Change Academy Monica Reinagel

The Default Mode Network, or DMN, is the part of your brain that drives your habitual actions and thoughts. When we feel “stuck” in unwanted behaviors or thought patterns, the DMN is running the show.
You might think that the solution would be to somehow ratchet down DMN activity. Unfortunately, this is almost impossible to do. But it turns out that there’s a surprisingly simple way to do an end run around that pesky DMN, and open up possibilities that have eluded us before.
Key Takeaways
Recognize your DMN at work: Next time you find yourself stuck in a negative thought loop or unwanted behavior, pause and acknowledge that this might be your Default Mode Network (DMN) running on autopilot. Engage your senses to shift your mindset: When stress or old habits threaten to take over, try the "5-4-3" exercise: Observe 5 things you can see, 4 things you can feel, and 3 things you can hear. This simple practice can help break the DMN's hold. Embrace novelty in your routine: Look for small ways to introduce variety into your daily life, like taking a different route to work or trying a new type of exercise. Remember, even minor changes can boost your mood and broaden your perspective. Practice intentional sense foraging: Set aside time each day to deliberately tune into your sensory experiences. This doesn't require anything special - just pay attention to the sights, sounds, and sensations around you in everyday moments. Understand how stress affects your perception. When you're feeling overwhelmed, remember that stress can dampen your sensory perception. Try to counteract this by consciously tuning into your environment through your senses. Mentioned
Better in Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life, by Norm Farb and Zindel Segal

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There's definitely an art to planning. And we'll get into that in this episode. But here’s the thing everyone forgets to tell you about planning: The real trick is actually not in making the plan. The real trick is in sticking to the plan you’ve made. We'll talk about why that is so darned hard--and how to get better at following through on your plans.
Key Takeaways
Planning provides structure, focus, and accountability. Without a plan, it's too easy for your goals and intentions to get lost in the shuffle of daily life. Having contingency plans allows you to adapt when obstacles arise, maintaining momentum and flexibility.Remember to be kind to your future self when making plans. Create plans that include not only productive tasks but also rest, relaxation, and treats. Even if your plans are not perfect, the act of sticking to them anyway (until you can adjust them) reinforces your identity as someone who keeps their commitments–even to themselves. Mentioned- Episode #138: Why goals are not always enough
- Have a nagging question or a problem you’re running up against, or just something you’ve noticed and want to share? Send an email or leave a voicemail and I’ll discuss it (anonymously) in a future episode.
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Being curious about our experiences (both internal and external) really is key to unlocking our progress and potential. But to be honest, it’s a tricky one.
Certain mental reactions often masquerade as genuine curiosity. In this episode, you'll learn to recognize these imposters and pivot instead to the kind of inquiry that actually moves you forward instead of leaving you stuck in the same old repeating patterns. 
Key Takeaways
The goal of curiosity is less about explaining what happened and more about exploring what might happen next.Don't be in a rush to get to "the answer." By slowing down the process we can access information that might not be immediately apparent. When we need something to be a certain way, it’s hard to see what it actually is. The partner to curiosity is flexibility, looking for multiple ways to pursue an outcome. (Chances are, you'll need them all eventually).Not everything will work but, if we can be curious, everything can contribute to your success. 
Mentioned
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Have a nagging question or a problem you’re running up against, or just something you’ve noticed and want to share? Send an email or leave a voicemail and I'll discuss it (anonymously) in a future episode

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I'm betting you aspire to a future life that is at least a little bit better than it is now—perhaps you'll be a bit healthier, less stressed, more content. You're working towards a future in which you have achieved certain goals or milestones.
What we don't always realize (or fully acknowledge) is that the choices we make today, the actions we do or do not take, are actually creating that future. For better or worse.  Let’s make sure that Future You doesn’t look back at today’s choices with regret.
Key Takeaways
Stop waiting for the "perfect time" to start working towards your goals – resolve to begin today. Remember that obstacles and challenges are part of life's fabric, not temporary disruptions. Learn to progress despite them. Be aware of how often you prioritize others' needs over your own goals and the impact this may have on your life's trajectory.Commit to taking action, even if you're unsure of the perfect first step. Action often leads to clarity. Be willing to tolerate the discomfort of developing new skills or habits, rather than avoiding it and deferring your progress. It's important not to just visualize your end goal, but also the daily effort required to achieve it. Mentioned
Change Academy #139: Finding your whyChange Academy #106 Why insight isn’t enoughChange Academy #6: The hidden cost of unmet goals
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Over the past 9 or so months, Karen has lost about 25% of her weight. Which is a big deal. But it’s really not the headline of her story. Her story is really about shedding her lifelong identity as the one who could do everything for everyone. Instead, she realized that focusing on her own physical and emotional health was not only the most caring thing she could do for herself but was also the most caring thing she could do for all the people she cared about.
Karen is one of the most inspiring people I’ve ever worked with and I want you to meet her. 
Key Takeaways
You may be tempted to focus on the behaviors that you want to change. But developing healthier strategies to manage life's challenges is key to sustainable transformation.Prioritizing self-care may feel uncomfortable at first. But investing in your own wellbeing enhances your capacity to be there for others. It's not selfish; it's necessary. Stepping back can create space for others to rise to the occasion. You may be surprised at the growth and resilience this empowers in those around you. Change is an ongoing journey of growth, not a race to a fixed destination. Allow your vision of a "good life" to continue to evolve as you do. Be courageous in examining the patterns and beliefs that have kept you stuck. Take a "leap of faith" that the temporary discomfort of change will be worth it. Mentioned:Stress and Emotional Eating programWeighless program

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Do you know what separates the people who achieve lasting change from those who stay stuck? I’ve worked with hundreds of clients over the years and some clear patterns have definitely emerged.
In this episode, I share the attitudes and behaviors that my most successful clients all embody - insights that can help propel your own progress, whether you're working with a coach privately, or in a group, or going it alone.  You'll learn practical strategies for taking ownership, staying motivated, and making real progress towards your goals. 
Key Takeaways
Only when we are willing to take responsibility for our actions (or inactions) can we make the changes needed to achieve our goals.Regular reflection is critical to internalizing what you are learning and maintaining progress. Rather than passively waiting for solutions, think ahead, ask for what you need, and seek feedback. Commit to viewing failures as opportunities to learn and refine your strategies, rather than as reasons to give up.A coach's role is to provide perspective, accountability, collaborative problem-solving, and support. The motivation and the willingness to do the work must come from you.Mentioned
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