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SITEs : “HOW to DEFEAT Internal SABOTEURS”
🏋🏾‍♀️ “The MAGIC of BRAIN PLASTICITY” 

1. WEAKENING your saboteurs – start with 2 or 3 of the strongest ones.
😍 Call your ‘favorite’ Saboteur a NAME – Brenda / Ralph….. to put distance between it & the True you.  Talk to it, ask it to calm down, wait ’till later to freak out, be quiet.…  OR
give each nickname s –  ”the executioner, the robot, the drill sergeant”… so you can easily recognize whichever one shows up when you’re stressed.

🧐 Keep observing how their telltale behaviors show up at work & in personal interactions. Helpful image: Think of them like a giant snowman that melts under the light of conscious awareness.

🔆 Repeat over & over : “I don’t agree with your negative belief”. There’s a difference between saying “I don’t think I can___” vs the Judge definitely insisting that you’re not capable.

▼ Don’t fight with it – at least not in the typical way. Don’t criticize it, because it’ll activate the ringleader, the Judge! If you screw up in some part of your life,  it will make you anxious. Instead – empathize & explore what happened, & come up with creative ways to handle upsetting situations.

❤️‍🩹 Practice gratitude : every day think of 3 things you appreciate like – your loved ones, if you have good health, a new creative project you’re working on… – OR very small things like being able to walk, having heat in in winter, money for food…..

2. BUILDING New Neural Pathways
Saboteurs push us into action through negative emotions : anger, anxiety, fear , guilt, obligation, regret, shame….
BUT
The Sage pulls us through positive emotions: compassion creativity, create meaning, curiosity & a desire to contribute.
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We take 10,000 steps a day for physical fitness, now we can add 100 mental-muscle reps a day for mental fitness. They activate & grow our ‘self-command’ ability which helps to self-regulate our thoughts & feelings.

🏋🏼‍♂️ PQ REPs : Strengthening your PQ brain involves shifting as much of your attention as you can TO some part of your body & any of your 5 senses – for at least 10 seconds each time. That counts as 1 PQ rep.

Taking into account distractions & wandering thoughts, you should be able to do around 3 PQ reps per minute. It’s recommended you aim for 36 PQ reps a day to see a benefit. You need to do this for 21 straight days. While that sounds like a lot, you can divide them up throughout your day.
EXPs :
✑ during Daily Poutines, like when brushing your teeth, focus on the feeling of the toothbrush against your gums
✑ Before or when eating – focus on the taste or smells
✑ As you listen to music. When handling a book or report – feel the paper OR keys on the computer, finger tips when texting….
✑ Working out, exercising, playing sports (also e-sports)
✑ Being with (positive) family, friends, pets….

LISTEN : PQ GYM audios, 5 min. & 15 min.
⚬ Weekly hour-long videos deliver deep experiential exploration of the week’s focus.
⚬ 15 minutes/day of app-guided practice helps build stronger mental muscles (neural pathways). These exercises are bite-sized to fit your busy schedule & customized based on how you self-sabotage.

Mental fitness is increased when new patterns are strengthened through positive habits.  This can be encouraged by using these mental muscles, which become visible as new neural pathways – shown on MRI imaging – with at least 8 weeks of practice.
Saboteur Interceptor
The ability to intercept and discredit the Saboteurs (toxic rules, cognitive distortions….). Identify which one has your thoughts & emotions in its grip – at the moment – & step back from it. Know your Saboteurs so well that you can quickly discredit their lies & limiting beliefs.

SAGE
Your Sage handles challenges with a clear, calm mind, with pleasant emotions.  Once you’ve activated your Sage brain through PQ Reps, you’ll have access to these 5 primary powers : Activate, Empathize, Explore, Innovate, & Navigate.