The Shocking Counter-Intuitive Science Behind The Truth of Positive Thinking with Dr. Gabriele Oettingen
In this episode we discuss the shocking truth about the dangers of positive thinking. Is it always good to visualize your goals? Could there be potential downsides to daydreams and fantasies about the future? How can we identify what stands in the way of our goals and take concrete action to get there? We look at these questions and much more, along with a proven evidence-based methodology for creating effective behavior change - to actually achieve what you want - with our guest Dr. Gabriele Oettingen
Dr. Gabriele Oettingen is a Professor of Psychology at New York University and the University of Hamburg. She is the creator of the WOOP process and author of the book Rethinking Positive Thinking: Inside The New Science of Motivation. Her work has been featured in The Harvard Business Review, NPR’s Hidden Brain, and much more!
Positive thinking must be positive, right?
The shocking and counter-intuitive science behind the truth about positive thinking
The myth of “positive thinking” and “being optimistic” is very seductive - but it can be dangerous and misleading
Positive fantasies and daydreams about the future can be very helpful when we think about improving our mood - but when it comes to actually executing and creating results, positive fantasies can have a serious negative impact on our behavior and our results
Should (or can) we dismiss positive fantasies and daydreams?
Positive fantasies and daydreams are important because they give our action a direction to move in, and yet they impede actually taking action in that direction?
Why is it that positive fantasies and dreams stop us from achieving our goals?
Positive fantasies make you feel like you’ve already attained the desired future and the impression that you’re already there
Studies show that inducing positive fantasies about the future causes a drop in energy and motivation
Positive fantasies and daydreams sap our energy for moving towards our goals
Mental Contrasting of the Positive Future and the Inner Obstacles of Reality standing in the way of that positive future
What is it in me that stands in the way of realizing my goals?
Emotions
Anxiety
Irrational Beliefs / Limiting Beliefs
Bad Habits
By identifying your inner obstacles you will understand if you want to, or if you can, overcome it
You need energy and motivation to overcome your obstacles
The difference between a fantasy, a daydream, and a goal
Mental contrasting helps you prioritize your goals and figure out the right ones to pursue
The myth of “positive thinking” and “being optimistic” is very seductive - but it can be dangerous and misleading
Most of our wishes are more challenging, difficult, and complicated than we think they are
Sheer positive visualization won’t help you get to your goals, and may be harming you and making it less likely for you to achieve your goals
Positive visualization creates a measurable physical change in your body that makes you less likely to the action and create results
The idea that you have an obstacle in the way will stir up the energy necessary to overcome your obstacles
Thinking about your obstacles will produce strategies that will help you overcome your obstacles
The Conscious Exercise of Mental Contrasting triggers nonconscius processes and the conscious processes do the work
The work of Mental Contrasting builds associative links to the subconscious that produces the behavior change necessary to achieve your goals
3 Key Processes that predict effective behavior change
Cognitive associate link between obstacle and behavior - Reinterpretation of reality based on this framework
Energization towards your goals
You can effectively process feedback towards your goals without your self esteem or ego being hurt
Conscious work of Mental Contrasting leads to automatic subconscious behavior changes
You can complement Mental Contrasting with If/Then Plans called implementation intentions
If I encounter ___OBSTACLE___ then I will ___SOLUTION
The combination of Mental Contrasting + Implementation Intentions it the “WOOP” Strategy
Wish
Outcome (imagine)
Obstacle (imagine)
Plan (if/then)
It only takes 5-10 mins to apply the WOOP methodology - 5-10 mins of concentrated focus
Slow
Uninterrupted
Focused
By yourself
WOOP builds the subconscious framework that creates the behaviors that result in action
WOOP is a skill you can learn and its different because it draws on automatic subconscious processes to create behavioral change
How to Your wish needs to be both challenging and feasible
WOOP is a discovery tool - dig a little deeper into your wishes - what is it really that stands in the way?
Implementation Intentions - if situation X arises, I will do Y
Implementation are a research validated strategy for linking your obstacles with key behaviors to make sure you implement/execute your plan
Homework: WOOP for yourself (details on woopmylife.org)
Thank you so much for listening!
Please SUBSCRIBE and LEAVE US A REVIEW on iTunes! (Click here for instructions on how to do that).
This week’s episode is brought to you by Bespoke Post and their monthly Box Of Awesome! The team at Bespoke Post are always out scouting for quality and unique products to send people just like you each month! Whether you’re in search of the perfect drink, a well-kept pad, or jet-setting in style, Bespoke Post improves your life one box at a time.
For a limited time, you can get your first box for 20% off by entering the code "SUCCESS"at checkout! Each box costs under $50 but has over $70 work of unique gear waiting inside!
This week we’re loving the custom Terra Box! It's time to get your hands dirty! Whether you're working or wandering, weekends spent outdoors are better when you've got gear that can keep up. This kit has your back!
From barrel-aging kits to limited edition cigars, weekender bags, jackets to classy Dopp Kits, Bespoke Post offers the essential goods and guidance for the modern man. Don’t want a box that month, no problem. Opt-out on months you don’t want or need a box at no cost to you!
We’ve been customers for years and love getting our box each month, you will too!
Show Notes, Links, & Research
[Website] WOOP My Life
[Website] About WOOP
[Website] Science of WOOP
[Article] Implementation Intentions by Peter M. Gollwitzer and Gabriele Oettingen