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The One Practice That Will Help You Face with Every Challenge Much More Easily

The One Practice That Will Help You Face with Every Challenge Much More Easily

Do you see a challenge and immediately start feeling anxious? Do you worry that you won’t be able to make your dreams come true because of the roadblocks in your path? We’ve all been there—but you don’t have to keep looking at problems in the same way forever—value-based affirmations have the potential to make your life a lot easier.

It can be very difficult to prepare yourself for a challenge or roadblock, because emotions can so easily take over.[1] This can paralyze your decision-making, and make it difficult for you to find the best solution or meet the challenge head on. While simply taking a deep breath and diving in might seem like the best way to proceed, it doesn’t help you find the right solution or help dispel your anxiety about the situation.

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We all have challenges and goals in life, but if you don’t have a method for meeting these challenges, then you may not be able to achieve success as often as you’d like. The good news is that there’s one simple (but not easy) practice that will help you face any challenge you come across: value-based affirmation. This practice will help you lead a more empowering and focused life, and you’ll likely experience less stress by having a method for meeting challenges head on. So how does it work?

Visualizing what you want beyond the roadblocks is the key to overcome them

Mindset has a huge impact on how you deal with problems and challenges, and value-based affirmations affect your overall mindset to help you succeed.[2] So how does value-based affirmation work? Basically, it is a practice in which you see the desired result in your head before you begin a task. The idea is to affirm your own values before you begin in order to be more open to the change ahead and avoid getting in your own way. Value affirmation may be the reason that people tend to only make healthy changes in their lives once they’ve realized the importance of doing so on their own—not because of someone else telling them they should eat well, exercise, or even meditate.[3]

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This is why you need to work on visualizing what you want, in order to overcome challenges in front of you. An example of how value-based affirmation works would be visualizing the desired outcome of a test (seeing an A) or running and completing a marathon—then having the willpower and motivation to make that visualization reality. In practical application, this can be very powerful—a friend of mine, who had twice failed the CFA exam tried this practice—and ended up acing the test through value-based affirmation. See the outcome, don’t say it.

Try using value-based affirmation on small things first

Now, you can’t just start off using this technique and expect to run a marathon immediately. You have to develop your skills and belief in the practice before you can use it to meet a very demanding task. Instead, try using value-based affirmation on a task that you know you can accomplish, but is slightly challenging. Building on these successes will allow you to develop the technique and use it to meet even the most difficult challenges over time.

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Don’t let obstacles stop you. The right mindset helps you get through them

If you’ve ever been discouraged about achieving your dreams, practicing value-based affirmation could help you reach them—provided you use the technique to develop the right mindset. Many entrepreneurs have successfully used the practice to design the future structure and success of their business before they even get it off the ground. Seeing the success they want allows them to face setbacks and make good decisions during the challenging first few years in business.

Many successful celebrities have also used mindset to become the best of the best in their industries. Michael Jordan, for example, used a form of this technique on the road to becoming arguably the greatest basketball player of all time. Jordan practiced the growth mindset, which allowed him to push through innumerable setbacks. His own words sum up why using value-based affirmations is so important to success:[4]

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“If you’re trying to achieve, there will be roadblocks. I’ve had them; everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

Visualizing that success beyond the roadblocks is the first step in getting past them. And the best part? You don’t need any special skills to successfully leverage this technique, and it can work for everyone. You just have to start using it and believing it—the rest will follow.

Reference

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Last Updated on October 14, 2020

Psychologists Say It’s Really Possible To Change Our Personality

Psychologists Say It’s Really Possible To Change Our Personality

Do you feel that you can become a better person, but your personality is hindering you from doing so?

Are you one of those people who is making a conscious effort to change, but no matter how hard you try, you remain a prisoner of your personality traits?

Don’t lose hope – it is indeed possible to change your personality!

Personality Crisis

According to the widely accepted model of personality with over 50 years worth of research and study, there are five dimensions of our personality, known as the “Big Five:”

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  • Extraversion: People with high levels of this personality dimension are much more outgoing and tend to be more comfortable in social situations compared to others.
  • Agreeableness: Your level in this dimension determines whether you are more cooperative with other people or competitive (even to the point of being manipulative) with other people.
  • Conscientiousness: Thoughtful people who have high levels of this trait dimension are much more detail-oriented and driven.
  • Neuroticism: Moodiness and the propensity for sadness are associated with people who possess excessive amounts of this personality dimension.
  • Openness: Imaginative and insightful people are very receptive to change and new experiences, whereas those who are not are much more stubborn and reluctant to try out new things.

These personality dimensions are further shaped by our genetics and our upbringing, the latter of which also involves our living environment and culture. These factors ultimately help shape your personality as you grow up, some of which could lead to personality disorders.

However, your personality is never fully set in stone. In fact, it is not uncommon for adults to tweak their personalities as they prepare themselves for new challenges and life situations. For example, stubborn partners will find themselves making an effort to become more cooperative with their loved ones if they want their relationship to work. While these instances may not necessarily lead to positive results, it is evidence enough that changing your personality is not impossible.

The question that begs to be asked is this:

How Much Effort Are People Willing to Put in to Make That Change?

According to a recent study at the University of Illinois, only 13% of respondents were satisfied with their personalities – most of them wanted to change for the better. However, instead of encouraging these people to get help from experts or take courses, R. Chris Fraley and Nathan Hudson conducted different tests instead to see if the respondents can quantify their personalities to make the necessary changes. The results of the test were published in the Journal of Personality and Social Psychology, which you can view here.

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The first experiment involved an introductory psychology class, who were educated about the Big Five personality dimensions and asked to grade their personalities by filling out a rating form. They were then asked if they wanted something to change in their personality over the 16-week period of this study. To do this, they needed to find a way to change their undesirable personality traits using goals and metrics to track their progress.

Among the 135 participants, half joined the “change plan” condition, in which they were given writing assignments over the same period to assess the changes they need to make for their personalities. Every week, they were also required to complete additional writing assignments to evaluate their progress further. The other half were not asked to write – instead, they were placed in a controlled setting and were provided feedback about their development.

The second experiment involved roughly the same number of participants. The only variable that Fraley and Hudson changed is that, instead of focusing on personality traits, they targeted daily behavior related to the traits that defined their personalities.

The result of both experiments demonstrates the capacity for people to make breakthroughs with their personalities. Participants were able to make strides by getting better scores on personality traits that they wanted to improve. However, the comprehensive change plans only had a modest impact on the actual changes in personality. Also, the 16-week period for the study was not enough for the participants to make the drastic changes one might expect.

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Steps to a Better You

Now that you are aware that you can still change your personality, below are some proactive steps that you can take so you can make the change as early as possible.

1. Do not let “labels” define you

You are not a shy and timid person. Nor are you a cold and callous one. You are simply a person full of potential to change and become a better version of yourself every day. You can be anything, as long as you put your mind to it.

2. Do good deeds

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Getting rid of a terrible personality can start with doing something good. A study published in Motivation and Emotion suggests that engaging in acts of kindness allows you to overcome anxiety. Letting the focus from yourself shift to others leads to more opportunities for social engagement.

3. Just wait

If you cannot force change, then let it come to you. According to a study conducted at the University of Manchester and the London School of Economics, change that naturally takes place is not out of the question. The more you undergo transformative experiences in life as you grow older, the more chances that changes in your personality take place.

At the end of the day, change is inevitable. As mentioned above, our personalities are shaped by our experiences in life. By exposing ourselves to positive experiences that we can live by and keeping an open mind for our own identities, there is no doubt that change for the better is indeed possible.

Featured photo credit: https://unsplash.com/photos/GmoHIZ61eMo via unsplash.com

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