MOST times I have to use a bit of PMA –
Push My Ass, somehow
A bit of ACTION creates a bit of motivation
A bit of PRACTICE to develop a bit of a habit
of my conscious choice
Get a bit rid of an unhelpful idea like a bit of rock out of my rowboat.
E of ABCDE tool = Effective new belief
Planning, Patience, Practice,
Persistence is needed in an endeavour I choose
Effective belief and choice
Healthy Belief
Helpful Belief
Healthy Risk Taking
Have a plan
Work on LFT – Lowered Frustration
Threshold - make it HFT - a bit Higher Frustration Threshold
A new belief doesn't have
to be radically different than the old - could just be a toned down more
realistic version of it ("this is unpleasant and I can stand it” versus
"this is awful and I can’t stand it.")
DO a bit better now, feel a bit better
later
New belief will not be an old
friend, it may even be uncomfortable – like a NEW SHOE. Know that it is what is
needed and that it will look and serve me better, and it needs to be “worn in” a little bit over time.
My old belief was cobbled
together from all kinds of absurd sources - school, pop-culture, parent,
etc... This time around maybe take some
time to pick or choose and carefully consider what is a bit more helpful to believe - then set out to believe it.
I would “prefer" to do well -
“Prefer” rather than “demand”
B = Story I tell myself about the A
I REACT to the B, rather
than the A
C = B C ≠ A
It is a thought of mine which tends to cause stress = belief-based stress
D – where is evidence
that the belief B is real? Where is evidence that the belief B is helping
me?
E – Effective Belief, rather than happening “spontaneously,” are what I choose my life to look like and how I
am setting myself up to be.
I put in some effort to create my own, new, healthy
thought.
I DO a bit better now, to FEEL a bit better later.
Cognitive Dissonance – gap between
what I cognitively accept and when I emotionally feel better because of it.
An emotion needs to “catch up.”
I am a fallible human being
- perfection is not even on my radar. :)
ABCDEF = a bit of a FEELING that is helpful, or desirable, or constructive.
ABCDEFG = GOAL is to “cope”
in a constructive, or participative way. To participate a bit more fully. A bit of PROGRESS, rather than a bit of perfection!
ABCDEFGH = HAPPINESS because
I am doing what I can do to control a thought of mine, which is where a bit of my true power
exists. Unable to determine an outcome from other people, places and things.
May have a little influence, but the determination is “in the hands of the
Gods.” I only have control over HOW I think and WHAT I do.
I do my bit better work with ME. It is the most important tool I have.
