Before we begin…• Ask questions after each slide

• I may ask questions to know what your prior knowledge is

Change Psychology

A PowerPoint teaching you how to change

yourself

Why did I Choose This Topic?

• For a long time I felt that I couldn’t change

• I am a procrastinator, as many of you know

• It has been affecting my marks

• Maybe you have a similar problem

What WILL be covered• How the brain works

• How the brain responds to actions and behaviours

• Why you felt like you couldn’t change

• How you can change

• Lots of research

What WILL NOT be covered • Specific things, such as being more

productive or being happier

• Social Psychology

• However, if you do wantto learn about these, I do have some excellent sites that will teach you about these things sorry

Why Should We Change?• Most people want to change

something in their lives

• Eg. Losing weight, being more productive, getting more sleep, being more healthy/fit, etc.

• A lot of us seem to be unable

The 3 Pillars of Change Psychology

1. Neuroplasticity

2. Belief/Schema

3. Acceptance of Failure/Growth Mindset

#1: Neuroplasticity• The more you use it, the more you

have to use it, (and vice versa)

• It is hard to change

• Change is possible, and anyone can change.

#2: Belief and Schema• Anything you believe, becomes a self-

fulfilling prophecy

• Anything you believe is possible

• If you think something is true (or not true), then you have a Schema of that

• Roger Bannister

Why Visualisation Works• Self-perception theory

• The brain doesn’t know the difference between visualisation and real life

• Schema

#3: Growth Mindset• Failure is better than you would

think

• Growth vs Fixed Mindset

Things Not To Do 1. Rely on willpower and willpower only

to try to change

2. Beat yourself up for every failure

3. Not have a plan or goal

4. Not have any good habits

Willpower• Studies say willpower is finite (ego depletion)

• Roy Baumeister Willpower Study

#1

Other Factors• Sugar

• Motivations and Beliefs

• ???

#1

“Decision Fatigue”#1

A Closer Look

Self-Esteem“dont beat yourself up..let other people do it”

-Regis, Thursday, October 9, 2014 8:44 PM, on Hangouts

#2

#2 Failure is “Good”• There is no way of quickly changing

• Change is slow, can take months, even years

• Focus on what you learned from the failure

Plans and Goals• This is pretty much common sense

• Have a plan/goal

• Review/Remember

#3

No not that goal

Habits/Rituals“We are what we repeatedly do. Excellence then, is not an act, but a habit.”-Aristotle

• Friction

• Chaining (If ___ Then ___)No, not that ritual

Habits (cont.)• The “X” Effect

• “Micro Quotas”, “Macro Goals”

• Small and Expanding

• 5-Minute Rule

Behavioural Change• 6 Stages

Upward Spiral

Source: http://triumphwellness.com/the-5-stages-of-change/

Pre-Contemplation and Contemplation

Pre-contemplation• Denial• Techniques: Re-think and Re-analyse

behaviour

Contemplation• Thinking about change• Pros and Cons• Long-Term/Short-Term• Techniques: Encourage finding all

pros/cons,

Preparation and ActionPreparation• Readiness to change• Starts researching/experimenting• Techniques: Encourage Baby Steps• *Unpacking Similar Traits

Action• Attempt to actually change• Willpower-dependant• Open to help from others• Techniques: Understand Willpower Depletion

Maintenance and RelapseMaintenance• Try to maintain new behaviour• Possibility of relapse• Techniques: Habits

Relapse• “Falling Back” to old behaviour• Techniques: Growth Mindset, re-evaluation

Processes of ChangeExperiential• Increasing Awareness• Emotional Arousal• Social Reappraisal• Social Liberation• Self Re-evaluation

Behavioural• Re-engineering• Supporting• Substituting• Rewarding• Committing

Processes of Change (cont.)

Tools• Here are some things that really help

change

• Writing (Journal, Diary)

• Exercise

• Meditation

Recap: How to Change• Neuroplasticity, Schema/Belief, and

Failure/Growth Mindset

• Willpower/Ego Depletion/Decision Fatigue

• Plans/Goals, Habits

• 6 Steps of Change

• Tools

Less is More• Please don’t freak out

• Simplicity is the best

Thank You• Thank you for sitting through all this

• We’re gonna end with a joke

Change is hardUnless you’re a vending machine