Hard wired into our psych is the “fight or flight” reflex.
This reflex is an almost instantaneous physiological response to a threatening challenge. What happens? The amygdala portion of our brain shuts down most of our bodily functions. Instead a flood of adrenaline and extra oxygen goes to vital muscles, so that we are materially stronger and quicker than normal. Our senses are on high alert. Simultaneously, our alarm system also shuts down our prefrontal cortex (the hippocampus), that portion of our brain which is inclined to reflecting, pondering, and thinking.
We are almost 100% impulsive and 0% thoughtful. This is a good idea when confronted with an imminent life-threatening danger. The problem is that the fight or flight reaction is a little trigger happy. It is not especially discerning about whether the “risk” is real or imagined, serious or minor. So how can our amygdala be better managed?
Suzanne Segerstrom, a psychologist at the University of Kentucky studied this challenge and called it the pause and plan response. It all about self-control and willpower. She noted:
The pause-and-plan response differs in one very crucial way: it starts with the perception of an internal conflict, not an external threat. You want to do one thing (smoke a cigarette, eat more at lunch), but know you should not. Or you know you should do something (submit your tax return, go to the gym), but you would rather do nothing. This internal conflict is its own kind of threat: your instincts are pushing you toward a potentially bad decision. What is needed, therefore, is protection of yourself by yourself. This is what self-control is all about. The most helpful response will be to slow you down, not speed you up (as a fight-or-flight response does). And this is precisely what the pause-and-plan response does. The perception of an internal conflict triggers changes in the brain and body that help you slow down and control your impulses.*
So, what is the take-away? The next time you feel an urge to do something that may not enhance your well-being, pause and plan rather than go on automatic pilot. Focus on whether your action (or inaction) conflicts with your better instincts and longer-term purposes. Just by a slight shifting of our attention, half the battle is won, and you can empower your hippocampus to do its job. In the longer run you will be better person because you paused and planned.
Reflection Source: www.Smallercup.org
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Maximum Willpower: How to Master the New Science of Self-Control by Kelly McGonigal