Just a few weeks into the New Year and your motivation for the goals you set may be starting to dwindle.
It’s normal. You are human. Your brain is designed to warn you of the challenges and problems that you may face which impacts your motivation.
It is time for a C.R.A.P board!
Designed by Mark Waldman, the C.R.A.P board is a tool to use to help your brain to stop negative thoughts which hamper you from achieving your goals.
Appropriately named, the C.R.A.P. stands for Conflicts, Resistances, Anxieties, Procrastination and Problems. Those things that pop into your head when you are procrastinating or the things that you worry about, the ‘what if’s’ and the resistance you have.
How does a CRAP board work?
Grab a piece of paper and jot down all the negative things that pop into your head, all the reasons why you are not able to achieve your goals.
Take your time and list at least 20 items which include your limiting beliefs, anxieties, worries, and fears regardless of how realistic they are. Make sure that you also include things you believe other people may say to you.
Do not judge what you write. It is not about being realistic but more about what your brain is telling you.
Once you have completed your list. Sit back, take a deep breath, stretch and relax as you observe the list.
Gently run your fingers down your arms and over the back of your hands which activates the area of the brain telling you to relax and feel calmer. The emotions and negativity that you feel towards the list you created will disperse.
Place your list near your work station or in a place where you are able to see it. You want your brain to know that all the information that you wrote down is still there.
Do not throw it away.
If you throw it away, your brain will feel the need to remind you of the C.R.A.P. reasons why you can’t achieve your goals. It will worry that you have lost them and will want to make up new ideas or reinforce the old ones.
By leaving your list in a visible place your brain will begin to disconnect from the ideas that you associated with not achieving your goals.
You are naturally creative and your brain will add new negative thoughts and ideas. Add them to your C.R.A.P list as they pop into your head. As each day passes, you will experience less negative thoughts.
Go on, try it! What have you got to lose? Your brain may already be telling you that this is a stupid idea and waste of your time.
It is normal for you to have ideas and reasons why you cannot achieve. This is a way to help your unconscious mind get out of your way.