Change Your Brain Patterns with These 5 Steps

When to change your brain patterns

You have to change your brain patterns to succeed in stopping, starting or modifying habitual thoughts and/or behaviors. This includes things like losing weight (and maintaining your new look), being a better listener, or checking emails less frequently.

Brain patterns develop as a result of repeating the same thoughts and actions over a long period of time, like brushing your teeth. The movements become ingrained in your muscle memory. You don’t think about whether to brush (thoughts) or how to brush (actions). You Just Do It.

The way to change what you Just Do, is to change your brain patterns. But how do you do that?

5 steps to change your brain patterns

1. Vision – See yourself as you will be when you achieve your desired outcomes.
   • I’m 15 lbs thinner
   • I don’t interrupt people
2. Goal(s) – Write down your short term goal(s).
   • I’ll catch myself as I’m about to interrupt and write down my thought instead
     • Goals that help you notice and interrupt the old pattern are great!
3. Actions and Triggers – Write down specific actions you’ll take and triggers you’ll set as reminders
   • Run .25 miles before work 3 days this week. (Action)
   • Place running shoes by the bed. Put them on when I get up. (Trigger)
4. Accountability – Create and use an accountability system.
   • Keep a daily record of what I eat
   • Identify an accountability partner with whom I
     • Review progress on a regular schedule
     • Discuss what’s helping or getting in the way
5. Consequences
   • Identify rewards (or punishments) for succeeding (or failing) to execute actions, triggers; and achieve goals.
     • Write myself a thank you note
     • Put a star or frown on my record tracker each day
       • Smile at the star and say “Good job”
       • Pay accountability partner $5 per frown

The steps are simple, but hard to keep. Accountability partners keep you keeping’ on.

How one CEO succeeded with the 5 step approach

In his book, Triggers, Marshall Goldsmith describes how one CEO changed his behavior by employing all 5 steps, while 14 others omitted one – and failed.

While dining together, Goldsmith asked, and 15 CEOS agreed, to refrain from interrupting or saying critical things about each other, even in sarcasm (Steps 1 & 2). They instituted a $20 on-the-spot fine for each violation. Proceeds would be donated to charity (Steps 4 & 5). The first of many fines occurred within minutes. For some, the evening included a trip to the ATM.

Only one CEO succeeded in refraining from both behaviors.

What did he do differently?

He wrote the target behaviors on a card. Then set it as a trigger under his water goblet. (Step 3)

How and Why Triggers Work

Triggers activate your prefrontal cortex, which, among other things, directs our conscious attention and efforts. When you’re working to change your brain patterns, triggers interrupt the old behaviors and switch your brain to a new track. Each time you make the switch, you further solidify a new pattern.

Ed is speaking. You catch yourself about to interrupt (old pattern). You see the card under your water goblet (trigger) and consciously decide to wait instead (new pattern).

It takes lots of practice to change your brain patterns, so be kind and patient with yourself. (That too, is probably a brain changer.) After all, consider how much you practiced doing things the old way.