Dealing with Change
Change can be intimidating, but it’s often necessary for growth, improvement, and happiness. Whether you want to develop healthier habits, switch careers, or simply improve your mindset, embracing change can set you on a path toward a better, more fulfilling life.
Angela, I struggle with maintaining focus. It can be especially difficult to embrace change when focus is a challenge. Various life events, such as the loss of a partner, a career, receiving life-altering health news, or a falling out with a trusted friend, can disrupt our focus and mindset. Mental health issues or misunderstandings can further cloud our ability to concentrate. These circumstances may make us feel trapped, unsure of our identity, purpose, or relationships. You might start to think that a different lifestyle is out of reach, especially if others label you as scattered or inconsistent. This can lead you to feel like a stranger to yourself, uncertain of who you truly are. How can you transition to your authentic self?
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Have Your Life Bridges Been Destroyed by Change?
Building bridges is crucial in linking different places together. As time goes by, bridges can deteriorate for various reasons like accidents, weather conditions, or regular use, which can result in their collapse, leading to traffic diversions and closures. Just like physical bridges, the bridges in our lives - including elements like confidence, faith, courage, and community - can also be devastated by loss and changes. These significant life events push us to find new paths to reach our goals. Even when we feel secure and confident in our journey, unexpected situations can drive us towards change. In 1995, my life appeared perfect with a happy family, a successful business, and bright prospects. However, a sudden car accident completely changed the direction of my life. This incident made me face a new reality where the person I had become was no longer suitable for the challenges ahead. Despite dedicating almost thirty years to shaping my identity, I found myself at a crossroads where all my familiar bridges had collapsed, pushing me to start the challenging process of reinventing myself.
Change in the Context of Self Determination Theory
Even when it seems like life's tragedies have shifted your focus or destroyed your life's foundations, there is a path that can guide you towards new horizons, sparking enduring transformations. This path revolves around a concept known as Self-Determination Theory, developed by psychologists Edward Deci and Richard Ryan, which highlights that the drive to change is significantly influenced by the satisfaction of three psychological needs: autonomy (the sense of controlling one's own actions), competence (feeling proficient in one's endeavors), and relatedness (feeling connected to others). Studies rooted in SDT reveal that individuals are more inclined to embrace change when driven by inner motivation rather than external pressures. Intrinsic motivation, in contrast to extrinsic incentives, leads to more enduring transformations and favorable outcomes in the long run. I have personally witnessed the validity of this theory in my own life, navigating through the following ten strategies for change even in times of distraction and lack of motivation. Here are those ten approaches to contemplate when change becomes essential in your life.
Consider These 10 Approaches for Embracing Change
Changing your life when focus is a struggle can feel challenging, but by working with your strengths and using supportive strategies, you can still make meaningful progress. Here are some practical tips:
1. Embrace the Power of Tiny Steps
Break big goals into tiny, manageable tasks. If a task feels overwhelming, reduce it further until it feels doable. For example, instead of “write a book,” try “write 100 words.” Small actions, done consistently, lead to big changes over time.
2. Use Visual Reminders and Prompts
Set up visual reminders to stay on track. This could mean sticky notes, reminders on your phone, or even visual vision boards that keep your goals front and center. Visuals can help anchor your attention and reinforce your purpose throughout the day.
3. Work with Timers and the Pomodoro Technique
Using a timer can create a sense of urgency and make it easier to focus for short bursts. Try the Pomodoro Technique: work for 25 minutes, take a 5-minute break, and repeat. Knowing that you only have to focus for a limited time makes starting less intimidating.
4. Prioritize Your Energy Levels
Focus can vary widely throughout the day. Notice when your energy is naturally higher and plan important tasks during these times. Save easier, less demanding tasks for times when focus is lower. Working with your body’s rhythm can increase productivity.
5. Create a Minimal Distraction Environment
Reducing visual and audio distractions can help direct your focus. Turn off notifications, close unnecessary tabs, and clear any clutter from your workspace. By creating an environment conducive to focus, you minimize potential interruptions.
6. Focus on Progress, Not Perfection
Aiming for perfection can drain energy and focus. Instead, focus on small wins and incremental progress. When your only goal is improvement, rather than perfection, it’s easier to start and stay motivated even when focus is difficult.
7. Set Clear and Specific Goals
Ambiguous goals are harder to work toward. Try creating clear, specific goals that outline exactly what needs to be done, why it’s important, and what steps to take. Having a concrete “why” also helps maintain focus, giving you a reason to push through when motivation dips.
8. Use Accountability Partners
Find someone you can check in with regularly—a friend, family member, or coach—to share your goals and progress. Knowing that someone else is tracking your progress can provide motivation, even when you’re struggling to stay focused.
9. Incorporate Physical Activity
Exercise, even if it’s a quick walk, can boost focus by releasing endorphins and increasing blood flow to the brain. A small amount of physical activity can help reset your attention and give you the energy to tackle the next task.
10. Practice Self-Compassion and Take Breaks
When focus is low, it’s easy to feel frustrated. Practice self-compassion by accepting that focus comes and goes, and that breaks are part of the process. Short, intentional breaks can improve your ability to stay focused over time, allowing you to return to tasks with renewed energy.
Concluding Remarks About Change
Improving focus through small changes involves identifying strategies that align with your natural inclinations. By adopting incremental measures, establishing clear objectives, and taking regular breaks, you establish a framework that bolsters your capacity for advancement, even in moments of wavering focus. Remember, consistency and minor efforts accumulate over time!
I'd like to recommend a YouTube video on focus and productivity. Andrew Huberman, a professor of neurology and ophthalmology at Stanford, presents a science-backed meditation technique called Space Time Bridging (STB) to enhance focus and productivity. Watch here
If you are interested in delving into the realm of self-awareness, I am just a message away. Let's explore what lies beyond distractions and uncertainties. There is more about yourself waiting to be discovered.
Hello friends :) If you want to join me and other readers in exploring the world of grief from loss and transition, please sign up for my newsletter.
If you liked this post, consider reading this next. I think you'll like it ;) It's more about how to find your way after loss.
Angela Stuart-Jackson, LPC, She received her Master’s in Marriage and Family Therapy from John Brown University. She is a licensed professional counselor in the state of Arkansas, USA. She is certified in Grief Therapy in Meaning Reconstruction through The Portland Institute for Loss and Transition. In clinical work, she enjoys working with individuals and couples. In 2023, she became an Enneagram Informed Mental Health Professional.
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