We Well-Be Being; its about the the D Dos, no not D t Don nts - - PowerPoint PPT Presentation

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We Well-Be Being; its about the the D Dos, no not D t Don nts - - PowerPoint PPT Presentation

Jul 11, 2023 227 likes •444 views

We Well-Be Being; its about the the D Dos, no not D t Don nts ts The Power of Small Steps The last time you tried to make a change, but it didnt work. What happened? Willpower Time Motivation Skills

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We Well-Be Being; it’s about the the D Do’s, no not D t Don’ n’ts ts

The Power of Small Steps

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The last time you tried to make a change, but it didn’t work. What happened?

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When change flops?

  • Willpower
  • Time
  • Motivation
  • Skills
  • Competing Goals
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Motivation = Importance + Confidence

Motivational Interviewing; helping people change, 3rd Edition by W. Miller and S. Rollnick

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Mo Moti tivati tion n Equa quati tion

High Importance + High Confidence = High Motivation Low Importance + High Confidence = High Importance + Low Confidence =

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Presentation:

  • Telescope- Values (Importance)
  • Microscope- Goals (Confidence)
  • Candy Dish- Ideas
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Importance = Values

Think Big

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Values:

Deep down inside, what is important to you? What do you want your life to be about? What sort of person do you want to be? If you weren’t struggling with your feelings or avoiding your fears, what would you channel your time and energy into doing? What sort of relationships do you want to build?

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Values versus Goals

Always working toward vs fixed point Heading West vs Going to Wall Drug

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Motivation= Importance + Confidence

Confidence = Plan/Goals

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Confidence = Goals

  • We have to get small
  • Have to be looking in the right area
  • We lose confidence when the action

step seems like more than we can achieve.

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Values-based goals

  • Doable
  • Sustainable
  • Where there’s a will
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Find Value in the journey, not the destination

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Goal Setting

  • Make it something you can

control

  • Write it down
  • Visualize
  • Don’t set a Dead Person goal
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Make it small, no smaller!

Something that takes < 60 seconds

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The Willingness and Action Plan

  • My goal is to ....
  • The values underlying my goal are ....
  • The thoughts, feelings, sensations, and urges I'm willing to have in
  • rder to achieve this goal are...
  • It would be useful to remind myself that ....
  • I can break this goal down into smaller steps, such as ....
  • The smallest, easiest step I can begin with is ....
  • The time, day and date that I will take the first step is...

The Happiness Trap, Harris (2008)

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Working through setbacks

  • Imperfection is okay
  • New skills are challenging
  • Focus on the action, not the

self-talk

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Action is sustained when it aligns with your values. Focus on One Small Step.

Erica Karger-Gatzow LICSW ehkargergatzow@stcloudstate.edu 320-308-4874