Dos and Don ’ ts
Do :
Don ’ t :
Micro-yesses may seem impotent , but they compound rapidly and create the neurochemical resources you need to do big‐ ger things . When your nervous system is stuck in survival mode , many people attribute their inaction to laziness and then proceed to shame and berate themselves . But shame and self-flagellation are not sustainable strategies . Harsh self- talk releases stress hormones that further aggravate the very survival physiology you ’ re trying to shift . Harnessing the power of a micro-yes today is an easy-to-use tool that can shift you from stuck to GO .
Dos and Don ’ ts
Do :
Do remind yourself that your brain is designed for survival , not productivity . Do look for the smallest possible step you can say yes to today — not tomorrow . Do remember that shaming self-talk makes the situation worse .
Don ’ t :
Don ’ t assume everyone is crushing their goals – you are not alone if you feel stuck . Don ’ t judge the size of your micro-yes – they ’ re called “ mi‐ cro ” for a reason . Don ’ t assume there ’ s something wrong with you if small steps feel too big . Your nervous system gets to decide what constitutes a “ small enough ” step .
References
Schmidt NB , Richey JA , Zvolensky MJ , Maner JK . Exploring human freeze responses to a threat stressor . J Behav Ther Exp Psychiatry . 2008 Sep ; 39 ( 3 ): 292-304 . doi : 10.1016 / j . jbtep . 2007.08.002 . Epub 2007 Aug 12 . PMID : 17880916 ; PMCID : PMC2489204 .
University of Zurich . ( 2009 , December 10 ). Brain activity exposes those who break promises . ScienceDaily . Retrieved from www . sciencedaily . com / releases / 2009 / 12 / 091209121156 . htm
Britt Frank , MSW , LSCSW , SEP
is a clinician , educator , and trauma specialist .
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