Sober Synthesis

• Prioritize
  • Prioritizing no more than 5 changes at a time supports new habit formation.
  • Focus first on small and achievable changes to support new habit formation before increasing the complexity. For example, going to bed at a regular and healthy hour before focusing on a mindfulness practice. 
• Plan
  • Developing a cognitive plan is only the first step in a successful planning process.
  • Planning is most successful when written and disclosed with a trusted person or group of people. 
• Practice, practice, practice
  • “ Neurons that fire together, wire together”. This is the basis of neuroplasticity.
  • The most effective practice is a behavioral practice. For example, to practice leaving a party if feeling “triggered”, practice leaving any situation that is triggering.
  • The second most effective practice is a very detailed imagery practice. The key is to imagine the details of your behavioral plan as if you were trying to explain all the steps to a novice.
  • Research has demonstrated that it can take between 18 to 254 days to develop a new habit. The average is 66 days. Persistence, consistency, and patience are key. 

Proposed Questions for Thought/Sharing

1. What holiday activities/strategies were successful and/or less successful last week?
2. What holiday activities/strategies do you have planned for the rest of the month?

Disclaimer

This summary is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.