You Are Not Your Brain
Strategies for changing bad habits and unhealthy thinking with a four-step method.
Summary of 7 Key Points
Key Points
- Understanding Deceptive Brain Messages
- Step One: Relabel
- Step Two: Reframe
- Step Three: Refocus
- Step Four: Revalue
- Applying the Four Steps to Daily Life
- The Science Behind the Four-Step Solution
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Understanding Deceptive Brain Messages
Deceptive brain messages are false perceptions and unhelpful thoughts that your mind produces, tricking you into believing that you need to behave in a certain way in response to certain stimuli. For example, you may feel an overwhelming urge to eat a piece of cake even when you’re full, your brain convinces you that it’s okay to ignore your feeling of fullness and indulge in the cake because it will make you feel good. This is a deceptive message as it pushes you to act against your better judgement and long-term health goals…Read&Listen More
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Step One: Relabel
The first step, ‘Relabel’, involves recognizing and identifying deceptive brain messages for what they are: false messages from the brain. This process involves a clear recognition that these thoughts, urges, and impulses are not true reflections of what you need or who you are, but are rather deceptive messages from the brain. This is a critical first step because it allows you to mentally categorize these thoughts as false…Read&Listen More
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Step Two: Reframe
Step Two: Reframe is a crucial stage in the process of managing deceptive brain messages and improving mental health. Here, the emphasis is on changing how one understands and interprets thought patterns, emotions, sensations, and behaviors that are identified as harmful or unhelpful. The reframing technique encourages individuals to view these potentially misleading brain messages from a more objective, critical perspective…Read&Listen More
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Step Three: Refocus
In the third step, ‘Refocus’, the emphasis is on productive action. It’s about learning to redirect your attention towards an activity that is healthful and productive when deceptive brain messages try to intrude. The key is not to resist the deceptive brain messages but to acknowledge their existence and then consciously choose to refocus your actions towards activities that align with your true goals and values, thereby strengthening new neural pathways. ..Read&Listen More
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Step Four: Revalue
The fourth step, Revalue, is a process that emphasizes the importance of changing your perception about your deceptive brain messages and your unhealthy habits. This step is crucial as it helps you realize that these thoughts, sensations, and impulses are simply products of your brain and do not define who you are or what you want in life. By revaluing them, you can see them for what they truly are – deceptive and unhelpful…Read&Listen More
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Applying the Four Steps to Daily Life
The Four Steps method is a practical tool that can be applied to your daily life to combat destructive impulses and negative thinking. The first step is ‘Relabel’, where you identify the deceptive brain messages and unwanted sensations. Recognizing these feelings as they arise is key to stepping away from harmful behaviors…Read&Listen More
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The Science Behind the Four-Step Solution
In the book, the authors put forward that you are not your brain due to the concept of deceptive brain messages, which are false or inaccurate thoughts and impulses founded on deep-seated beliefs. These deceptive brain messages can trigger negative emotional responses, which in turn can lead to dysfunctional behavior. The authors believe that these messages are not an accurate representation of who you are, but rather, they are the product of your brain’s attempts to protect you, even though they often do more harm than good…Read&Listen More