Mayur Bardolia walks through a four-step mental rehearsal exercise to build motivation for a new behavior. Relax, visualize yourself doing the task in detail, step into that scene to feel it, then plan when you'll actually do it. Sports psychology shows this works because your brain treats vivid imagination like real experience.
Welcome to the video. This is Mayur Bardolia from North Star Angel Coaching and Spiritual Solutions. I'm a success coach, author, and a speaker. In this video, you're going to learn an exercise, which is a quick and easy way of building strong motivation for a desired behavior. And you're going to learn and practice an effective method of mental rehearsal, learning from past mistakes, utilizing resources from other situations. And learning from role models. We know from psychologists, specifically sports psychologists, and many other examples of successful people, that mental rehearsal makes success more likely. And here's a way to do it effectively and to be able to learn not just from role models, But also from past mistakes. So follow the instructions with me and let's start the exercise. Step 1, close your eyes and relax. Identify a task you would like to get done but don't necessarily enjoy doing. But it's important to do. So describe a behavior you would like to be able to do that task, or how you would like to be able to do it better. And start by saying with a strong belief, I can do this. Step number 2. And this is a very important step. Look up and to the right. So open your eyes and look up and to the right. So on your right or to the left if you are left-handed. So create a movie where you see yourself doing the new behavior the way you want And doing the task the way you want. See yourself completing the task. What did you see? What did you hear? And what do you say to yourself after completing the task? Notice the results of having it done and all the benefits that you get after finishing it. Immediately, and even in the future, and adjust the movie until you are satisfied with the new behavior. So you can take your time. You can pause this video if you want until you adjust the movie till the behavior you are satisfied with. Step number three. Step into the movie and check how this feels. Make any further adjustments you need until you feel the way you want. Watch the future you doing the task easily. And enjoy doing it. Notice that as they, as you do the task, you keep looking at the image of yourself having completed the task and getting a good feeling of anticipation, seeing yourself completing the task, hearing positive And encouraging internal voices. See yourself happy about the progress you are making. See yourself feeling joy and pleasure at having successfully completed the task and enjoying the benefits. Keep fine-tuning this movie until you are satisfied with your new behavior. And once you have a future you, you are happy with, allow this new you with new feeling to spread in your chest, your head, and your whole body, bringing all those learning with you. And use your hands to pull them in. If you wish to grab that feeling, a joyful feeling of completion of the task, hold that feeling. Step number four: Identify when you are next going to do the task and see yourself doing it easily and enjoyably. See yourself using the new behavior in 3 or more opportunities or situations in the future effortlessly. That's the end of the exercise. It is found that when people used visual words relating to the future, they often look up to the right Or to the left if you are, if they're left-handed. So neurological research shows that moving your eyes up can activate memories or recollection, imagery, or let's say in fancy words for making pictures in your head. And when you place your image of yourself in your future, It works almost like a placeholder in a diary. Combine this fact with the knowledge that you can find ways to enjoy something by imagining how good it will feel when it's done, and you have a way of developing new behaviors. And there are various ways you can use this exercise. So in step 2 and 3, instead of seeing yourself doing the task with new behavior, you can use a role model who you know, who can do the desired behavior well. See your role model or your mentor or the person you admire Doing the desired behavior effortlessly. Run a movie of that person performing the behavior, as we discussed in step 2. Then in step 3, become that person doing the same way as your role model does. Then repeat step 2 and 3 with yourself in the movie. Making any changes you need to. This is particularly helpful when you don't have a strong belief about yourself that you'll be able to do it or not. So see your role model doing it and then merge with it and then see yourself doing it. You can also use resources from your past as well. If you have dealt with similar situations well in the past, remember and see yourself doing that activity and then transfer that skill into the new situation. You can also break down the desired behavior in detail and in smaller steps by running through step number 2 and 3 in vivid detail. Take your own time. You can revise the exercise and you can do the same again and again, but in vivid detail. And that's how you can break down the behavior into small enough chunks. You can also create multiple options or alternatives. At step 2, ask your subconscious mind to create at least 3 options. For new behaviors, try out each and select the most appropriate. And instead of relying on one behavior, think of a set of different behaviors and select the one that is most suitable for you. So review the exercise. Ask yourself, how did it go? What happened at each stage? What made the most difference for you? What did your guide or role model do or say that was particularly helpful to you? If you benefit from this video, recommend it to someone and share it far and wide. This is Mayur Bardolia, a success coach, author, and speaker from North Star Coaching and spiritual solutions. If you wish to book a coaching session, workshop, or invite me as a speaker, reach out to me at contact@northstarangel.com. Have a nice day.
