Psychological Tools: The Choice Map & Understanding Attention

The Choice Map&

Attention

The Choice MapA tool for increasing our

The Choice MapA tool for increasing our options

AttentionMeet your 3 types of attention

Tools & OptionsWhen we think we’re out of options,we need to use tools.

Tools For Psychological Growth

Mostly

Self-talk-based: Inner conversations

Often involve transforming judgments and feelings of helplessness into hope, goals, and action steps.

The Choice Map

Some Examples“Anything that impacts us at any moment.”

Shout ‘em out.

Great Examples!

Some Examples“Anything that impacts us at any moment.”

- Keys,

Some Examples“Anything that impacts us at any moment.”

- Keys,- Dinner,

Some Examples“Anything that impacts us at any moment.”

- Keys,- Dinner,- Work emails/conversations,

Some Examples“Anything that impacts us at any moment.”

- Keys,- Dinner,- Work emails/conversations,- Family

Some Examples“Anything that impacts us at any moment.”

- Keys,- Dinner,- Work emails/conversations,- Family ! ! !

The Judger Path

Problem-focused, “threat lens”

The Judger Path

Past Present

The Judger Path

End of a thought process. Decreases options.

The Judger Path

Getting stuck in the Judger Pit

The Learner Path

Curiosity-driven, “challenge lens”

The Learner Path

Present Future

The Learner Path

Beginning of a thought process. Increases Options.

Brief Brain-Changing Exercise

Find your favorite questions. Circle them.

Brief Brain-Changing Exercise

Find your favorite questions. Circle them.

Pick 1 or 2. Say out loud to a partner 5 times.

Choose Vs. React

Often it’s react first, choose second.

And then sometimes it’s react first, second, and

third, and then choose in retrospect.

Choose Vs. React

When that happens we can judge ourselves for it.

(Judger Path about the Judger Path)

2nd Order Judger Path

We prime ourselves for choice

When We Choose

Identify when we go down the Judger path

How To Put Into Action

Identify when we go down the Judger path

Remember that we have a choice

How To Put Into Action

We must be able to observe our own experiences

and our reactions to them.

How To Put Into Action

Mindfulness

I.e. Neutral self-observation

How To Put Into Action

1) Close eyes, 2 deep breaths.

2) Observe thoughts for 2 minutes.

3) Try to stay in the flowing motion itself, not in

any particular stop along the way.

Brief Brain-Changing Exercise

AttentionMeet your 3 types of attention

Attention’s 3 TypesUndirected (DMN)

Directed (Task Positive)Directed x Undirected???

Attention’s 3 TypesUndirected (DMN)

Directed (Task Positive)

Mindfulness: observing attention as it shifts naturally

Attention’s 3 TypesUndirected (DMN)

Mind-wandering

Attention’s 3 TypesUndirected (DMN)

Mind-wandering

Reflective, unconsciously directed

Attention’s 3 TypesUndirected (DMN)

Mind-wandering

Reflective, unconsciously directed

Essential to insights & creativity

Attention’s 3 TypesDirected (Task Positive)

Focused

Attention’s 3 TypesDirected (Task Positive)

Focused

Ignoring distractions

Attention’s 3 TypesDirected (Task Positive)

Focused

Ignoring distractions

“Attention Span”

Attention’s 3 TypesMindfulness: observing

attention as it shifts naturally

Observing mind-wandering

Attention’s 3 TypesMindfulness: observing

attention as it shifts naturally

Observing mind-wandering

Thoughts, feelings, sensations

Attention’s 3 TypesMindfulness: observing

attention as it shifts naturally

Observing mind-wandering

Thoughts, feelings, sensations

“What do I notice?”

1) Close eyes, 2 deep breaths.

2) Observe thoughts, feelings, sensations

3) Guided by “What do I notice right now?”

Brief Brain-Changing Exercise

1) Tools are for creating more options

2) Choice Map

3) Most valuable skill: observation

4) We can practice anytime, anywhere, for 2

mins

Key Take-Aways

“We have all that we need,

we just need to use all that we have.”

- Emiliya Zhivotovskaya

Bottom Line

Citations- http://upload.wikimedia.org/wikipedia/commons/f/f4/20060513_toolbox.jpg- http://upload.wikimedia.org/wikipedia/en/b/bb/Mp_400_sport.jpg- http://pixabay.com/p-191794/?no_redirect- http://main.aiany.org/eOCULUS/newsletter/wp-content/uploads/2014/05/Choice-Map-March-2014_Page_1-634x447.jpg- http://upload.wikimedia.org/wikipedia/commons/a/a7/Happy_fans_in_the_County_Ground_-_geograph.org.uk_-_2570687.jpg- http://upload.wikimedia.org/wikipedia/commons/b/b2/Daydreaming_Gentleman.jpg- http://upload.wikimedia.org/wikipedia/commons/5/51/GIRL_USES_A_MAGNIFYING_GLASS_TO_STUDY_PLANT_LIFE_IN_THE

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