This step is crucial because sometimes someone can have a felt shift but not yet hae the skills to actually enact it - going through and acting in the present can identify these skill gaps.
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In this case, while the deep aversion was gone, there was still a light flavor of uncertainty - he didn't know where the project would go in the future.
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This is just a mechanical fix, teaching the right cognitive strategy .I taught him the "Future Action Simulator", which involves imagining the steps he'll take to resolve his uncertainty and how it will feel once that's complete.
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With that single missing skill, he then got more done in the next 20 minutes on the project than he had in any single sitting previously, while also integrating what it's like to act from this place of freedom.
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Then, we ping-ponged back to imaginal integration, having him imagine how he would bring this step into various areas of life, and collating them together in a single database in his mind.
We integrated it into:
- Relationships
- Hobbies
-Health
- Tiny Habits
- Metaphors
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Now that he had about 60 examples of how to interact this way in different contexts and environments, we did another 15 minutes of procrastination Dojo. This time, he found that the sense was basically automatic, and he didn't need to consciously bring it (this was our goal).
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And that was it! Sent him off with the emailed suggestion to each night for the next week, review his day, and notice times he used this way of being and add it to the database, as well as times he COULD have used it, and add those to the database as well.
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A great example of how the reconsolidation combined with the cognitive strategies can quickly create large changes. Note it's not always that easy!
In particular, there was only one core memory and part underlying this pattern, and he had very little resistance to the process.
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In those cases, the process can be a bit more loopy, but the same results can be achieved!
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Anyways, if you're interested in trying out a session with me, and only paying what it was worth after the fact, feel free to sign up here!
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Replying to
i am very curious to try this, both to get a taste of how you run through memory reconsolidation (i feel super shaky about this and i'd like to learn) and also to work on some of my own productivity things. there's something else i need to schedule first but i'll bookmark this