounds, it’s essential to remain mindful of the trade-offs. Automation is a powerful tool, but effort is what sharpens our minds, hones our skills, and keeps us adaptable in the face of uncertainty.</p><p>By embracing effort as an integral part of life’s process, we not only preserve our competence but also enhance our capacity to craft a meaningful and resilient existence. As the saying goes, <i>“The obstacle is the way.”</i> When we lean into effort rather than shy away from it, we unlock the full potential of our minds and hearts to shape the ever-changing world around us.</p></div></div></div></div></div></div></div></div></div>
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</div></div></div></div></div></div> ]]></content:encoded><pubDate>Thu, 16 Jan 2025 11:00:00 -0800</pubDate></item><item><title><![CDATA[Seeking and Curiosity]]></title><link>https://www.davekoshinz.com/blogs/post/Seeking-and-Curiosity</link><description><![CDATA[<img align="left" hspace="5" src="https://www.davekoshinz.com/blog post cover photo -5-.png"/>Let's take a journey through the labyrinth of human history and neuroscience to understand a deeply embedded trait that has led us from hunting and gathering to building empires—our innate drive to seek and explore.]]></description><content:encoded><![CDATA[<div class="zpcontent-container blogpost-container "><div data-element-id="elm_twOEXjZzSaqVKl0IJ8HgfQ" data-element-type="section" class="zpsection "><style type="text/css"></style><div class="zpcontainer-fluid zpcontainer"><div data-element-id="elm_3Q3X1GxNTz2HleUKUp1xxA" data-element-type="row" class="zprow zprow-container zpalign-items- zpjustify-content- " data-equal-column=""><style type="text/css"> [data-element-id="elm_3Q3X1GxNTz2HleUKUp1xxA"].zprow{ border-radius:1px; } </style><div data-element-id="elm_TvLP47HbTMuVDvkkWvIdnw" data-element-type="column" class="zpelem-col zpcol-12 zpcol-md-12 zpcol-sm-12 zpalign-self- "><style type="text/css"> [data-element-id="elm_TvLP47HbTMuVDvkkWvIdnw"].zpelem-col{ border-radius:1px; } </style><div data-element-id="elm_BCwEwwyLp5Bi5jBz987AbA" data-element-type="image" class="zpelement zpelem-image "><style> @media (min-width: 992px) { [data-element-id="elm_BCwEwwyLp5Bi5jBz987AbA"] .zpimage-container figure img { width: 1090px ; height: 614.12px ; } } @media (max-width: 991px) and (min-width: 768px) { [data-element-id="elm_BCwEwwyLp5Bi5jBz987AbA"] .zpimage-container figure img { width:723px ; height:407.35px ; } } @media (max-width: 767px) { [data-element-id="elm_BCwEwwyLp5Bi5jBz987AbA"] .zpimage-container figure img { width:415px ; height:233.82px ; } } [data-element-id="elm_BCwEwwyLp5Bi5jBz987AbA"].zpelem-image { border-radius:1px; } </style><div data-caption-color="" data-size-tablet="" data-size-mobile="" data-align="center" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimage-container zpimage-align-center zpimage-tablet-align-center zpimage-mobile-align-center zpimage-size-fit zpimage-tablet-fallback-fit zpimage-mobile-fallback-fit hb-lightbox " data-lightbox-options="
                type:fullscreen,
                theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-none zpimage-space-none " src="/blog%20post%20cover%20photo%20-5-.png" width="415" height="233.82" loading="lazy" size="fit" data-lightbox="true"/></picture></span></figure></div>
</div><div data-element-id="elm_k1f7QRfu0Ghsis7yWlL6oQ" data-element-type="spacer" class="zpelement zpelem-spacer "><style> div[data-element-id="elm_k1f7QRfu0Ghsis7yWlL6oQ"] div.zpspacer { height:30px; } @media (max-width: 768px) { div[data-element-id="elm_k1f7QRfu0Ghsis7yWlL6oQ"] div.zpspacer { height:calc(30px / 3); } } </style><div class="zpspacer " data-height="30"></div>
</div><div data-element-id="elm_SOJmXubgH-0luGlFrt-nOQ" data-element-type="text" class="zpelement zpelem-text "><style> [data-element-id="elm_SOJmXubgH-0luGlFrt-nOQ"].zpelem-text { border-radius:1px; } </style><div class="zptext zptext-align-left zptext-align-mobile-left zptext-align-tablet-left " data-editor="true"><div style="line-height:1.5;"><div style="line-height:1.2;"><div style="line-height:1.5;"><div style="line-height:1.2;"><div style="line-height:1.5;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">Hello, everyone! Today, let's take a journey through the labyrinth of human history and neuroscience to understand a deeply embedded trait that has led us from hunting and gathering to building empires—our innate drive to seek and explore.</span></div><div><br/></div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-weight:bold;font-size:20px;">The Origin Story—Why We Seek</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">From our ancient ancestors trekking through the untamed wilderness in search of food, shelter, and water, the need to seek and discover was not merely a lifestyle choice; it was a matter of survival. Evolutionary biology tells us that humans were naturally selected for traits that enhanced their likelihood of survival. The drive to seek was one such trait. It wasn't just about finding the next meal; it was about discovering new territories, creating more effective tools, and forming social bonds.</span></div><div><br/></div><div><br/></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:20px;font-weight:bold;">The Modern Dilemma—From Seekers to Filterers</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">Fast forward to today, and you'll find that while we still have this inherent drive, our societal constructs have shifted the way it manifests. In an age of search engines and instant gratification, we've become experts in filtering and choosing, often at the expense of true discovery. While there's value in being selective, a crucial part of us yearns for the thrill and the unknown that come from the act of seeking.</span></div><div><br/></div><div><br/></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:20px;font-weight:bold;">The Psychological Equation—Balance Through Seeking</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">Neuroscience and psychology show us that seeking activates neurotransmitters like dopamine, often referred to as the 'reward molecule.' This is not mere coincidence. Our brains are wired to reward us for seeking because it once directly correlated with our survival. When we don't fulfill this need, it's akin to leaving a part of our psychological machinery rusting away. And who wants a Ferrari that's left to rust?</span></div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">There's also another aspect of seeking. For our ancestors it was a whole body experience. Now we have substitutes that stimulate the dopamine release without giving the body a chance to properly metabolize the hormones, and come back into balance. That can lead to a compulsive cycle where our seeking drive is not really fulfilled so we crave that activity even more. Most of these involve screens.</span></div><div><br/></div><div><br/></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:20px;font-weight:bold;">The Call to Action—Be a Modern-Day Explorer</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">You might be wondering, &quot;How can I tap into this inherent drive?&quot;</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-weight:bold;font-size:18px;">Here's how:</span></div><div><ol><ol><li><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">Challenge Yourself:</span> Don't just take the easy route; seek out new challenges that force you to think outside the box.</span></li><li><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">Learn Continuously:</span> Instead of filtering information, let's be sponges. Read widely, engage in varied conversations, and don't limit yourself to one genre or subject. Challenge yourself to go beyond the surface on a topic, go two layers deep seeking to build more depth and applicability of what you learn. In other words, don't just learn to be able to talk about it, learn to teach or apply the knowledge.</span></li><li><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">Embrace Uncertainty:</span> As someone who believes that every challenge holds an opportunity, I can assure you that embracing the unknown is often the fastest path to growth and enlightenment.</span></li><li><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">Get Out of Your Comfort Zone:</span> Do something that scares you. By pushing your boundaries, you're not just seeking thrill; you're rewiring your brain for success. As we become better at filtering, we also more easily filter out awareness of our rough edges and stay in our comfort zone. Trust me, the comfort zone isn't really comfortable, only familiar. (more on that some other day)</span></li></ol></ol></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span></div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">So, let's reclaim our evolutionary birthright. Make seeking a daily habit, and you'll be surprised at how much more enriched, balanced, and motivated your life will become.</span></div><div><br/></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">Remember, we are here to grow, and every experience is an opportunity for growth when we tap into our innate curiosity.</span></div><div><br/></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">Please share your thoughts and seeking adventures below!</span></div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-style:italic;font-weight:bold;">Dave Koshinz PCC</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">Business Transformation &amp; Leadership Coach</span></div></div></div></div></div></div></div></div></div></div></div></div></div></div>
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</div></div></div></div></div></div> ]]></content:encoded><pubDate>Mon, 06 Nov 2023 07:00:00 -0800</pubDate></item><item><title><![CDATA[Working on habits]]></title><link>https://www.davekoshinz.com/blogs/post/working-on-habits</link><description><![CDATA[<img align="left" hspace="5" src="https://www.davekoshinz.com/MicrosoftTeams-image.png"/>We're in a renaissance period for brain research that deepens our understanding of how to live a better life. Additionally, modern life calls us to strengthen our awareness and resist the influence of those who use this knowledge to shape how we think, buy, and act.]]></description><content:encoded><![CDATA[<div class="zpcontent-container blogpost-container "><div data-element-id="elm_cagHBAZSSDOPopye4lrcqA" data-element-type="section" class="zpsection "><style type="text/css"></style><div class="zpcontainer-fluid zpcontainer"><div data-element-id="elm_AeZX4FgORoe4F7d4G5-wWQ" data-element-type="row" class="zprow zprow-container zpalign-items- zpjustify-content- " data-equal-column=""><style type="text/css"></style><div data-element-id="elm_VnBetv4XRAOKbuGpxyk31A" data-element-type="column" class="zpelem-col zpcol-12 zpcol-md-12 zpcol-sm-12 zpalign-self- "><style type="text/css"> [data-element-id="elm_VnBetv4XRAOKbuGpxyk31A"].zpelem-col{ border-radius:1px; } </style><div data-element-id="elm_TybGwnvOT1aUOB8-8sOWRQ" data-element-type="text" class="zpelement zpelem-text "><style> [data-element-id="elm_TybGwnvOT1aUOB8-8sOWRQ"].zpelem-text { border-radius:1px; } </style><div class="zptext zptext-align-center zptext-align-mobile-center zptext-align-tablet-center " data-editor="true"><div style="color:inherit;"><div style="font-size:12px;"><div style="color:inherit;"><div style="color:inherit;"><div><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">We're in a renaissance period for brain research that deepens our understanding of how to live a better life. Additionally, modern life calls us to strengthen our awareness and resist the influence of those who use this knowledge to shape how we think, buy, and act.&nbsp;</span></p></div><div><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp;</span></p></div><div><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Of particular interest is how this research informs an aspect of our experience, habit.&nbsp;</span></p></div><div><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp;</span></p></div><div><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;font-size:20px;">What are habits?</span>&nbsp;</span></p><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span></p></div><div><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">​</span>Habit is anything we do repeatedly based on a cue - routine - reward loop. Habits support who we want to be and where we want to go, and habits can stand in the way of how we want to change.&nbsp;</span></p><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span></p></div><div><p style="text-align:left;"><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Every habit forms through repetition; generally, our existing habits have served our minds in some way at some point in time.&nbsp;</span></p></div></div></div></div></div></div>
</div><div data-element-id="elm_qPYCGrKmcoCRteMYVsYUeA" data-element-type="image" class="zpelement zpelem-image "><style> @media (min-width: 992px) { [data-element-id="elm_qPYCGrKmcoCRteMYVsYUeA"] .zpimage-container figure img { width: 500px ; height: 312.50px ; } } @media (max-width: 991px) and (min-width: 768px) { [data-element-id="elm_qPYCGrKmcoCRteMYVsYUeA"] .zpimage-container figure img { width:500px ; height:312.50px ; } } @media (max-width: 767px) { [data-element-id="elm_qPYCGrKmcoCRteMYVsYUeA"] .zpimage-container figure img { width:500px ; height:312.50px ; } } [data-element-id="elm_qPYCGrKmcoCRteMYVsYUeA"].zpelem-image { border-style:none; border-radius:1px; } </style><div data-caption-color="" data-size-tablet="" data-size-mobile="" data-align="center" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimage-container zpimage-align-center zpimage-tablet-align-center zpimage-mobile-align-center zpimage-size-medium zpimage-tablet-fallback-medium zpimage-mobile-fallback-medium hb-lightbox " data-lightbox-options="
                type:fullscreen,
                theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-box zpimage-space-none " src="/basal%20ganglia-1.jpg" width="500" height="312.50" loading="lazy" size="medium" alt="basal ganglia" data-lightbox="true"/></picture></span></figure></div>
</div><div data-element-id="elm_3XVOPwWdI8SydkOmJnuIxg" data-element-type="text" class="zpelement zpelem-text "><style> [data-element-id="elm_3XVOPwWdI8SydkOmJnuIxg"].zpelem-text { border-radius:1px; } </style><div class="zptext zptext-align-left zptext-align-mobile-left zptext-align-tablet-left " data-editor="true"><div style="color:inherit;"><div style="font-size:12px;"><div style="color:inherit;"><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Our procedural memory supports habits and it correlates with functions in our Basal Ganglia. Procedural memory is our back seat driver; unless we consciously intervene, it is happy to take control. It's not part of our conscious process but fills the critical role of helping us master activities.&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Procedural memory augments our conscious process with routines that free our mind from thinking through repetitive tasks. Procedural memory uses less energy to complete a task, so the brain defaults to procedural memory whenever possible. The brain conserves energy whenever possible; it's wired that way. Our brain uses about 20% of our body's energy. If it were to use twice that, it would be unlikely early humans could have consumed enough calories to dominate the planet.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">​&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">An example of procedural routines is driving a car; when you were learning, it required a lot of mental energy. As you mastered the process, it required far less effort. When things change, like driving in a new city, more conscious effort and energy are needed until new routines form in your procedural memory.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">​&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">The Basal Ganglia communicate with our motor system and the Limbic System, our emotional center. They respond faster to an event than our executive function in the frontal lobe. Many of us have experienced occasions where we reacted to danger but don't remember the instance of reaction - that was most likely the Basal Ganglia in action.&nbsp;</span></p></div></div></div></div></div>
</div><div data-element-id="elm_6X7G2cVuvnxoyJ9Vo3JZYw" data-element-type="imagetext" class="zpelement zpelem-imagetext "><style> @media (min-width: 992px) { [data-element-id="elm_6X7G2cVuvnxoyJ9Vo3JZYw"] .zpimagetext-container figure img { width: 367.91px !important ; height: 308px !important ; } } @media (max-width: 991px) and (min-width: 768px) { [data-element-id="elm_6X7G2cVuvnxoyJ9Vo3JZYw"] .zpimagetext-container figure img { width:367.91px !important ; height:308px !important ; } } @media (max-width: 767px) { [data-element-id="elm_6X7G2cVuvnxoyJ9Vo3JZYw"] .zpimagetext-container figure img { width:367.91px !important ; height:308px !important ; } } [data-element-id="elm_6X7G2cVuvnxoyJ9Vo3JZYw"].zpelem-imagetext{ border-radius:1px; } </style><div data-size-tablet="" data-size-mobile="" data-align="left" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimagetext-container zpimage-with-text-container zpimage-align-left zpimage-tablet-align-left zpimage-mobile-align-left zpimage-size-custom zpimage-tablet-fallback-custom zpimage-mobile-fallback-custom hb-lightbox " data-lightbox-options="
            type:fullscreen,
            theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-none zpimage-space-none " src="/Working%20on%20Habits%20.png" width="367.91" height="308" loading="lazy" size="custom" alt="success" data-lightbox="true"/></picture></span></figure><div class="zpimage-text zpimage-text-align-left zpimage-text-align-mobile-left zpimage-text-align-tablet-left " data-editor="true"><div style="color:inherit;"><div style="color:inherit;"><div style="color:inherit;"><div><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">The habit loop</span>; cue - routine - reward, was named by <span style="font-style:italic;">Charles Duhigg in The Power of Habit&nbsp;</span></span></div><span style="font-size:18px;"><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">Every habit starts with a cue, something that initiates procedural memory to run a routine.&nbsp;</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">A volleyball coming your way could trigger the &quot;spike the ball&quot; routine.&nbsp;</span></div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">It could be an emotional cue, causing you to go to the freezer and get ice cream.&nbsp;</span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><br/></span></div><div><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;">A thought cue such as &quot;nobody is going to be interested in hearing my idea&quot; could trigger an avoidance routine.&nbsp;</span></div></span></div></div></div></div>
</div></div><div data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw" data-element-type="image" class="zpelement zpelem-image "><style> @media (min-width: 992px) { [data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw"] .zpimage-container figure img { width: 838px ; height: 251.40px ; } } @media (max-width: 991px) and (min-width: 768px) { [data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw"] .zpimage-container figure img { width:723px ; height:216.90px ; } } @media (max-width: 767px) { [data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw"] .zpimage-container figure img { width:415px ; height:124.50px ; } } [data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw"] .zpimage-container[class*='zpimage-overlay-effect-'] figure:hover figcaption , [data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw"] .zpimage-container[class*='zpimage-overlay-effect-'] figure figcaption { background:rgba(22,71,90,0.5) ; } [data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw"] .zpimage-container figure figcaption .zpimage-caption-content { font-family:'Trebuchet MS', sans-serif; font-weight:400; text-shadow:1px 1px 0px #000000; } [data-element-id="elm_m1g_yuZSsTKA8zJ6CcZSjw"].zpelem-image { border-radius:1px; } </style><div data-caption-color="" data-size-tablet="" data-size-mobile="" data-align="center" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimage-container zpimage-align-center zpimage-tablet-align-center zpimage-mobile-align-center zpimage-size-fit zpimage-tablet-fallback-fit zpimage-mobile-fallback-fit zpimage-overlay zpimage-overlay-effect-static-bottom hb-lightbox " data-lightbox-options="
                type:fullscreen,
                theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-none zpimage-space-none " src="/Examples%20of%20habits.png" width="415" height="124.50" loading="lazy" size="fit" alt="examples of habit" data-lightbox="true"/></picture></span><figcaption class="zpimage-caption zpimage-caption-align-center"><span class="zpimage-caption-content">Examples of a &quot;Habit&quot;</span></figcaption></figure></div>
</div><div data-element-id="elm_j7Ya1QmIdwmt7QHRx5G69A" data-element-type="text" class="zpelement zpelem-text "><style> [data-element-id="elm_j7Ya1QmIdwmt7QHRx5G69A"].zpelem-text { border-radius:1px; } </style><div class="zptext zptext-align-left zptext-align-mobile-left zptext-align-tablet-left " data-editor="true"><div style="color:inherit;"><div style="font-size:12px;"><div style="color:inherit;"><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">It could also be a habit that is the cue for another habit - for instance, when I talk with people about doing yoga practice at home, I suggest a cue that will support the habit of a home yoga practice. The cue is seeing the yoga mat; I suggest placing it where it will catch their eye and draw them into the routine. The bridge habit is to commit to getting on that mat every day. When triggered by the cue (seeing the mat), they do the routine (getting on the mat). When they build the bridge habit of getting on the mat, it becomes the cue to the more difficult habit of doing yoga.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">The Basal Ganglia are connected to our emotional and reward systems; yes, there is a physical structure in the brain that gives us good feelings as rewards. And every habit has a reward; it may be feeling good or relief from feeling bad. The reward can be numbness because that is better than feeling bad.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp;</span></p></div><div><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-size:18px;">When creating new habits it's important to be clear on the cue, routine, and reward, so that you consistently practice it the same way. </span><span style="font-weight:bold;font-style:italic;font-size:18px;">And always celebrate success, thus amplifying the reward.</span><span style="font-size:11pt;">&nbsp;</span></span></p></div></div></div></div></div>
</div><div data-element-id="elm_BsZe1Zo_M2Y3EP4oR8Rssg" data-element-type="imagetext" class="zpelement zpelem-imagetext "><style> @media (min-width: 992px) { [data-element-id="elm_BsZe1Zo_M2Y3EP4oR8Rssg"] .zpimagetext-container figure img { width: 362.13px !important ; height: 304px !important ; } } @media (max-width: 991px) and (min-width: 768px) { [data-element-id="elm_BsZe1Zo_M2Y3EP4oR8Rssg"] .zpimagetext-container figure img { width:362.13px !important ; height:304px !important ; } } @media (max-width: 767px) { [data-element-id="elm_BsZe1Zo_M2Y3EP4oR8Rssg"] .zpimagetext-container figure img { width:362.13px !important ; height:304px !important ; } } [data-element-id="elm_BsZe1Zo_M2Y3EP4oR8Rssg"].zpelem-imagetext{ border-radius:1px; } </style><div data-size-tablet="" data-size-mobile="" data-align="right" data-tablet-image-separate="false" data-mobile-image-separate="false" class="zpimagetext-container zpimage-with-text-container zpimage-align-right zpimage-tablet-align-right zpimage-mobile-align-right zpimage-size-custom zpimage-tablet-fallback-custom zpimage-mobile-fallback-custom hb-lightbox " data-lightbox-options="
            type:fullscreen,
            theme:dark"><figure role="none" class="zpimage-data-ref"><span class="zpimage-anchor" role="link" tabindex="0" aria-label="Open Lightbox" style="cursor:pointer;"><picture><img class="zpimage zpimage-style-none zpimage-space-none " src="/Working%20on%20Habits%20%20-1-.png" width="362.13" height="304" loading="lazy" size="custom" alt="success" data-lightbox="true"/></picture></span></figure><div class="zpimage-text zpimage-text-align-left zpimage-text-align-mobile-left zpimage-text-align-tablet-left " data-editor="true"><div style="color:inherit;"><div style="font-size:12px;"><div style="color:inherit;"><div style="color:inherit;"><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">Changing habits</span>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">A method for change is to maintain the cue and the reward while interrupting the old routine and replacing it with a new one. The key to this is clarity on each step in the habit loop; spending time understanding the cue, routine, and reward is critical.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"><span style="font-weight:bold;">To replace the &quot;routine&quot; in the cue - routine - reward loop</span>.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">First, observe yourself in this habit and decide what the components are. Say you discover the &quot;cue&quot; is the feeling of exhaustion after getting the kids into bed, the &quot;routine&quot; is watching TV, and the reward is resting your conscious brain (not having to think), which you get from watching TV. Great, so what other routines would align better with the longer-term goals that would give you the same, similar, or better reward? Maybe doing some massage with your significant other? Maybe getting on the floor for some unstructured gentle stretching, or going for a walk?&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Once you've decided on a new routine, you start programming your procedural memory through repetition and make it as easy as possible to do the new routine instead of the habitual one. In this case, perhaps you clear a space on the floor before putting the kids to bed, put out a yoga mat, or check in with your significant other so that you're both ready for your massage exchange. The tendency will be to follow the cue with the old routine until it is interrupted by the new routine.&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">It's also valuable to add friction, such as unplugging the TV so that you have to take an unusual action to watch it or putting it in the garage while you change the habit. Friction slows things down, adds to the routine, and cues us to make conscious choices.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">As you improve at changing habits you can also disrupt a habit at the cue. When I fight with my wife, I tend to feel alone and unloved; that's the cue. I want something sweet to shift the feeling of emptiness, and getting that sweet thing is the routine. This has been one of my most embedded habits as it began in early childhood, so I've dealt with it at multiple levels.&nbsp;</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;"><span style="font-weight:bold;"><br/></span></span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;"><span style="font-weight:bold;">Friction</span>: I don't keep my go-to sweets in the house, so I have to jump in the car and go to the store.&nbsp;</span><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;">By adding friction and a trip to the store, I've expanded the routine, slowed things down, and created a more significant time delay to the reward. Because the trip to the store is not as deeply embedded into the routine, it makes the routine more conscious.</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;font-weight:bold;"><br/></span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;font-weight:bold;">Cue</span><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;">: When the cue happened (fight) I didn't start by changing the reaction of seeking a treat, I would jump in the car seeking a treat, but I gradually turned that into a drive to a park and going for a walk. Then it shifted to a walk or a bike ride. The bike ride gave me a better reward than the treat.&nbsp;</span></p><p><span style="color:inherit;font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><br/></span></p><p><span style="color:inherit;font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;">Getting to the root</span>: Often deeply embedded habits were formed in early childhood, under emotional or traumatic experiences. An immature brain created them with limited understanding, resources, or autonomy. Most intractable habits have deep roots and can be hard to transform without changing the mental constructs that support them. Upending an early childhood habit can take years of therapeutic work with different methods and habit change techniques.</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;font-weight:bold;"><br/></span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:20px;color:inherit;font-weight:bold;">Creating New Habits: </span><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;">&nbsp;&nbsp;</span></p><div style="color:inherit;"><div style="color:inherit;"><div><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;color:inherit;">I suggest working on at least two complementary habits at the same time. Working on multiple habits is more effective than a habit in isolation because habits are always part of an ecosystem that helps them resist change.&nbsp;</span><br/></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Pick the main habit you want to create. Spend some time thinking about it and get super clear. Spend some time writing about it and make a concise and accurate description. It should be simple, clear, and easy for someone else to understand. Next, write about how you will reward yourself when you do the action; something small that marks your success could be as simple as looking in the mirror and thanking yourself for following through. It can even be something you already do, but you convert to a reward, for instance, your morning coffee. You don't have to get it perfect immediately; this is a process of learning and exploring.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">When the main habit is clear, write about what other habit would support the first habit's success. Go through the same process of describing it clearly and concisely.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Here's an example of how habits support each other. Say you want to get more exercise, your main habit could be; Jog 30 minutes every morning. Your supporting habit could be; Get up 45 minutes earlier than usual. Getting up early enough to jog supports the jogging habit and the jogging habit supports the habit of getting up 45 minutes early by helping you sleep better. That way, they support each other.&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp;</span></p></div><div><p><span style="font-size:20px;font-family:&quot;Trebuchet MS&quot;, sans-serif;font-weight:bold;">Adding cues and support:&nbsp;</span></p></div><div><ul><li style="margin-left:24px;font-size:11pt;"><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Get a paper wall calendar and put it in the best place to remind you of your new habits as often as possible.&nbsp;</span></p></li><li style="margin-left:24px;font-size:11pt;"><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Mark the day you will start on your calendar; that should be tomorrow unless there is a compelling reason to delay. Any delay will weaken your resolve.&nbsp;</span></p></li><li style="margin-left:24px;font-size:11pt;"><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">I like to commit to working on a habit for seven weeks. Habits take a while to groove in, and that works for most. So I mark the date on the calendar seven weeks out and write on that day how you will celebrate your success, something significant that acknowledges seven weeks of commitment and action.&nbsp;</span></p></li><li style="margin-left:24px;font-size:11pt;"><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">Every day you do the routine, mark it on your calendar. Don't require perfection; set your goal of only missing seven days during the seven-week sprint. Giving yourself some leeway makes it easier to start right back up if you miss a day.&nbsp;</span></p></li></ul></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp;</span></p></div><div><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">As the procedural memory gets programmed, your new habit will become easier.</span>&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp;</span></p></div><div><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">*A habit generally takes from 18 to 254 days to solidify, depending on complexity, supporting environment, and your ability to build habits.</span>&nbsp;&nbsp;</span></p></div><div><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;"> &nbsp; &nbsp;</span></p></div><div><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;">A few other tips:</span>&nbsp;&nbsp;</span></p><div style="margin-left:24px;"><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">Partnering </span>with someone to report to each day, could be a text or email, is a powerful practice. This invites transparency and self-accountability and is most potent if the agreement is to read the text or email and respond, with something like &quot;Thank You&quot;. If the response is criticism, comparison, comment, or sometimes even encouragement, it can muddy the process and become a reason not to practice the habit. Even better if they are working on a habit also.&nbsp;</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><br/></span></p></div><div style="margin-left:24px;"><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">Notice </span>how you respond to every aspect of habit creation; notice your energy levels and enthusiasm. They will inform you of any blocks that get in the way of your new habit.&nbsp;</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><br/></span></p></div><div style="margin-left:24px;"><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">Realize </span>this is hard work. Generally, we deny it, but we all have difficulty creating or changing habits. Habits can be very complex; in creating new habits, we often go against old, deeply rooted habits that are part of an ecosystem. &nbsp;</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><br/></span></p></div><div style="margin-left:24px;"><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">When </span>you enter the habit change process, you will start noticing other habits that may detract from your success; these habits may need to be intentionally worked with if they get in the way.&nbsp;</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><br/></span></p></div><div style="margin-left:24px;"><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">Be honest</span> with yourself, and avoid rationalization. It's easy to fudge but that undermines the process, the implicit memory is very literal and doesn't deal well with ambiguity.&nbsp;</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><br/></span></p></div><div style="margin-left:24px;"><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">Avoid seeking perfection</span> but cultivate consistency and tenacity. Allowing imperfection reduces the tendency to rationalize. Consistency is required, not perfection.&nbsp;</span></p><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><br/></span></p></div><div style="margin-left:24px;"><p><span style="font-family:&quot;Trebuchet MS&quot;, sans-serif;font-size:18px;"><span style="font-weight:bold;font-style:italic;">Continuing through failure</span> builds strength; when you miss a day, start back up tomorrow.&nbsp;</span></p></div><div style="margin-left:24px;"><p><span style="font-size:18px;font-family:&quot;Trebuchet MS&quot;, sans-serif;">*Phillippa Lally conducted a study in 2009 on habit formation, and the results showed that it takes from 18 to 254 days to create a new habit.&nbsp;</span></p></div></div></div></div></div></div></div></div></div></div>
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