Ever had a track you couldn’t get out of your head?
That occurred to me the opposite day. Pink Pony Membership. It’s all over the place proper now; I can’t escape it. And though I actually don’t like that track, it’s catchy. And as you’ve most likely skilled, when you get a track like that caught in your head, it will probably really feel inconceivable to get out.
What you may not know is there’s a scientific cause for this: It’s known as ironic course of principle. Or, you could have heard it by its extra widespread title: The white bear drawback.
However there’s a tried and examined mind hack that lets you get a track out of your head. What’s extra, you need to use it to switch unfavorable or dangerous ideas with optimistic, useful ones. With sufficient follow, you may change your complete mindset.
I wish to name this technique the Blue Dolphin Rule.
What’s the Blue Dolphin Rule, and why is it so useful? How will you use it to hack your mind and alter your considering from dangerous to useful? To reply these questions, let’s return to the white bear drawback.
The White Bear Drawback
The white bear problem was popularized by Harvard psychologist Daniel Wegner within the late Eighties. Often known as ironic course of principle, Wegner’s drawback acknowledged that makes an attempt to suppress ideas can truly improve their frequency.
Wegner primarily based the title on a quote in an essay by Russian author Fyodor Dostoevsky from over a century in the past:
“Attempt to pose for your self this process: not to consider a polar bear, and you will notice that the cursed factor will come to thoughts each minute.”
Over the course of a decade, Wegner found that not less than a part of the explanation why this occurs. Whereas we attempt our greatest to keep away from a thought with one a part of the thoughts, one other a part of us retains “checking in” to ensure the thought isn’t arising. Wegner described this as an “ironic course of.”
That helps clarify why I can’t get Pink Pony Membership out of my head. Additionally, why you might battle to push out anxious ideas or limiting beliefs.
However there’s a option to conquer your white bears, and it includes emotional intelligence, the power to grasp and handle feelings. Enter the blue dolphin.
Utilizing ‘Blue Dolphins’ to Cease Unfavourable Ideas
Over time, Wegner and different researchers discovered a trick to scale back the rebound of undesirable ideas. As an alternative of attempting not to consider one thing, you need to deliberately focus your thoughts on a very totally different thought.
For instance, as an alternative of a white bear, attempt to consider a blue dolphin.
A blue dolphin is a substitute thought. It’s a substitute, or “go-to,” one thing you may instantly focus consideration on in case your white bear involves thoughts. In psychology, this emotional regulation method is called thought substitute or thought substitution.
For instance, if Pink Pony Membership is ringing round in my head, I’ve received to start out singing one other catchy track. As I shift my consideration and go all in with my new track, Pink Pony Membership fades into the background . . . and ultimately disappears.
You are able to do the identical together with your unfavorable ideas.
Earlier than a presentation, do you retain considering to your self: “I’m so nervous”? Attempt telling your self repeatedly: “That is going to be over in half-hour, and by subsequent week I gained’t even be fascinated about it.”
Or perhaps you’re down as a result of a product launch did a lot decrease numbers than you anticipated. Remind your self: “Merchandise take time to get proper. Let’s work on enhancing this model and take a look at once more.”
See the way it works?
Each time you consider a blue dolphin, write it down or file it in a observe in your cellphone. Finally, you’ll have a group of substitute ideas you need to use everytime you want them.
Use your dolphins
Keep in mind, white bears tend to maintain coming again. However emotional intelligence means recognizing that, whilst you don’t have management over a thought getting into your thoughts, you can do one thing about it.
So, the following time a white bear rears its ugly head, you may pull out your checklist. Concentrate on considered one of your blue dolphins. Learn it out loud if you happen to like.
As you follow, you’ll begin to do that extra naturally. And ultimately, you’ll discover you’re preserving these nasty white bears at bay—and singing the tune you need, as an alternative of the one which received caught in your head.
—Justin Bariso
This text originally appeared on Quick Firm‘s sister publication, Inc.
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