The 1% Shift: Navigating New Year Resolutions and Building Lasting Change
01/03/24 • 20 min
Progress is not achieved by sudden flight but by gradual steps of introspection, adaptation, and perseverance.
Together with Dr. Wims, let’s analyze the shortcomings of New Year’s resolutions, attributing their lack of success to unrealistic expectations and the absence of a structured plan for change.
By shedding light on James Clear’s concept of making 1% changes through consistent habits, she emphasizes the power of small, incremental shifts over grand but unsustainable transformations. She urges her listeners to recognize existing habits and strategically introduce new ones, creating an environment conducive to change. Instead of focusing on impossibly high-end goals, prioritize positive self-talk and gradual, attainable changes.
Encourage yourself to accept gradual changes, maintain a positive mindset, and persevere through setbacks, understanding that enduring transformation is a journey, not an instantaneous achievement.
🎉 New Year, new me: resolutions as a tool for changing our lives, but why are those not working? 01:06
🗓️ Social pressures and creating new habits: we don’t have a system, yet we hope for change. 04:20
🔑 Small shifts are essential for the breakthrough moment: 1-minute shifts and ice cube melting explanation. 05:39
💪 Encouraging yourself to make 1% change: the craving, response, reward. 09:07
🧱 Using stacking and combining things you love with new things: small ideas on how to make a system for a change. 10:31
🔍 We already have habits in our life, just notice them: the cue, craving, behavior, and reward. 12:37
🧠 Mental health change: look at your habits and how you are watching yourself. 14:50
📈 Gradual change for improvement: don’t get discouraged by the setbacks. 16:20
Links:
Connect with Dr. Bonnie Wims: www.bonniewims.com
Book: https://www.amazon.com/Called-to-Lead/dp/B094RF5K9L
Follow Dr. Bonnie Wims: www.linkedin.com/in/drbonniewims
Book a free call with Dr. Bonnie Wims: calendly.com/bonnie-96
Progress is not achieved by sudden flight but by gradual steps of introspection, adaptation, and perseverance.
Together with Dr. Wims, let’s analyze the shortcomings of New Year’s resolutions, attributing their lack of success to unrealistic expectations and the absence of a structured plan for change.
By shedding light on James Clear’s concept of making 1% changes through consistent habits, she emphasizes the power of small, incremental shifts over grand but unsustainable transformations. She urges her listeners to recognize existing habits and strategically introduce new ones, creating an environment conducive to change. Instead of focusing on impossibly high-end goals, prioritize positive self-talk and gradual, attainable changes.
Encourage yourself to accept gradual changes, maintain a positive mindset, and persevere through setbacks, understanding that enduring transformation is a journey, not an instantaneous achievement.
🎉 New Year, new me: resolutions as a tool for changing our lives, but why are those not working? 01:06
🗓️ Social pressures and creating new habits: we don’t have a system, yet we hope for change. 04:20
🔑 Small shifts are essential for the breakthrough moment: 1-minute shifts and ice cube melting explanation. 05:39
💪 Encouraging yourself to make 1% change: the craving, response, reward. 09:07
🧱 Using stacking and combining things you love with new things: small ideas on how to make a system for a change. 10:31
🔍 We already have habits in our life, just notice them: the cue, craving, behavior, and reward. 12:37
🧠 Mental health change: look at your habits and how you are watching yourself. 14:50
📈 Gradual change for improvement: don’t get discouraged by the setbacks. 16:20
Links:
Connect with Dr. Bonnie Wims: www.bonniewims.com
Book: https://www.amazon.com/Called-to-Lead/dp/B094RF5K9L
Follow Dr. Bonnie Wims: www.linkedin.com/in/drbonniewims
Book a free call with Dr. Bonnie Wims: calendly.com/bonnie-96
Previous Episode
How Challenging Yourself Can Expand Your Idea of Who You Are & What You Are Capable Of Achieving
We are all unknowingly wearing our limitations within ourselves.
Dr. Bonnie Wims talks about her transformative journey deep into the heart of the Costa Rican jungle, which was a source of anxiety but also a profound exploration of self-discovery. In the internal thickets of fears, limitations, and negative self-talk, she understood that we are wearing all that as a coat on a daily basis. This heavy burden of barriers is not helping to move us forward.
The challenge lay in dismantling self-imposed restrictions, one by one. Dr. Wims urged herself and all of us to embark on a journey of introspection, asking profound questions about the definitions and negative self-talk we are living as part of ourselves. In what ways do you limit yourself today? And in what ways can you challenge that?
It is time to identify the moments when we downplayed our worth, when we failed to believe in ourselves, and when we limited our potential and then to remove that burden through therapy.
Notes
🇨🇷 Dr. Bonnie Wim’s transformative trip to Costa Rica: a challenging trip she had second thoughts about going on. 01:09
🐸 Meeting a huge frog in the jungle: when all her fears began to pour out. 03:58
🌞 Insecurities you harbor about yourself: finding out there are things you can do. 06:17
🧥 Seeing yourself and challenging yourself: defense mechanisms we are wearing each day. 08:13
🔃 You can challenge who you think you are, what you think you deserve, and your capabilities: choosing with intention. 11:56
⏰ How do we wake up to our possibilities: intentional and consistent challenges. 15:52
⚠️ Be aware of the stories you tell yourself first: the next step is to act and work on those stories. 19:05
Links
Connect with Dr. Bonnie Wims:www.bonniewims.com
Book:https://www.amazon.com/Called-to-Lead/dp/B094RF5K9L
Follow Dr. Bonnie Wims:www.linkedin.com/in/drbonniewims
Book a free call with Dr. Bonnie Wims:calendly.com/bonnie-96
Next Episode
Helping Men to Build Relationships and Express Themselves, with Owen Marcus
Men often get left behind when it comes to therapy.
Owen Marcus, a coach who works with men to connect so that their relationships work, believes men are hungry for an environment where they can feel safe, and get connected in authentic ways to other men. Owen trained and often taught with leaders in the fields of somatic and relationship therapies in the late 1970s and 1980s. Ron Kurtz and Peter Levine, Ph.D., taught him how to use body awareness as a powerful yet gentle way to produce significant change.
Men have been trained in different ways to perform, to fix, to solve problems; they are indoctrinated from a young age to do so. Female partners and spouses often ask for men to be able to empathize with their emotions. Owen believes that men can be both masculine AND vulnerable, once they understand that it is okay to discuss emotions and feelings.
Sometimes you can't go in straight in the front door. This therapeutic approach is a window that allows people to start thinking about things in a different way!
Notes
🧔 Owen is a coach who works with men: it seems like men often get left behind in therapy. 01:06
👨🦱 He was immersed in the somatic psychotherapy approach: men hardly talk about their emotions. 02:06
⚡ Hakomi method: using the body as a vehicle to create emotional change. 05:20
🌞 Men are good at fixing things, but they need connection: emotional connection with women happens when men are authentic in their own emotional language. 08:33
⚠️ We aren't innately flawed: men do not feel they are enough, and they think they are trapped. 13:49
🚩 Men think they’re being emotional, by using emotional words, but they are not connecting emotionally. 18:37
😇 Men are hungry for an environment where they can feel safe, and get connected in really authentic ways to other men. 24:56
🗣️ Practicing with other people and having a practicing arena for therapists and couples: learning new skills and having mutual help. 29:58
🤓 Physiology of stress, the emotional aspect of it, and the impact of culture: when the box of understanding expand, men have more space for relationships and changes in their lives. 33:10
🛑 Stephen Porges’ Polyvagal theory: shame runs rampant for men - stop the pathway in which you are wrong. 36:07
Links
Meet Owen: www.owenmarcus.com
Connect with Dr. Bonnie Wims:www.bonniewims.com
Book:https://www.amazon.com/Called-to-Lead/dp/B094RF5K9L
Follow Dr. Bonnie Wims:www.linkedin.com/in/drbonniewims
Book a free call with Dr. Bonnie Wims:calendly.com/bonnie-96
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