Feeling Insecure? 6 Tips To Quiet Negative Thoughts
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Carol Ritchie","isLoading":false},"lindaflan":{"type":"authors","id":"4613","meta":{"index":"authors_1591205172","id":"4613","found":true},"name":"Linda Flanagan","firstName":"Linda","lastName":"Flanagan","slug":"lindaflan","email":"lindaflan@comcast.net","display_author_email":false,"staff_mastheads":[],"title":null,"bio":"Linda Flanagan is a freelance writer, researcher, and editor. Her work has appeared in The Atlantic, The Wall St. Journal, Newsweek, Running Times, and Mind/Shift, and she blogs regularly for the Huffington Post. Linda writes about education, culture, athletics, youth sports, mental health, politics, college admissions, and other curiosities. 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It runs constantly, providing live commentary about your life to the audience of your brain.\u003c/p>\n\u003cp>But it's not an objective reporter. It likes to act as critic, judge and jury — especially when it comes to social situations. You know that voice, right? The one that says, \"They didn't text back. They must think I'm uncool/awkward.\"\u003c/p>\n\u003cp>Those negative thoughts can hold you back from making new friends, connecting with colleagues or sharing your brilliant ideas in meetings. Especially for shy or introverted people, it can be a real handicap and even lead to loneliness or isolation.\u003c/p>\n\u003cp>\"That voice is there for all of us — obviously in varying degrees,\" says psychologist and author \u003ca href=\"https://drandreabonior.com/\">Andrea Bonior\u003c/a>. \"With social media, especially, we look at what other people are presenting as, and we assume they are so confident because of how they appear ... and we just make ourselves feel worse.\"\u003c/p>\n\u003cp>Bonior is the author of \u003cem>The Friendship Fix\u003c/em> and the forthcoming \u003ca href=\"https://drandreabonior.com/books\">Detox Your Thoughts\u003c/a>.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>The critical voice in your head can also prompt you to adopt a persona to fit into social situations, says Steven Hayes, a psychologist and professor at the University of Nevada.\u003c/p>\n\u003cp>\"It's that problem-solving voice that says, 'You will belong if you are special, and you'll be cast out if you're not,' \" says Hayes, whose new book, \u003ca href=\"https://stevenchayes.com/a-liberated-mind/\">A Liberated Mind\u003c/a>, aims to help people learn to defuse these thoughts. \"You step back and become a little distant, evaluating, listening to the inner chatter — 'Am I doing this right?' \"\u003c/p>\n\u003cp>If you can turn down the volume on that voice, he says, you might find that you can more easily share the unique gifts you have to offer others.\u003c/p>\n\u003cp>And it can help you get emotionally closer to the people around you, Hayes continues.\u003c/p>\n\u003cp>\"You've got to rein in the dictator within you,\" he says. \"You've got to put that voice on a leash.\u003c/p>\n\u003cp>\"It's good for paying taxes or fixing your car — that's when you want that judgmental, problem-solving voice. Your friends are not a math problem.\"\u003c/p>\n\u003cp>For some people, these negative thoughts become debilitating and require professional attention. For the vast majority, though, simple tools can help defang that inner dictator and stop it from holding you back when you want to connect with others.\u003c/p>\n\u003cp>\u003cstrong>1. Label the voice.\u003c/strong>\u003c/p>\n\u003cp>The voice does not define you; in fact, identify it as an independent entity and give it a name. Call it your unreliable narrator, your negative Nelly or your worry blob — \"I've seen all kinds of labels,\" says Bonior. \"What that does is it separates it from yourself.\"\u003c/p>\n\u003cp>\"Mine happens to be named George,\" says Hayes. \"I say, 'Thanks, George, for the advice. I've got this covered, George.' \"\u003c/p>\n\u003cp>Naming the voice almost turns it into someone else talking. \"It's just one little cognitive strand waving its finger at you,\" Hayes says. \"You don't have to do what the dictator says.\"\u003c/p>\n\u003cp>\u003cstrong>2. Set negative thoughts to music.\u003c/strong>\u003c/p>\n\u003cp>Distill your inner negative messages down to a phrase or two. It may help to take a few moments to observe and jot down your most recurrent thoughts. Once you've identified them, take the thoughts — \"I'm not good enough,\" \"They're never going to like me,\" etc. — and set them to music, Hayes suggests.\u003c/p>\n\u003cp>He recommends an app called Songify by Smule, or just sing it to the tune of \"Happy Birthday.\" Besides making you laugh, the effect will be to put those thoughts in perspective.\u003c/p>\n\u003cp>\u003cstrong>3. Say those thoughts out loud in the voice of your least favorite politician. \u003c/strong>\u003c/p>\n\u003cp>Or say them quietly to yourself, or say them in a silly cartoon voice. \"Not to ridicule it,\" Hayes says. \"Just to remind you, it's just a voice inside you talking.\"\u003c/p>\n\u003cp>\u003cstrong>4. Trust that the thought will pass.\u003c/strong>\u003c/p>\n\u003cp>It's just a thought, and it's just not that important — it's irrational after all! Don't waste energy fighting it or dwelling on it, Bonior says.\u003c/p>\n\u003cp>\"We don't realize we're empowering those thoughts, getting into a tug of war with them,\" she says. \"You can choose to accept its presence in the moment and trust that it will pass.\"\u003c/p>\n\u003cp>\u003cstrong>5. Slow your breathing to calm your thoughts.\u003c/strong>\u003c/p>\n\u003cp>Negative thinking can do a number on your central nervous system, causing you to react physically. Have you ever started getting negative thoughts and suddenly felt physically bad too? Whatever your response — shaky hands, trembly voice, sweaty brow — a slow inhale and a slower exhale will help soothe the central nervous system.\u003c/p>\n\u003cp>And finding your composure will help you let the thoughts pass.\u003c/p>\n\u003cp>\"You can't have a calm mind if your body is in hyperdrive,\" Bonior explains. \"The opposite is true too — you can't have a calm body if your mind is going in circles.\"\u003c/p>\n\u003cp>\u003cstrong> 6. Remember, you have a lot to give.\u003c/strong>\u003c/p>\n\u003cp>Along with taking slower breaths, remind yourself that you have just as much to offer to the conversation as the person you are speaking with. And you can always steer the conversation to topics that put you at ease.\u003c/p>\n\u003cp>The people you encounter — whether it's friends, colleagues or strangers — will like you more than you think, as Gillian Sandstrom, a psychologist and researcher at the University of Essex in the United Kingdom, \u003ca href=\"https://www.npr.org/2019/08/15/751479810/make-new-friends-and-keep-the-old\">told NPR's Life Kit\u003c/a>.\u003c/p>\n\u003cp>\"When you talk to someone else, you're actually going to brighten their day,\" Sandstrom says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>Don't let that voice in your head tell you otherwise.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2019 NPR. To see more, visit https://www.npr.org.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Feeling+Insecure%3F+6+Tips+To+Quiet+Your+Inner+Critic&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"Negative thinking can keep you from making social connections. Here's advice from psychologists about how to overcome the sneaky voice in your head that holds you back.","status":"publish","parent":0,"modified":1569607769,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":35,"wordCount":957},"headData":{"title":"Feeling Insecure? 6 Tips To Quiet Negative Thoughts | KQED","description":"Negative thinking can keep you from making social connections. Here's advice from psychologists about how to overcome the sneaky voice in your head that holds you back.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Feeling Insecure? 6 Tips To Quiet Negative Thoughts","datePublished":"2019-09-27T18:09:29.000Z","dateModified":"2019-09-27T18:09:29.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"54521 https://ww2.kqed.org/mindshift/?p=54521","disqusUrl":"https://ww2.kqed.org/mindshift/2019/09/27/feeling-insecure-6-tips-to-quiet-negative-thoughts/","disqusTitle":"Feeling Insecure? 6 Tips To Quiet Negative Thoughts","nprImageCredit":"Tara Moore","nprByline":"L. Carol Ritchie","nprImageAgency":"Getty Images","nprStoryId":"764695490","nprApiLink":"http://api.npr.org/query?id=764695490&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/sections/health-shots/2019/09/26/764695490/feeling-insecure-6-tips-to-quiet-your-inner-critic?ft=nprml&f=764695490","nprRetrievedStory":"1","nprPubDate":"Thu, 26 Sep 2019 17:30:00 -0400","nprStoryDate":"Thu, 26 Sep 2019 14:38:46 -0400","nprLastModifiedDate":"Thu, 26 Sep 2019 17:30:38 -0400","path":"/mindshift/54521/feeling-insecure-6-tips-to-quiet-negative-thoughts","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>You have a voice inside your head. It runs constantly, providing live commentary about your life to the audience of your brain.\u003c/p>\n\u003cp>But it's not an objective reporter. It likes to act as critic, judge and jury — especially when it comes to social situations. You know that voice, right? The one that says, \"They didn't text back. They must think I'm uncool/awkward.\"\u003c/p>\n\u003cp>Those negative thoughts can hold you back from making new friends, connecting with colleagues or sharing your brilliant ideas in meetings. Especially for shy or introverted people, it can be a real handicap and even lead to loneliness or isolation.\u003c/p>\n\u003cp>\"That voice is there for all of us — obviously in varying degrees,\" says psychologist and author \u003ca href=\"https://drandreabonior.com/\">Andrea Bonior\u003c/a>. \"With social media, especially, we look at what other people are presenting as, and we assume they are so confident because of how they appear ... and we just make ourselves feel worse.\"\u003c/p>\n\u003cp>Bonior is the author of \u003cem>The Friendship Fix\u003c/em> and the forthcoming \u003ca href=\"https://drandreabonior.com/books\">Detox Your Thoughts\u003c/a>.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>The critical voice in your head can also prompt you to adopt a persona to fit into social situations, says Steven Hayes, a psychologist and professor at the University of Nevada.\u003c/p>\n\u003cp>\"It's that problem-solving voice that says, 'You will belong if you are special, and you'll be cast out if you're not,' \" says Hayes, whose new book, \u003ca href=\"https://stevenchayes.com/a-liberated-mind/\">A Liberated Mind\u003c/a>, aims to help people learn to defuse these thoughts. \"You step back and become a little distant, evaluating, listening to the inner chatter — 'Am I doing this right?' \"\u003c/p>\n\u003cp>If you can turn down the volume on that voice, he says, you might find that you can more easily share the unique gifts you have to offer others.\u003c/p>\n\u003cp>And it can help you get emotionally closer to the people around you, Hayes continues.\u003c/p>\n\u003cp>\"You've got to rein in the dictator within you,\" he says. \"You've got to put that voice on a leash.\u003c/p>\n\u003cp>\"It's good for paying taxes or fixing your car — that's when you want that judgmental, problem-solving voice. Your friends are not a math problem.\"\u003c/p>\n\u003cp>For some people, these negative thoughts become debilitating and require professional attention. For the vast majority, though, simple tools can help defang that inner dictator and stop it from holding you back when you want to connect with others.\u003c/p>\n\u003cp>\u003cstrong>1. Label the voice.\u003c/strong>\u003c/p>\n\u003cp>The voice does not define you; in fact, identify it as an independent entity and give it a name. Call it your unreliable narrator, your negative Nelly or your worry blob — \"I've seen all kinds of labels,\" says Bonior. \"What that does is it separates it from yourself.\"\u003c/p>\n\u003cp>\"Mine happens to be named George,\" says Hayes. \"I say, 'Thanks, George, for the advice. I've got this covered, George.' \"\u003c/p>\n\u003cp>Naming the voice almost turns it into someone else talking. \"It's just one little cognitive strand waving its finger at you,\" Hayes says. \"You don't have to do what the dictator says.\"\u003c/p>\n\u003cp>\u003cstrong>2. Set negative thoughts to music.\u003c/strong>\u003c/p>\n\u003cp>Distill your inner negative messages down to a phrase or two. It may help to take a few moments to observe and jot down your most recurrent thoughts. Once you've identified them, take the thoughts — \"I'm not good enough,\" \"They're never going to like me,\" etc. — and set them to music, Hayes suggests.\u003c/p>\n\u003cp>He recommends an app called Songify by Smule, or just sing it to the tune of \"Happy Birthday.\" Besides making you laugh, the effect will be to put those thoughts in perspective.\u003c/p>\n\u003cp>\u003cstrong>3. Say those thoughts out loud in the voice of your least favorite politician. \u003c/strong>\u003c/p>\n\u003cp>Or say them quietly to yourself, or say them in a silly cartoon voice. \"Not to ridicule it,\" Hayes says. \"Just to remind you, it's just a voice inside you talking.\"\u003c/p>\n\u003cp>\u003cstrong>4. Trust that the thought will pass.\u003c/strong>\u003c/p>\n\u003cp>It's just a thought, and it's just not that important — it's irrational after all! Don't waste energy fighting it or dwelling on it, Bonior says.\u003c/p>\n\u003cp>\"We don't realize we're empowering those thoughts, getting into a tug of war with them,\" she says. \"You can choose to accept its presence in the moment and trust that it will pass.\"\u003c/p>\n\u003cp>\u003cstrong>5. Slow your breathing to calm your thoughts.\u003c/strong>\u003c/p>\n\u003cp>Negative thinking can do a number on your central nervous system, causing you to react physically. Have you ever started getting negative thoughts and suddenly felt physically bad too? Whatever your response — shaky hands, trembly voice, sweaty brow — a slow inhale and a slower exhale will help soothe the central nervous system.\u003c/p>\n\u003cp>And finding your composure will help you let the thoughts pass.\u003c/p>\n\u003cp>\"You can't have a calm mind if your body is in hyperdrive,\" Bonior explains. \"The opposite is true too — you can't have a calm body if your mind is going in circles.\"\u003c/p>\n\u003cp>\u003cstrong> 6. Remember, you have a lot to give.\u003c/strong>\u003c/p>\n\u003cp>Along with taking slower breaths, remind yourself that you have just as much to offer to the conversation as the person you are speaking with. And you can always steer the conversation to topics that put you at ease.\u003c/p>\n\u003cp>The people you encounter — whether it's friends, colleagues or strangers — will like you more than you think, as Gillian Sandstrom, a psychologist and researcher at the University of Essex in the United Kingdom, \u003ca href=\"https://www.npr.org/2019/08/15/751479810/make-new-friends-and-keep-the-old\">told NPR's Life Kit\u003c/a>.\u003c/p>\n\u003cp>\"When you talk to someone else, you're actually going to brighten their day,\" Sandstrom says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>Don't let that voice in your head tell you otherwise.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2019 NPR. To see more, visit https://www.npr.org.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Feeling+Insecure%3F+6+Tips+To+Quiet+Your+Inner+Critic&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/54521/feeling-insecure-6-tips-to-quiet-negative-thoughts","authors":["byline_mindshift_54521"],"categories":["mindshift_192"],"tags":["mindshift_21137","mindshift_20784","mindshift_1040","mindshift_20799","mindshift_20865"],"featImg":"mindshift_54522","label":"mindshift"},"mindshift_38827":{"type":"posts","id":"mindshift_38827","meta":{"index":"posts_1591205157","site":"mindshift","id":"38827","score":null,"sort":[1419606539000]},"guestAuthors":[],"slug":"why-understanding-obstacles-is-essential-to-achieving-goals","title":"Why Understanding Obstacles is Essential to Achieving Goals","publishDate":1419606539,"format":"aside","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cfigure id=\"attachment_38851\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2014/12/super-hero.gif\">\u003cimg class=\"size-full wp-image-38851\" src=\"http://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2014/12/super-hero.gif\" alt=\"iStock\" width=\"640\" height=\"960\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">iStock\u003c/figcaption>\u003c/figure>\n\u003cp class=\"dropcap-serif\">There is no shortage of pithy quotes encouraging positive thinking:\u003c/p>\n\u003cp>\"If you can dream it, you can do it.\"\u003c/p>\n\u003cp>\"Reach for the stars!\"\u003c/p>\n\u003cp>\"Look on the bright side.\"\u003c/p>\n\u003cp>\"See the glass as half full.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>While inspiring words might provide a moment of motivation, it turns out they can have an adverse effect on achieving those goals. According to the latest research, the positive attitudes meant to provide inspiration may be the ones that get in the way of accomplishing those dreams.\u003c/p>\n\u003cp>For 20 years, psychology professor \u003ca href=\"http://www.psych.nyu.edu/oettingen/\">Gabriele Oettingen\u003c/a> of New York University and the University of Hamburg has been examining positive thinking and her conclusion is clear. All that positive thinking can trick the dreamer into believing she’s already done the work to get to the desired goal, squelching the motivation to actually go after it. “Positive thinking alone is not enough,” Oettingen says. Indeed, fantasizing about success without an anchor in reality can actually diminish the likelihood of a better outcome. “[Positive thinking] has to be done in the right way and in the right form.”\u003c/p>\n\u003cp>What does contribute to success, she says, is the conscious adoption of a nuanced kind of optimism, one that takes into account the real-life barriers to success. In her recent book \u003ca href=\"https://www.amazon.com/Rethinking-Positive-Thinking-Science-Motivation/dp/1617230235\">\u003cem>Rethinking Positive Thinking: Inside the New Science of Motivation\u003c/em>\u003c/a>, Oettingen shares a simple cognitive tool that can help children and adults stay motivated to achieve a goal. She calls it “WOOP,” for wish, outcome, obstacle, and plan, a more digestible label than the social-science term “mental contrasting with implementation intention.”\u003c/p>\n\u003cp>Here’s an example of how it works.\u003c/p>\n\u003cp>\u003cstrong>Wish: \u003c/strong>An 11\u003csup>th\u003c/sup> grader, say, wants to get an A in Honors English. This is his \u003cem>wish\u003c/em>.\u003c/p>\n\u003cp>\u003cstrong>Outcome: \u003c/strong>Next, he thinks about what would happen if he achieved this goal, his desired \u003cem>outcome\u003c/em>. Perhaps his teacher would recommend him for AP English, boosting his college options. His parents might stop nagging him about getting his assignments done, improving his relationships at home.\u003c/p>\n\u003cp>\u003cstrong>Obstacle:\u003c/strong> The 11\u003csup>th\u003c/sup> grader now has to engage in mental contrasting, and think about the internal \u003cem>obstacles\u003c/em> that get in the way of achieving the goal. Maybe he feels tired and skips English homework when basketball practice goes late, and he’s unmotivated to diagram sentences. Perhaps he procrastinates on longer papers because he’s anxious about starting, and ends up handing in a rushed and sloppy report.\u003c/p>\n\u003cp>\u003cstrong>Plan:\u003c/strong> The final leg of the technique is to create a \u003cem>plan\u003c/em> that sets up the obstacle and proposed action in a simple statement: “if obstacle x, then I will perform behavior y.” The 11\u003csup>th\u003c/sup> grader might come up with something like this: “If I feel tired after basketball practice, then I will sit down and do at least half of the sentences for my English homework.” Or, “If I get anxious about my research paper, then I will start work on it for 30 minutes.” He might even find an opportunity to form a preventive “if-then” plan: “if basketball practice starts late, then I will use the time to work on my research paper.”\u003c/p>\n\u003cp>This cognitive technique is effective, Oettingen says, because it works on the nonconscious mind. Fantasizing about attaining a feasible wish along with the obstacle that stands in the way of attaining it has the effect of tying dreams to reality. “With such a mental linkage in place, an individual couldn’t think about her dream any longer without reference to the obstacle, and the obstacle would serve as a nonconscious spur to take action,” she writes. “The association in turn explains actual, observable changes in behavior.\" Another advantage of the strategy is its simplicity: it depends on neither special cognitive skills nor abilities, and can be used at any age.\u003c/p>\n\u003cp>[contextly_sidebar id=\"1bVEaKTL9b84F1jjlz0Da1jIkGWKNPyd\"]\u003c/p>\n\u003cp>Oettingen and colleagues have tested the technique in schools, and the results are significant. In peer-reviewed studies carried out with elementary and middle school children in Germany and the United States, students who practiced mental contrasting were better able to learn and retain new foreign language words than students who only fantasized about success. Another study involving high school students found that those who set up a plan for overcoming their obstacles to studying for the PSAT practiced more diligently than a control group that merely dreamt about it. Later research showed that three hours of training in WOOP improved the GPA, attendance rates, and general behavior of fifth graders versus those of who were coached just to think positively. And middle school children considered “at risk” for ADHD showed greater self-regulation when exposed to minimal instruction in mental contrasting and implementation intention—the “wish-outcome-obstacle” and “plan” parts of WOOP.\u003c/p>\n\u003cp>Besides helping sustain motivation and self-regulation, this cognitive technique also helps children slow the world down, inviting them to look inward to discover what they want to do and where they want to go. “The children are often overwhelmed with messages,” Oettingen says; WOOP “allows them to settle down and think, ‘what do I \u003cem>really\u003c/em> want?’” By summoning children to acknowledge what holds them back, “it gets rid of excuses,” she says, and empowers children to take action against their inner obstacles. To enable wider use of the technique, Oettingen has set up a free \u003ca href=\"https://itunes.apple.com/us/app/woop-to-and-through-college/id702746740?mt=8\">WOOP app\u003c/a> to help kids get to college and stay there.\u003c/p>\n\u003cp>Oettingen’s research complements the teaching approach of acclaimed chess instructor \u003ca href=\"http://www.creativitypost.com/education/the_creativity_of_chess_a_conversation_with_elizabeth_spiegel\">Elizabeth Spiegel,\u003c/a> who took kids from an underprivileged junior high school in Brooklyn to a national chess championship. Spiegel insists that her students think and rethink the possible outcomes of a chess move, and to find and correct the mistakes in their thinking.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>Oettingen is careful to point out that hope is a vital and necessary part of achievement, but that relentless pie-in-the-sky optimism detached from reality just hurts children. It desiccates motivation and implies that having a less sunny view of events is a sign of defective thinking and a deformed attitude. “It’s a load on people who doubt and question things, and who see things in a more differentiated way,” she says. “Positive dreams are not enough to actually achieve them.”\u003c/p>\n\n","blocks":[],"excerpt":"Knowing what gets in the way of accomplishing goals can be more powerful than all the positive thinking in the world. ","status":"publish","parent":0,"modified":1484748052,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":1083},"headData":{"title":"Why Understanding Obstacles is Essential to Achieving Goals | KQED","description":"Knowing what gets in the way of accomplishing goals can be more powerful than all the positive thinking in the world. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Why Understanding Obstacles is Essential to Achieving Goals","datePublished":"2014-12-26T15:08:59.000Z","dateModified":"2017-01-18T14:00:52.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"38827 http://blogs.kqed.org/mindshift/?p=38827","disqusUrl":"https://ww2.kqed.org/mindshift/2014/12/26/why-understanding-obstacles-is-essential-to-achieving-goals/","disqusTitle":"Why Understanding Obstacles is Essential to Achieving Goals","path":"/mindshift/38827/why-understanding-obstacles-is-essential-to-achieving-goals","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_38851\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2014/12/super-hero.gif\">\u003cimg class=\"size-full wp-image-38851\" src=\"http://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2014/12/super-hero.gif\" alt=\"iStock\" width=\"640\" height=\"960\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">iStock\u003c/figcaption>\u003c/figure>\n\u003cp class=\"dropcap-serif\">There is no shortage of pithy quotes encouraging positive thinking:\u003c/p>\n\u003cp>\"If you can dream it, you can do it.\"\u003c/p>\n\u003cp>\"Reach for the stars!\"\u003c/p>\n\u003cp>\"Look on the bright side.\"\u003c/p>\n\u003cp>\"See the glass as half full.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>While inspiring words might provide a moment of motivation, it turns out they can have an adverse effect on achieving those goals. According to the latest research, the positive attitudes meant to provide inspiration may be the ones that get in the way of accomplishing those dreams.\u003c/p>\n\u003cp>For 20 years, psychology professor \u003ca href=\"http://www.psych.nyu.edu/oettingen/\">Gabriele Oettingen\u003c/a> of New York University and the University of Hamburg has been examining positive thinking and her conclusion is clear. All that positive thinking can trick the dreamer into believing she’s already done the work to get to the desired goal, squelching the motivation to actually go after it. “Positive thinking alone is not enough,” Oettingen says. Indeed, fantasizing about success without an anchor in reality can actually diminish the likelihood of a better outcome. “[Positive thinking] has to be done in the right way and in the right form.”\u003c/p>\n\u003cp>What does contribute to success, she says, is the conscious adoption of a nuanced kind of optimism, one that takes into account the real-life barriers to success. In her recent book \u003ca href=\"https://www.amazon.com/Rethinking-Positive-Thinking-Science-Motivation/dp/1617230235\">\u003cem>Rethinking Positive Thinking: Inside the New Science of Motivation\u003c/em>\u003c/a>, Oettingen shares a simple cognitive tool that can help children and adults stay motivated to achieve a goal. She calls it “WOOP,” for wish, outcome, obstacle, and plan, a more digestible label than the social-science term “mental contrasting with implementation intention.”\u003c/p>\n\u003cp>Here’s an example of how it works.\u003c/p>\n\u003cp>\u003cstrong>Wish: \u003c/strong>An 11\u003csup>th\u003c/sup> grader, say, wants to get an A in Honors English. This is his \u003cem>wish\u003c/em>.\u003c/p>\n\u003cp>\u003cstrong>Outcome: \u003c/strong>Next, he thinks about what would happen if he achieved this goal, his desired \u003cem>outcome\u003c/em>. Perhaps his teacher would recommend him for AP English, boosting his college options. His parents might stop nagging him about getting his assignments done, improving his relationships at home.\u003c/p>\n\u003cp>\u003cstrong>Obstacle:\u003c/strong> The 11\u003csup>th\u003c/sup> grader now has to engage in mental contrasting, and think about the internal \u003cem>obstacles\u003c/em> that get in the way of achieving the goal. Maybe he feels tired and skips English homework when basketball practice goes late, and he’s unmotivated to diagram sentences. Perhaps he procrastinates on longer papers because he’s anxious about starting, and ends up handing in a rushed and sloppy report.\u003c/p>\n\u003cp>\u003cstrong>Plan:\u003c/strong> The final leg of the technique is to create a \u003cem>plan\u003c/em> that sets up the obstacle and proposed action in a simple statement: “if obstacle x, then I will perform behavior y.” The 11\u003csup>th\u003c/sup> grader might come up with something like this: “If I feel tired after basketball practice, then I will sit down and do at least half of the sentences for my English homework.” Or, “If I get anxious about my research paper, then I will start work on it for 30 minutes.” He might even find an opportunity to form a preventive “if-then” plan: “if basketball practice starts late, then I will use the time to work on my research paper.”\u003c/p>\n\u003cp>This cognitive technique is effective, Oettingen says, because it works on the nonconscious mind. Fantasizing about attaining a feasible wish along with the obstacle that stands in the way of attaining it has the effect of tying dreams to reality. “With such a mental linkage in place, an individual couldn’t think about her dream any longer without reference to the obstacle, and the obstacle would serve as a nonconscious spur to take action,” she writes. “The association in turn explains actual, observable changes in behavior.\" Another advantage of the strategy is its simplicity: it depends on neither special cognitive skills nor abilities, and can be used at any age.\u003c/p>\n\u003cp>\u003c/p>\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003cp>Oettingen and colleagues have tested the technique in schools, and the results are significant. In peer-reviewed studies carried out with elementary and middle school children in Germany and the United States, students who practiced mental contrasting were better able to learn and retain new foreign language words than students who only fantasized about success. Another study involving high school students found that those who set up a plan for overcoming their obstacles to studying for the PSAT practiced more diligently than a control group that merely dreamt about it. Later research showed that three hours of training in WOOP improved the GPA, attendance rates, and general behavior of fifth graders versus those of who were coached just to think positively. And middle school children considered “at risk” for ADHD showed greater self-regulation when exposed to minimal instruction in mental contrasting and implementation intention—the “wish-outcome-obstacle” and “plan” parts of WOOP.\u003c/p>\n\u003cp>Besides helping sustain motivation and self-regulation, this cognitive technique also helps children slow the world down, inviting them to look inward to discover what they want to do and where they want to go. “The children are often overwhelmed with messages,” Oettingen says; WOOP “allows them to settle down and think, ‘what do I \u003cem>really\u003c/em> want?’” By summoning children to acknowledge what holds them back, “it gets rid of excuses,” she says, and empowers children to take action against their inner obstacles. To enable wider use of the technique, Oettingen has set up a free \u003ca href=\"https://itunes.apple.com/us/app/woop-to-and-through-college/id702746740?mt=8\">WOOP app\u003c/a> to help kids get to college and stay there.\u003c/p>\n\u003cp>Oettingen’s research complements the teaching approach of acclaimed chess instructor \u003ca href=\"http://www.creativitypost.com/education/the_creativity_of_chess_a_conversation_with_elizabeth_spiegel\">Elizabeth Spiegel,\u003c/a> who took kids from an underprivileged junior high school in Brooklyn to a national chess championship. Spiegel insists that her students think and rethink the possible outcomes of a chess move, and to find and correct the mistakes in their thinking.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Oettingen is careful to point out that hope is a vital and necessary part of achievement, but that relentless pie-in-the-sky optimism detached from reality just hurts children. It desiccates motivation and implies that having a less sunny view of events is a sign of defective thinking and a deformed attitude. “It’s a load on people who doubt and question things, and who see things in a more differentiated way,” she says. “Positive dreams are not enough to actually achieve them.”\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/38827/why-understanding-obstacles-is-essential-to-achieving-goals","authors":["4613"],"categories":["mindshift_192","mindshift_20827"],"tags":["mindshift_20784","mindshift_1040","mindshift_20799","mindshift_20796","mindshift_20557","mindshift_20800"],"featImg":"mindshift_38851","label":"mindshift"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? How can we get there? Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Possible-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. 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You ask the questions. You decide what Bay Curious investigates. 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Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. 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You can also visit the MindShift website for episodes and supplemental blog posts or tweet us \u003ca href=\"https://twitter.com/MindShiftKQED\">@MindShiftKQED\u003c/a> or visit us at \u003ca href=\"/mindshift\">MindShift.KQED.org\u003c/a>","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Mindshift-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED MindShift: How We Will Learn","officialWebsiteLink":"/mindshift/","meta":{"site":"news","source":"kqed","order":"2"},"link":"/podcasts/mindshift","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/mindshift-podcast/id1078765985","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM1NzY0NjAwNDI5","npr":"https://www.npr.org/podcasts/464615685/mind-shift-podcast","stitcher":"https://www.stitcher.com/podcast/kqed/stories-teachers-share","spotify":"https://open.spotify.com/show/0MxSpNYZKNprFLCl7eEtyx"}},"morning-edition":{"id":"morning-edition","title":"Morning Edition","info":"\u003cem>Morning Edition\u003c/em> takes listeners around the country and the world with multi-faceted stories and commentaries every weekday. 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On Our Watch brings listeners into the rooms where officers are questioned and witnesses are interrogated to find out who this system is really protecting. 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