addresources lmyb

At the end of the day I’ll know this conference has been a success for me if _____________________.

Overview

• Understanding your brain’s built-in hard-wired reward-and-planning system

• Asking 2 questions• Strategic behavioral inquiry: How exactly did

you do that?

Assumptions

• Everybody’s doing the best they can• Every behavior serves a function• Behavior is not incomprehensible or random• Behavior follows patterns which reveal

themselves to the curious observer free of prejudice or blame or theory

UNDERSTANDING YOUR BRAIN’S BUILT-IN HARD-WIRED REWARD-AND-PLANNING SYSTEM

Image: wikimedia commons

We don’t do anything we’re not motivated to do

Dopamine is the neurotransmitter of:

• Reward• Motivation• Woo hoo!

• Pride• Success• Yay!

What does dopamine feeeel like?

Preferred States Inventory

1. Call to mind a “peak” moment– When was this?– Who was there?– Where were you?

2. Clarify sensory detail– What exactly did you see?– What were you hearing?– Was there texture? Temperature?– Were there smells?

Preferred States Inventory

3. Identify the highlight moment– What was the very best part of all that? If you had

to choose just one moment?

4. Say hello to your body – What were you feeling, in your body, right in the

middle of all that?– Where exactly – in your body – did you feel that?– What words would describe that feeling?

1. 1-step errands

2. Chores with cues

3. Basic inhibition

Age-appropriate ExpectationsPreschool

1. 2-3 step directions

2. 20-30 minute assignments

3. Follow rules/inhibit/no grabbing

Age-appropriate ExpectationsKindergarten -2nd Grade

1. Simple shopping list

2. Keep track of variable daily schedule

3. Inhibit and regulate even without teacher present

4. Simple delayed gratification (phone)

Age-appropriate Expectations3rd-5th Grade

1. Complex chores

2. Organizing system

3. Time management

4. Self soothe

5. Manage conflict

Age-appropriate Expectations6th – 8th Grade

1. Independent with assignments

2. Make adjustments based on feedback

3. Inhibit reckless behavior

4. Say “no” to fun activity if other plans already made

5. Take others’ perspective

Age-appropriate ExpectationsTeenage-mid 20’s

Age-appropriate ExpectationsLending Your Brain

Cortico-striatal loop

The reward-and-planning system

• Anticipate goal (state)• Identify tasks• Sequence / problem-solve• Block out distractions• Get the reward

Ways the reward-and-planning system can go wrong

• Anticipate goal (state)• Identify tasks• Sequence / problem-solve• Block out distractions• Get the reward

• Anticipate goal (state)– Strategies: • Preferred States Inventory• Letter from the future• Look for the goal-behind-the-goal

• Identify tasks– Strategies:• Coaching• Interview someone who’s already done it• Vocational counseling• Weekly planning session

The best defense against the manipulation of our attention is to determine for ourselves – in advance - how we want to invest it.

- E. Goldberg

• Sequence / problem-solve– Strategies:• Coaching• Project management• Review your successes and strengths: What evidence

do you have that you CAN do this?• Psychotherapy• Morning 10-minute review• Mind-mapping software / apps

Image: Jim Mills @ photoxpress

• Block out distractions– Strategies:• Eliminate distractions• Increase salience (what’s in it for me?)• Morning 10-minute review• The Body Double• StayOnTask app

Increase salience

StayOnTask app

• Get the reward– Strategies• Maintain boundaries• Ask “what about this do I want?”• Get clear about your preferred states. Recognize

your unique body-based neurological blueprint for happiness. Be honest, own it.

“authority of the body”

ASKING TWO QUESTIONS

Am I having fun now?Is this important?

YesYes

important?

(85 – X) x 365

When we focus on leading a passionate, meaningful life we create a spectacular ripple effect of inspiration in the lives around us.

YesYes

I’m having fun.I’m on task.

Am I having fun now?

Is this important?

YesYes

I’m having fun.I’m not on task.

Is this important?

Weekly Planning Session

10-MinuteMorning Review

What will you do today that you'll still remember one year from now??

What’s your One Thing?

10-Minute Morning Review

Take Advantage of Natural Breaks in Your Daily Routine

StayOnTask app

YesYes

I’m not having fun.I’m on task.

Is this important?

Increase salience

easy hard

Barter practical / social support

YesYes

I’m not having fun.I’m not on task.

Is this important?

STRATEGIC BEHAVIORAL INQUIRY

AANTECEDENTS

BBEHAVIOR

CCONSEQUENCE

AANTECEDEN

BBEHAVIOR

CCONSEQUENC

AANTECEDENTS

BBEHAVIOR

CCONSEQUENC

AANTECEDEN

BBEHAVIOR

CCONSEQUENCES

Beginning Middle End

…and How Exactly Did You Do That?

• Behavioral control• Choices and options• Self-regulation– Arousal– Motivation– Mood

Objectives of SBI

• Specific behavioral strategy• What feeling-goals were associated with the

goal?• Motivational level on a scale from 1-10

Benefits of SBI

• Affirms the value of coachees’ unique internal experience

• Emphasizes the culture of self-regulation• Encourages metacognition

Assumptions of SBI

• Everybody’s doing the best they can• Every behavior serves a function• Behavior is not incomprehensible or random• Behavior follows patterns which reveal

themselves to the curious observer free of prejudice or blame or theory

How to “do” SBI

• HEDYDT?

HEDYDT?

• How • Exactly• Did• You• Do• That• ?

HEDYDT?

• How (a technology)• Exactly (a precise “recipe,” a sequence of

actions and thoughts and images)• Did (post-mortem)• You (accountability, reality-based)• Do (behavioral, practical)• That (situation-specific)• ? (open, genuinely curious inquiry)

Personal Application

• What habit or practice have you intentionally developed? And How Exactly Do You Do That?

• What bad habit persists? And How Exactly Do You Do That?

• End-of-day QI

Collect data – allow yourself to fall in love with the truth

Family/Social Application

• Think of the most important relationship in your life right now– What do you most admire about him/her?– If you had a magic wand, what might you change?– What could you do to improve the relationship by

10% in the next 24 hours?

Clinical Application

• What recurring behavioral problem is showing up in your clinic or classroom?

• Note: we aren’t asking “why did you do that,” but rather “how exactly did you do that.”

Appendix A

What’s your One Thing?

Appendix C

Summary

• Understanding your brain’s built-in hard-wired reward-and-planning system

• Asking 2 questions• Strategic behavioral inquiry: How exactly did

you do that?

Living in The Gap

• Compassion• Self-compassion

Let’s stay in touch!

Join my e-newsletter list:

Fill out a card today and drop it in the box.

Text to join: text DNSEMINARS to 22828

Sign up on my web site or Facebook page

Visit us on the web: www.DrNowell.com

davidnowell David Nowell Seminars

addresources lmyb

planning system

reward strategies

distractions strategies

fun activity

goal state strategies

tasks strategies

wrong sequence problem

unique body

Documents

keyboard shortcuts for the opera browser for mac os x

introduction to six sigma

cakes recipes

star wars original trilogy trivia (episodes iv-vi)

effective parenting: establishing boundaries

the last carnival i ever saw

xcdc14a

the dutch republic in international trade

1 시스템분석입문

jan van eyck and the man in a red turban

bodybuilding - the rock hard challenge (month 1 training)

iron mills essay

basic buffer overflows explained

how computer keyboards work

who killed god

physical modelling synthesis overview

venture capital

the best american humorous short stories

bhagavad gita

chapter 24