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Getting Ready for 2022

01/02/2022 8:00 AM | Anonymous
By Abhilash Desai, MD, Idaho Memory and Aging Centers

We don’t know what 2022 will bring. Let’s take these eight steps so that whatever 2022 brings, we manage stress better than 2021, and, come out at the other end more resilient than 2021.

Step One: Go to settings and turn “Positive Attitude” to On

Step Two: Turn “Growth Mindset” to On

Step Three: Turn “Strategic Mindset” to On

Step Four: Turn “Self-compassion mindset” to On

Step Five: Turn “Compassion-for-others” to On

Step Six: Practice at least one of 4 essential meditations for at least 5 minutes daily.

Step Seven: Listen to podcast Vivek Murthy and Richard Davidson The Future of Well-Being.

On Being with Krista Tippett. December 2, 2021.

Step Eight: Periodically visit your settings and, as necessary, retake one or more of the first five steps.


Attitude (outlook)

It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome. - William James (father of Western psychology)

  • Positive attitude
  • Optimistic attitude
  • Attitude of curiosity
  • Attitude of gratitude
  • Defiant attitude (I refuse to succumb to Doom and Gloom thinking)
  • Kind attitude / Attitude of generosity

Growth Mindset (as opposed to Fixed Mindset)

Belief that talents can be developed through hard work, good strategies and input from others
(Carol Dweck, Harvard Business Review 2016).

Growth mindset thinking and behavior: Admitting errors, seeking feedback, innovating, sharing information, collaborating.

Talents of Meta-awareness, Connection, Insight and Purpose (4 pillars of wellness – Richie Davidson [the guru of Neuroscience of Well-being]) can be developed. Improving our well-being is a skill that can be developed through mind-body exercises (meditations) – micro-exercises / micro-interventions per Richie Davidson.

Strategic Mindset

Mindset that elicits strategy eliciting questions such as: What can I do to help myself? How else can I do this? Is there a way to do this even better? (Chen et al. PNAS June 23, 2020).

To apply to 2022: What can I do to manage stress better? What can I do to become resilient?

How else can I do this? Is there a way to do this even better?

Self-Compassion Mindset

Weak self-compassion mindset is a common cause of depression.

Compassion for others Mindset

Weak compassion for others mindset is a common cause of anger and irritability.

Four Essential Meditations:

First Meditation: PINO GRIGIO

  • Breathing in, say: Positivity in
  • Breathing out, say: Negativity out
  • Breathing in, say: Gratitude in
  • Breathing out, say: Grumpiness out

Try to have exhalation longer than inhalation.

If your mind wanders, no reason to be upset. That is what our minds do. When you realize it, gently bring your mind back to this task and begin again.

Do this for at least two minutes.

Second meditation: OIPO DIDO

  • Breathing in, say: Optimism in
  • Breathing out, say: Pessimism out
  • Breathing in, say: Defiance in
  • Breathing out, say: Doubts out

Third meditation: EIWO

  • Breathing in, say: Energy in
  • Breathing out, say: Worries out

Fourth meditation: ABC (attentive breath count)

  • Breathing in, say: One
  • Breathing out, say: Two
  • Breathing in, say: Three

And so on till you reach 10. Then begin again with one.

If you lose track (e.g., you continue to count beyond 10 or lose track of numbers), no need to get upset. Just bring back the attention to breathing and begin again.

DIY activity:

Listen to podcast Vivek Murthy and Richard Davidson The Future of Well-Being. On Being with Krista Tippett. December 2, 2021.

This article is excerpted from One Day Mindfulness Millionaire: Living Mindfully – A light-hearted primer for the uninitiated by Abhilash Desai and Faith Galliano Desai.

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