Journaling prompt: Immunity to change

I find journaling a comfortable way to reflect on my day and to connect with my feelings and emotions. On the day-to-day, we may express our happiness or frustrations, but often times, addressing the event may not mean addressing the emotions associated with it.

Journaling can be a great way to give more space for ourselves and write thoughts and feelings out. Believe it or not, for many introverts writing is just a really good way to express themselves.

In a previous blog post, I explored the Immunity to change theory - often there are underlying protective forces that work against our change initiatives. While consciously we want to move towards a desired change, unconsciously, we often resist or even sabotage it because the change comes along with feeling of discomfort and stress, and our body tries to protect us from these negative experiences. Think of the metaphor: pushing the gas and the break pedal at the same time. This is in fact what happens.

Journaling prompt: Immunity to change

In this journaling prompt, we will go explore our competing beliefs regarding a change that we would like to achieve in our life:

1. What is it that you want to achieve? Be clear about your goal and phrase it in a positive sentence (e.g. I wish to take more time for self-care.). Give it some time to really think about what it is that you wish to achieve.

2. Now, it is time to examine your behavior.

   1. What is it that you're currently doing that supports your goal? (e.g. reading a personal development book)

   2. What is it that you're currently doing instead? What are you doing that keeps you from achieving this goal? (e.g. scrolling through my Social Media in the evenings, or watch reality tv to decompress). Take the time to be think about all the things you do instead.

3. Now, we will dive a bit deeper.

   1. Look at your 2.b. answer. What are you afraid of if you stopped doing the things you've listed here? What are you concerned about if you changed those behaviours? (e.g. I'm afraid to stop watching reality TV, because then I really have to let those negative thoughts surface that I currently have about myself and watching TV is just an easy way to silence that inner critique)

   2. Look at the fears you've listed under 3.a., this gives away what you are subconsciously committed to, what fuels your fears to not step towards the change. Write down what it is that you are committed to and why. (e.g. I am committed to holding back those negative thoughts that I have about myself.). These commitments are usually towards something we don't want to be experiencing, and that is why they are such strong blockers of achieving our goals.

4. Now we get to the core of it. What do you assume would happen if the thing you’re trying to prevent in question 3 came true?

Phrase it as such: If …. came true, then …. would happen.

(e.g. If those negative thoughts surface about myself, I would feel really bad about myself, I would feel like I'm not enough.) Phrasing these big assumptions allow us to truly understand the root of our behaviours and motivation to do (and not do) certain things. By understanding where this strong reluctance lies helps you to move past it.

5. Now that you revealed what lies deep down about your goal - what is one thing that you can do to start changing this assumption? (E.g. if I don't engage enough of self care because I'm so worried of me uncovering negative self-perception, I can do a few things: allow myself 10 minutes every day for mind to wander, and be critical about those surfacing thoughts. Are they really true? Are they really only negative? I can also set a weekly or monthly affirmation and write down every day what I did that day that confirmed this affirmation. I can also do a 10 minute meditation using an affirmation to confirm a more positive self-talk.)

   
   

Do you need support with digging deep into your competing commitments and underlying beliefs? Or do you now understand better your reasons, but unsure of how to move past them? Reach our for an introductory call.