One of the most popular self-help books ever written on depression is Feeling Good by Dr. David Burns.
He identifies several cognitive distortions the depressed suffer from.
One of them is Overgeneralization. This is the practice of “viewing a
single negative event as a never-ending pattern of defeat.” If you lose
your job, suddenly you are worthless and you will never amount to
anything. If you look at your 401(k) statement and you’ve lost 35% of
your nest egg, suddenly you’ll never be able to retire and you’ll have
to be a Walmart greeter when you’re 85 years old. When things are bad,
it feels like everything is bad and they’ll always be bad.
One of the simplest, most enjoyable and most effective ways to
improve your outlook and rise above the depressing headlines is to
daydream — visualize a better life. In Robert Cooper’s book, Get Out of Your Own Way,
he says “Brain scans show that simply imagining a complex and
compelling goal will actually fire the same neurons that will be
required to actually achieve the goal.” Daydreaming is definitely not
just for kids. Spend a few minutes every day imagining your ideal life.
You don’t have to write anything down if you don’t want to, just
visualize it. Make it as real as you can.
If you want to get fancy, I recommend you DreamBoard. It’s something I’ve written about in The Six Day Financial Makeover as well as my free ebook, Plan Z,
but I think it bears repeating. DreamBoarding is the process of
creating a visual scrapbook of your ideal life. Why pictures? Our mind
thinks and remembers in pictures. We remember faces but forget names.
When we read a story, we create a visual image of the characters and the
situation. The great communicators use language to create mental
images. A picture can communicate much more quickly and efficiently than
a word or a thought.
In addition to thinking about taking a trip to Fiji, isn’t it more
powerful to also look at a picture of a Fijian beach with crystal clear
water and palm trees? Does the picture improve your mood more than the
thoughts alone? The added benefit of creating a collage of pictures is
that they can remind you of your ideal life every time you glance at
your DreamBoard.
Here’s how it works. As you imagine your perfect future, jot down
what it looks like. Then cut out a picture or two from a magazine that
represents this life. Take your time finding pictures that get your
juices flowing. If one of your goals is to own a new Porsche, buy a car
magazine or visit your local dealership and pick up a brochure.
Your ideal life shouldn’t just be filled with stuff, either. It
should include things you want to accomplish and ideas about the person
you want to be. While it is easier to find pictures representing
tangible things you want to own, you can also locate pictures
representing what you want to accomplish and who you want to be.
If you want to earn a Ph.D., cut out a picture of a diploma. If you
want to learn how to play the piano, cut out a picture of a piano or of
someone playing the piano. If you want to work fewer hours, take a
picture of your office with a clock at 3:30PM with you noticeably
absent. You can find a picture for almost anything. For example, one of
the things I want to accomplish is to go on an African Safari. There are
a lot of places I could have gone to get pictures of Africa, but I
chose to cut out pictures from an adventure travel brochure because that
was more accurate for my dream.
You can even find pictures representing the person you want to be. Do
you want to become a better parent? Cut out a picture of your kids on
vacation or doing their homework. Do you want to be a better
communicator? Cut out a picture of Barack Obama. Bottom line, no matter what your ideal life, you can find a picture to capture or express it.
Have fun with this exercise — get creative. While it might sound
slightly silly-like making a collage in elementary school — using
pictures will bring your ideal life to life.
Once you’ve cut out all of the pictures, it is time to create your
DreamBoard. You have a couple of options. You can either create a
portable goal collage by using a three-ring binder or you could create a
large poster board with pictures representing all of your goals. There
is nothing more powerful than looking at a collection of pictures that
represent your ideal life.
Put your DreamBoard where you’ll see it often. Invest a few minutes
of your other 8 hours every day to look at it. Think about what the
pictures represent and visualize living it. Then get out there and make
it happen!
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