In Chapter 3, we learn about mind sculpting, a technique used by psychologists to prepare patients to take actions by first allowing them to imagine completing the task and rehearsing it in their minds. Using mind sculpture allows someone to "imagine doing it" rather than "just doing it", which is much less threatening for a person facing a large change in their lives. Dr. Maurer says that using mind sculpture stimulates the parts of the brain that are used when you actually perform a task, therefore training or tricking the brain into learning the task before you attempt it. He lists out specific steps in achieving mind sculpture technique successfully, including imagining all aspects of the task or scenario- the sounds, tastes, smells, and feelings associated with it.
One example he cites is a patient who had a fear of swallowing pills. Using mind sculpture, the patient mentally rehearsed swallowing a pill, repeatedly, until she felt comfortable attempting it. When she did attempt to really swallow, her brain had already learned the task and her body simply followed. I thought the most interesting aspect of this technique is that you can start with just imagining a task or scenario for just a few seconds each day, working up to a few minutes, working up to more time. Anyone can imagine a task they are fearful or resistant to try for a few seconds ! This reinforces the title of the chapter, "Think Small Thoughts" very well.
In Chapter 4, "Take Small Actions", Dr. Maurer describes how to use kaizen to breakdown large, vague goals into very small actions. This chapter was my favorite so far, because you really start to see some concrete examples of how kaizen works. I loved the example goal of increasing one's exercise, because I can relate to this one personally. Like many people, I know I should exercise but am not as diligent or enthusiastic as I could be about getting in my 30 minutes per day. If I were using kaizen to condition my brain into not resisting exercise, I would break down the goal to much smaller pieces, rather than the typical, "I need to exercise 30 minutes a day every day". Maybe I could commit to marching in front of the TV for one minute per day, or squeezing a tennis ball while sitting on the couch, or walking for 5 minutes around the block with my dog. Whatever the smallest step is, that's the one I should be doing first and mastering, according to kaizen. So, I am going to try this technique. My small task for one month is to use my elliptical trainer for 2 minutes every day on the lowest level. I know I can do this, even though it seems ridiculous and won't affect my health. But, in order to overcome my resistance to the 30 minutes per day, I will give it a try.
Soon, many of us will be making our New Years resolutions. In pages 103 through 108, Dr. Maurer gives very specific steps to achieving several common New Years resolutions, broken down into smaller actions. This year, instead of heading in full force and failing like the majority of the population, how about trying some of his suggested steps ? Which broken resolutions would you be willing to try again, this time using kaizen ?
Next week, we will review Chapters 1-4 , so if you haven't yet picked up the book or read it, here's your chance to catch up!
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