The number one secret to get you out of a rut

I don’t know about you but there are times when I seem to fall into a hole of negativity and no matter what anyone says, I just can’t seem to get myself out. It’s almost like I’m enjoying being in there or something!! Happen to you?

Well, there’s something that I use all the time to get me out and if you’ve worked with me one to one for any time, you’ll know exactly what I’m talking about…

Go on those who know me, what is it?

It’s REFRAMING!

So, what is this reframing?

Simply put, reframing is coming up with a different interpretation of an event or experience. It’s a technique that helps you to change the meaning of something and therefore change the way you feel about it and therefore your experience.

Let me explain to you the process with an example I’ve used to help me get out and run for exercise – it’s been extraordinary.

1. Write down the situation, event, experience or problem

I want to exercise regularly and running is the easiest thing to fit into my schedule but I just can’t run

2. Write down your thoughts about the situation, event or experience

So when I think about running, my thoughts are:

I’ve never been any good at it

This is going to be so painful and boring

I can never keep up with anyone else I would run with

I’m just not a runner

3. Write down your feelings and emotions about this

In my case, defeated, frustrated, dread, exhausted, want to give up on all exercise

4. Create alternative thoughts (try for 4)

I’ve never tried to get better at running and I can get better at anything with practice

As I build my stamina, I’ll get stronger and it will be less painful

I can listen to podcasts whilst I’m out which I just don’t get time for

I can run on my own or my husband can come and do some other exercises or run backwards!

5. List evidence to support these thoughts

I’ve learned to swim to a level that enabled me to do a 5k swim so why not a 5k run

When I started swimming I couldn’t string two lengths together but then managed to find a pace that was comfortable and keep going

I managed to listen to music with special headphones in the water so doing it running will be easier

Simon came with me to the pool, so I’m sure he would come with me running

6. Write down how you feel after the reframe

Excited about starting! Especially if I can get some wireless headphones and get the podcasts on! And I can take the dog out at the same time!

This is exactly what I did and can now run 5k at a reasonable pace, with both Whisky the dog and Simon!

To complete my reframe, I went from “I’m not a runner” to “I’m a runner in training!”

Try it! And then teach your people to do the same.

What do you need to reframe? What will it enable you to do? Let me know by commenting below or reaching out at sonia@soniagavira.com. I read all your comments and messages, promise!

Sonia x