#5 R = Regulating [Neuroscience/Goal Achievement/Change Concepts]
Nervous System,
Regulation
Main Points/Findings
* Our brains are a complex system
* Calming or energizing our nervous system helps us focus and take action
* We can consciously self-regulate and co-regulate
* Mindful breath awareness meditation helps us pay attention
* Mirror neurons help us connect with others
* Loving-kindness meditation leads to more self-compassion
Sources
Butler & Randall (2012)
Cozzolino (2014)
Ferrari & Rizzolati (2014)
Frederickson et al. (2008)
Hanson & Mendius (2009)
Hasson et al. (2012)
Hutcherson, Seppala, &
Marshak (2019)
Nowack (2017)
Neff (2012)
Porges (2007, 2017)
Regine & Lewin (2000)
Schön et al. (2018)
Sayers, Cresswell, & Taren (2015)
#6 O = Orienting [Neuroscience/Goal Achievement/Change Concepts]
Mindset
Main Points/Findings
* Our mindset influences our thoughts and actions
* A growth mindset enhances goal achievement; a fixed mindset hinders it
Sources
Doidge (2015)
Dweck (2008)
Marshak (2019)
Ochsner (2017)
#7 L = Lasting [Neuroscience/Goal Achievement/Change Concepts]
Mental Contrasting/
Implementation Intentions
Main Points/Findings
* Contrasting our current undesired state with the desired state is most effective in achieving goals to which we are committed
* Implementation intentions circumvent the power of ingrained habits
* Reappraisal lowers threat response
Sources
Achtziger et al. (2009)
Gollwitzer (1993, 2000, 2006)
Gollwitzer & Sheeran (2006)
Gross (1998)
Ludwig, Srivastava & Berkman (2018)
Miller & Cohen (2001)
Oettingen (2012, 2014)
Oettingen & Gollwitzer (2010)
Prehn (2012)
#8 L = Leading Yourself [Neuroscience/Goal Achievement/Change Concepts]
Integration and Goal Setting
Main Points/Findings
* Moving while imagining yourself in a different mindset or situation may alter beliefs and behavior
* Self-compassion is essential in overcoming inevitable obstacles
* The integration of sensory input, thinking, and movement facilitates learning
Sources
Breit et al (2018)
McCraty (2015)
Reilly et al (2016)
Rogers (2012)
Siegel, D. (2020)
Siegel & Pearce-McCall (2009)
Thayer & Lane, 2009)
Van Der Kolk (1994)
Zhu et al. (2017)
Zull (2002)
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