Brain Training – Bad Habits = Productivity

I'm fascinated by the idea of “brain training,” or basically replacing existing thought patterns with new, crafted patterns in order to better one's life. Research on the topic of neuroplasticity has revealed that it is possible to, in this manner, actively replace bad habits or unwanted reactions. The implications of this are huge, because if properly harnessed, it means we can consciously make ourselves more happy, intelligent, friendly, productive, and... just about anything. There are many self-improvement guides out there, but what many of them lack is the research and understanding to make the process truly effective. The following process is one I created for myself by reading both technically-oriented and self-help material, and has worked extremely well for me.

1. Identify a negative thought pattern

   Brain training is essentially an exercise in replacing one thought pattern with another (it is much easier to replace a bad habit with a good one than just get rid of a bad habit). So, in order to succeed, the negative pattern must first be clearly identified. I speak in terms of “thought patterns” because what we are really talking about is a trained reaction our brain has to a certain situation (such as getting overly-defensive when criticized), which is a pattern our brain has be taught to follow. It is important to choose only a single thought pattern to replace, lest we overwhelm ourselves.
   For sake of an example, “Ken” attempting to get rid of unnecessary negative or critical thoughts of other people. Once this habit has been “cured” (to whatever level of satisfaction he requires) he can then move on to another habit. His goal in doing this is to become a more compassionate and friendly person who is more open to the thoughts and feelings of others.
   
   

2. Be on the lookout for the negative thought pattern
   The hardest part of brain training is metacognition, which basically means constantly assessing when you are guilty of the negative thought pattern identified in the first step.
   For Ken, certain things like hearing his voice raise or using certain patronizing words are good identifiers of the negative thought pattern. Being self-aware enough to identify these patterns is difficult, but the good news is that it gets easier with practice. A good way to improve your metacognition skills is to set some sort of schedule: perhaps every day before going to bed, think back on any negative thought patterns you identified, and look for those you failed to identify as they occurred. Generally, recount the successes and failures of the day. Ultimately, though, you need to identify the negative thought pattern as it appears, so that you can perform step three...
   
   

3. Replace the negative thought pattern
   Identifying a negative thought pattern is good, but replacing it with a positive one is much better. Ken can replace the critical thoughts he has of someone by asking himself the question “what are they doing well?” In other words, when he has a critical thought about someone, he can change it up by thinking about those things he can admire them for.

   A “grounding technique” can also be useful here – when replacing the negative thought pattern with the positive one, perform some sort of physical action, such as snapping your fingers. The action helps the brain in the replacement process and make the new thoughts more “real,” in a sense. So when a negative thought pattern is identified, you perform the simple physical action and then immediately change your thought process to reflect the new pattern.
   
   

4. Measure your success
   Just as it is important to know when you are doing things wrong, it is also important for motivational (and other) purposes to identify your progress. If you keep a log of how many negative thought occurrences you have replaced each day, it can serve to help you keep up the hard work. Finally, once you are (relatively) happy with your success, you can choose a new negative thought pattern – but it is important to occasionally re-evaluate old negative thought patterns so that you don't have a relapse.
   
   

5. Stay motivated and positive
   The bad news is that no process will work if you do not adopt it as a part of your lifestyle. If you view your “brain training” as a chore, success is unlikely. Likewise, if you get discouraged with yourself whenever a negative thought pattern appears, you will not accomplish anything but to resent the situation more. The brain is trained to continue following the negative thought patterns – they have been ingrained into the mind as a standard reaction, so it is not surprising that your mind will resist any change. Remember to laugh at your failures, enjoy your successes, and stay with it.

I am no expert in the mind and learning/training, but rather a passionate study-hobbyist. These tips are not a "end-all be-all guide," but a compilation of ideas I put together from my reading. Let me know what does and doesn't work for you!