Now we know that through “self-directed neuroplasticity”, or doing something with clarity, skillfulness, and intention”, we can change our brains for the better. But, according to psychologist Rick Hanson (2011), a senior fellow at UC Berkeley’s Greater Good Center, the key is the use of “controlled attention”.
If we generally set our attention on negative things such as “resent or regret” …then we will “build out the neural substrates of those thoughts and feelings”. Alternatively, if we give our attention to gratitude, “the blessings in our life – the wholesome qualities in ourselves and the world around us; the things we get done … – then we build up very different neural substrates” (Hanson, 2011).
Many people struggle to gain control over their attention, but even our ability to focus can be strengthened with practice. Whether you choose to practice mindfulness, gratitude practices, or simply counting your blessings, each time you dedicate time and energy to pull your awareness back to a specific object, you improve your control over your attention.
However, Hanson (2011) warns that simply “having positive experiences is not enough to promote lasting well-being”. Although feeling grateful for a minute is arguably better than feeling regret for a minute, it isn’t enough to change the brain. Instead, he recommends 3 steps for what he refers to as “taking in the good” – a series of strategies he extracted from therapy techniques and life practices.
1. Turn good facts into good experiences – don’t just pass over any opportunity to truly feel good. Recognize even the tiniest opportunity and then allow yourself to feel truly good. Actively look for good news.
2. Really savor the positive experience – feeling something intensely in your body will facilitate learning. Keep your attention on a positive experience, even a little one, for even a few extra seconds.
3. Let it sink in – like a sponge soaks in water, allow your body to absorb the emotions, sensations, and thoughts of a positive experience.
Unfortunately, Hanson (2011) explains, “our brains choose to scan for, store, recall, and react to unpleasant experiences over positive ones”. And, Hanson continues, according to psychiatrist Vladimir Maletic, “even a single episode of major depression can reshape circuits of the brain to make future episodes more likely” (2011).
We can’t avoid negative experiences, and we don’t deny that many actually bring some benefit so we also don’t want to suppress them either. However, we can actively look for and take a moment focusing our attention on the positive experiences when we find them. #leadership#growthmindset#neuroplasticity#selfleadership#happiness#coach#leadclearly