psychological tools: the choice map & understanding attention
TRANSCRIPT
The Choice Map&
Attention
The Choice MapA tool for increasing our
The Choice MapA tool for increasing our options
AttentionMeet your 3 types of attention
Tools & OptionsWhen we think we’re out of options,we need to use tools.
Tools For Psychological Growth
Mostly
Self-talk-based: Inner conversations
Often involve transforming judgments and feelings of helplessness into hope, goals, and action steps.
The Choice Map
Some Examples“Anything that impacts us at any moment.”
Shout ‘em out.
Great Examples!
Some Examples“Anything that impacts us at any moment.”
- Keys,
Some Examples“Anything that impacts us at any moment.”
- Keys,- Dinner,
Some Examples“Anything that impacts us at any moment.”
- Keys,- Dinner,- Work emails/conversations,
Some Examples“Anything that impacts us at any moment.”
- Keys,- Dinner,- Work emails/conversations,- Family
Some Examples“Anything that impacts us at any moment.”
- Keys,- Dinner,- Work emails/conversations,- Family ! ! !
The Judger Path
Problem-focused, “threat lens”
The Judger Path
Past Present
The Judger Path
End of a thought process. Decreases options.
The Judger Path
Getting stuck in the Judger Pit
The Learner Path
Curiosity-driven, “challenge lens”
The Learner Path
Present Future
The Learner Path
Beginning of a thought process. Increases Options.
Brief Brain-Changing Exercise
Find your favorite questions. Circle them.
Brief Brain-Changing Exercise
Find your favorite questions. Circle them.
Pick 1 or 2. Say out loud to a partner 5 times.
Choose Vs. React
Often it’s react first, choose second.
And then sometimes it’s react first, second, and
third, and then choose in retrospect.
Choose Vs. React
When that happens we can judge ourselves for it.
(Judger Path about the Judger Path)
2nd Order Judger Path
We prime ourselves for choice
When We Choose
Identify when we go down the Judger path
How To Put Into Action
Identify when we go down the Judger path
Remember that we have a choice
How To Put Into Action
We must be able to observe our own experiences
and our reactions to them.
How To Put Into Action
Mindfulness
I.e. Neutral self-observation
How To Put Into Action
1) Close eyes, 2 deep breaths.
2) Observe thoughts for 2 minutes.
3) Try to stay in the flowing motion itself, not in
any particular stop along the way.
Brief Brain-Changing Exercise
AttentionMeet your 3 types of attention
Attention’s 3 TypesUndirected (DMN)
Directed (Task Positive)Directed x Undirected???
Attention’s 3 TypesUndirected (DMN)
Directed (Task Positive)
Mindfulness: observing attention as it shifts naturally
Attention’s 3 TypesUndirected (DMN)
Mind-wandering
Attention’s 3 TypesUndirected (DMN)
Mind-wandering
Reflective, unconsciously directed
Attention’s 3 TypesUndirected (DMN)
Mind-wandering
Reflective, unconsciously directed
Essential to insights & creativity
Attention’s 3 TypesDirected (Task Positive)
Focused
Attention’s 3 TypesDirected (Task Positive)
Focused
Ignoring distractions
Attention’s 3 TypesDirected (Task Positive)
Focused
Ignoring distractions
“Attention Span”
Attention’s 3 TypesMindfulness: observing
attention as it shifts naturally
Observing mind-wandering
Attention’s 3 TypesMindfulness: observing
attention as it shifts naturally
Observing mind-wandering
Thoughts, feelings, sensations
Attention’s 3 TypesMindfulness: observing
attention as it shifts naturally
Observing mind-wandering
Thoughts, feelings, sensations
“What do I notice?”
1) Close eyes, 2 deep breaths.
2) Observe thoughts, feelings, sensations
3) Guided by “What do I notice right now?”
Brief Brain-Changing Exercise
1) Tools are for creating more options
2) Choice Map
3) Most valuable skill: observation
4) We can practice anytime, anywhere, for 2
mins
Key Take-Aways
“We have all that we need,
we just need to use all that we have.”
- Emiliya Zhivotovskaya
Bottom Line
Citations- http://upload.wikimedia.org/wikipedia/commons/f/f4/20060513_toolbox.jpg- http://upload.wikimedia.org/wikipedia/en/b/bb/Mp_400_sport.jpg- http://pixabay.com/p-191794/?no_redirect- http://main.aiany.org/eOCULUS/newsletter/wp-content/uploads/2014/05/Choice-Map-March-2014_Page_1-634x447.jpg- http://upload.wikimedia.org/wikipedia/commons/a/a7/Happy_fans_in_the_County_Ground_-_geograph.org.uk_-_2570687.jpg- http://upload.wikimedia.org/wikipedia/commons/b/b2/Daydreaming_Gentleman.jpg- http://upload.wikimedia.org/wikipedia/commons/5/51/GIRL_USES_A_MAGNIFYING_GLASS_TO_STUDY_PLANT_LIFE_IN_THE
_TUNDRA_OF_THE_ROCKY_MOUNTAINS._THE_DENVER_PTA_SPONSORED_A..._-_NARA_-_543740.jpg- http://upload.wikimedia.org/wikipedia/commons/7/70/Filos_segundo_logo.JPG