THE SECOND STEP: REFLECT
When we pause, we quiet the noise enough to reflect.
Why Reflect
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When we reflect, we become conscious of our bodies, emotions, ideals and values.
How To Reflect
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After the pause, we can consciously think through our options and logically weigh the pros and cons.
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Having a higher purpose or goal can help clarify what action to take and override the desire for immediate gratification.
“When I took the time to consider the outcomes of my actions, I could deliberately weigh the right choice for me in that moment.”
How it works
Our prefrontal cortex gives us the amazing ability to think about cause and effect – and consider the impact of our choices now AND later.
This is how I’ll feel in the moment and also later on if I …
Take ten minutes out of my day to go for a walk
OR
Sit on the couch and scroll through social media
OR
Turn on that favorite song
OR
Reach for my vape
How it relates to substances
When it comes to reflecting on decisions related to substances, we can consider what we want in the long term as well as the short term. Both nourishing and numbing activities can trigger the release of the very same hormones that make us feel good. But beyond the moment, the outcomes are very different.
When a person uses substances like alcohol, nicotine, or cannabis, their brains release the same feel good hormones that can be released by climbing a mountain, or hugging a friend, or singing out loud to a favorite song. Climbing mountains and being with friends creates long lasting feelings of accomplishment and social connectedness, and sets us up for more fulfilling experiences in the future. Substance use, on the other hand, can actually hijak our brains with super big doses of hormones, desensitizing our ability to feel joy in adventure, friendship, or music. They essentially rob us of the ability to feel joy and connection of our own.
Same hormones. Different activities. Different outcomes.