Change Your Brain 1% at a Time in These 3 Steps

If you keep getting the same results over and over it is because you are thinking the same thoughts over and over.

Rinse and repeat.

We have beliefs that are so ingrained that we don’t even realize they are there. Some are helpful. Some are limiting us.

A belief is simply a thought you think over and over.

To change our results we must change our thinking.

How Do We Change Our Thinking?

Here are 3 steps that will change your thinking:

  1. Observe
  2. Examine
  3. Decide


First, you need to become aware of your thinking. Become a watcher of your thoughts/feelings and identify what is there.


Next, you need to figure out which thoughts are helpful and which ones are not. Look at how they affect you. How do they make you feel? Where do they lead?


Then, choose which ones to continue and which ones to discontinue. You likely have so much more power here than you even realize. This is a process and takes time.


The part that brings it all together is to practice. One of the best ways to practice this process is by writing.

Writing, Writing, Writing

I can’t say it enough: WRITING.

Observe: Write down whatever is on your mind.

Examine: Do a compassionate analysis of what you wrote through more writing.

Decide: Write down what you want to decide to continue thinking and/or discontinue thinking.

Don’t try to change it all at once. Write down a lot in the observe step. Pick one thing to focus on for the examine and decide steps.

A little every day is better than an hour once a week. Even if it’s 1 or 2 minutes.

I find that hand-writing, as opposed to typing, helps slow my often-racing mind.

Physically putting it on the page feels almost like I’m taking it out of my brain to examine it. Helps me release things I’m holding on to.

The slower, physical motion of the hand/pen on paper has a meditative quality that I love. But people find success with hand-writing and typing.

I prefer to start my day with it. My mind affects everything about my life so taking care of it in the morning is effective for me. Pick a time that is best for you.

Some guys are afraid of writing about anything pornography related because what if someone sees it. That resistance/fear would be a great thing to write about. There is likely something in that thought pattern that is holding you back from progressing.

If you can’t think of anything to write? Write “I can’t think of anything to write” over and over until you think of something else to write.

Simple But Regular

When starting out, keep it as simple as possible. Stay regular through all the ups and downs.

Consistent, little changes add up to big changes.

Even shifting an airplane’s course 1 degree to the right or left can mean a difference of hundreds of miles in its final destination.

What 1 degree shift can you make in your life today?

Want some one on one help making your course corrections? Check out my How to Stop Looking at Porn Program by scheduling a free mini-session with me. What are you waiting for? Click here.

For a free jumpstart on learning the skill of not looking at porn check out my guide:  “How to Stop Looking at Porn.”

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