Episode # 11: How To Train Your Dragon Brain

Your brain is like an untrained puppy. Seeking pleasure, avoiding pain and being efficient (code for lazy and thinking the same thoughts over and over again).

We have to create the wiring if we want happiness, growth and wellbeing.

Here are the components to do that.

Ask Your Brain Great Questions Where am I doing well in my life? What’s one thing that went right today? Where am I doing the best I can? Where is ___________ doing the best THEY can? How can I be kinder to myself? What did I accomplish today? (Create a “Got Done” list vs. a To-Do list)

Identify What You’re Thinking (Journaling) Journaling practices can be simple and require little time but have big benefits. Find 5-10 minutes of undisturbed time and put pen to paper. Write about what’s troubling you, what you wish were different or even what’s going well.

The practice is to declutter your brain. It gets messy up there? Marie Kondo it on the regular:)

Look For Evidence of How the Opposite is True Your brain is always seeking evidence to prove itself right. Can you see how this could be a problem since the majority of our thoughts as humans are negative?

When you journal you’ll start to uncover your recurring negative thoughts and they usually fall into the I’m not ____________ enough category.

What’s yours? Write it here. Example, I’m not a good enough Mom.

__________________________________________________________________

Now write the opposite. Example, I’m a good enough Mom.

____________________________________________________________________

Julie Squires I Compassion Fatigue Specialist I Rekindle LLC I www.rekindlesolutions.com

Find at least 3 pieces of evidence for how the opposite is true, no matter how trivial.

1.__________________________________________________________________

2.__________________________________________________________________

3.__________________________________________________________________

Reframe Your thoughts create your feelings, other people don’t. The most powerful way to train your brain is to understand that you have control over what you think and therefore what you feel. Reframing is changing the way your are looking at something.

First ask yourself if what you’re thinking is even true? Often it’s not and we can reframe to a thought that is true or more true than what we were thinking.

Example: Thought= I’m not doing enough. Is it true? Well I guess not because it’s subjective, who determines what’s “enough”?

Secondly ask yourself how else you might be able the think about the situation or person? Example: Thought= I’m not doing enough. How else might I be able the think about this? I’m doing what I can.

Gratitude Perhaps gratitude is the superhero of training your brain because you are looking for what you already have and are grateful and appreciative of. All it requires is the effort.

Ideas: • Write a letter/thank you card to someone expressing your gratitude (Optional:

sending it or reading it to the person. • Journal 3 things you’re grateful for • End the work day by asking co-workers what’s one thing that went well today • Start a gratitude jar in your hospital, shelter or workplace with a pad of paper

nearby. End staff meetings by reading these! • Have a dry erase Gratitude Board at work (Wipe clean every week) • Instigate gratitude at home with your significant other and kids at mealtimes or as a

bedtime ritual

Join me in my signature program Compassion Fatigue Rx! You will learn much more about training your brain to work for you and not against you. www.rekindlesolutions.com/enroll

Julie Squires I Compassion Fatigue Specialist I Rekindle LLC I www.rekindlesolutions.com