Mindset Mondays - Pavlov's Dog

May 13, 2024

Alright, folks, brace yourselves for some Monday motivation... or at least, a decent attempt at it.

Starting today, I'm rolling out a weekly newsletter. It's all about dishing out practical advice to help you toughen up your mindset for resilience and maybe even snag some success along the way.

Each email will feature a stoic quote, a breakdown of a psychological concept, and three actionable tips to put that theory into practice.

So, without further ado (or any grand fanfare), here goes nothing with the inaugural edition!

 

Stoic Quote

"To bear trials with a calm mind robs misfortune of its strength and burden”

Senca

 

Concept of the week:

Behavioural Conditioning

Behaviourism, a psychological approach, posits that behaviour is a response to stimuli. Within this framework, we can adjust our responses to stimuli until they become automatic. Now, about Pavlov's dogs – classic stuff, right? Picture this: Pavlov's in his lab, tinkering with these pups, aiming to make them drool at the mere ding of a bell. Weird, I know. But Pavlov, the curious chap he is, starts ringing that bell before dishing out the doggy dinner. Before you know it, those pooches are slobbering at the sound of a bell, like it's their favourite mealtime tune. Mind-bending, isn't it?

 

Actionable Tips

Behavioural conditioning can be a powerful tool for self-improvement. Here are three examples:

1. Morning Routine Reinforcement: Design a morning routine that incorporates positive habits such as meditation, exercise, or reading. Pairing these activities with a rewarding stimulus like a favourite breakfast or a few minutes of relaxation can reinforce the habit loop and make it easier to stick to your routine over time.
2. Fitness Motivation: Use a reward system to reinforce exercise habits. For example, promise yourself a small reward like watching an episode of your favourite TV show or enjoying a healthy snack after completing a workout. Over time, your brain will associate exercise with the reward, making it more likely that you'll stick to your fitness goals.
3. Procrastination Buster: Combat procrastination by using a technique called "temptation bundling." Pairing a task you tend to procrastinate on with something enjoyable can make it more enticing. For example, only allowing yourself to listen to your favourite podcast while doing household chores or working on a project can make the task more appealing.

 

Rokman Podcast

Get lessons in resilience and mindset optimisation from industry experts and those who've defied the odds.

Subscribe here: YouTube, Spotify or Apple Podcasts

Latest Episode:

Soldier's Battle with Rare Brain Injury and His Rise in Ultra Racing | Lee Davies

Join us as we delve into the inspiring story of Lee Davies overcoming the 'Suicide Disease', battling depression, and ultimately finding healing through the world of ultra marathon racing.
 

Rokman Challenge Series

Test your limits and fortify your mind against the world's most notorious selection tests and running challenges around your everyday life.

Next Series:

Relentless Challenge Series

This June, take on four unrelenting running and fitness challenges across four weeks to test and further the limits of your resilience around your everyday life.

 

Terry
@trosoman

---

Also in Blog