The human body is astounding. As delicate as it is resilient, it's capable of amazing feats like childbirth, ultra marathons, and sitting through that onerous board meeting for three hours without completely shutting down.
Our bodies get us from point A to point B, but it's our minds that interpret, structure, and define our entire world — and, what's more, give it meaning.
Unfortunately, our minds don't always play nice. They can sabotage us by sending unhelpful messages, like "that's never going to work" or "you're such a loser"— signals from the brain which essentially eat away at our motivation and self-esteem.
So whether you want to rock that job isnterview, learn better, or feel better, how can you get your thoughts and emotions to work for you rather than against you? Glad you asked!
I'm a practicing psychologist, and I've combed through some of today's great books on the mind to put together seven little mental exercises you can do in 60 seconds or fewer that can help you be more successful in whatever you do.
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Instant likability — just add mistakes!
If you blocked off another hour tonight to rehearse your presentation for the eleventy-billionth time, blowing it off for Netflix might be the better choice.
It turns out that competent people actually appear more attractive and likable when they falter rather than when they try to be perfect.
Richard Wiseman, experimental psychologist and author of the book "59 Seconds," explored this when he chose two actresses to demonstrate a blender before an audience.
One actress performed perfectly and appeared highly knowledgeable. The other ran into some trouble: The blender's lid came off and she spilled fruit juice all over herself.
Although the crowd found the first demonstration professional and convincing, the second actress came out on top in terms of likability. When asked to explain their ratings, people said they couldn't relate to the flawless first actress, but warmed to the second actress, who showed a more human side.
One minute mental makeover:
This isn't a recommendation to force a fleet of silly slip-ups for the sake of being likeable, but Wiseman says that there is an easy way to up your likability factor: Reveal your weaknesses. Studies show that those who confess their weaknesses early on when talking about themselves will be rated as more likeable.
The future is an insight engine
Getting to "eureka!" is actually a lot easier than you might think.
John Kounios and Mark Beeman, authors of "The Eureka Factor," say that using your imagination in two uncommon ways — one that changes the present, and one that affects the future — can help prod inspiration out of its sleepy hidey hole.
One minute mental makeover:
1. Pretend you're someone else.
One way to foster creative, non-conformist thinking is to play a little make-believe. Imagine yourself in the role of someone notoriously less conformist. For starters, you could try donning the persona of a punk — Kounios and Beeman found that this mindset encouraged creative thinking!
2. Use distant-future thinking.
Thinking about what's to come encourages creative freedom, but there are two different mindsets with which you can approach it: near future or distant-future thinking. Imagine winning a trip to Tokyo either tomorrow or in one year.
In the first scenario you'd likely picture how to get to the airport and collect your tickets, whereas in the second scenario, you'd conjure up the scent of cherry blossoms or the hustle and bustle of downtown Tokyo.
The second set of images is far more creative and associative because thinking about the farther future permits more possibility and less analysis. Spend a minute to allow your thoughts to drift further into the future and you'll be surprised by what you come up with.
Try a four-step anti-procrastination plan
You sit down to do some research or prepare a presentation, and 45 seconds in you're overpowered by the urge to check your email or have a peek at Facebook. You work for five minutes, and then you're back to your feeds. Jeffrey M. Schwartz explains this un-productivity loop in "You Are Not Your Brain."
When we act out an unhealthy behavior, it provides us with a sense of relief from distressing sensations, in turn wiring our brain to connect this behavior to a temporary high, which strengthens the habit.
For example, if the brain sends a message like "I'm not good enough," and we try to nix the thought by acting out a stress habit — like looking for other people's reassurance on Facebook — then we will be hooked on those temporary fixes. Luckily, there's a method called the Four Steps to help you bust your brain out of this unhelpful cycle and focus on what matters.
One minute mental makeover:
1. Relabel by saying what's happening: e.g., "I'm having the urge to go on Facebook."
2. Reframe by reminding yourself why it's troubling you: "Checking Facebook reduces my anxiety that I might not be able to complete the work I should be doing."
3. Refocus by doing something productive like beginning the easiest work task.
4. Revalue by recognizing that this impulse to procrastinate is just a deceptive brain message, and needn't be taken seriously.
See the rest of the story at Business Insider