5 milestones for a successful change

Mind training helps you progress:
– from noticing an unwanted reaction
– to a successful change of beliefs and response

5 milestones for a successful change:

1. I am mindful of my state of mind
2. I noticed an unwanted reaction
3. I want to change the reaction
4. I completed reframing
5. New framing is integrated

Milestone #1: I am mindful of my state of mind

If you are aware of your mental phenomena, you have a choice.

✅ If:

• you are mindful of your thoughts and emotions:

All good, milestone #1 – check.

🛑 If:

• mindfulness is lost:

Recover it.

In our critical feedback on a meeting example.

• it would be helpful to check my state before the meeting, stabilize if needed
• do another check when I received critical feedback – it could help prevent negative response from unfolding
• finally, a check after the meeting – when emotions are still fresh and I have a little bit of distance

Milestone #2: I noticed an unwanted reaction

✅ if:

• the mind is clear, balanced, and focused
• no destructive emotions or thoughts

All good, no action is required.

In our example:

• a look inside before the meeting could confirm I was in shape – no interferences or agitation were brought into the meeting

🛑 If:

• an emotional cloud is on the horizon
• restless, repetitive, unhappy thoughts
• secondary symptoms, like low energy, no motivation, bad mood

You may want to look into this.

In our example:

• the check after the meeting would reveal a change of mood, negative emotions and thoughts

Milestone #3: I want to change the reaction

Do I need to manage the unwanted emotion I just noticed?

✅ If:

• your focus dissolved the emotion (it was a residual reaction, there are no causes supporting it)

No action is required.

In our example:

• I looked inside when receiving the feedback, and noticed a minor irritation brewing
• I knew there were no reasons for the irritation, and prevented its further unfolding

🛑 If:

• the reaction still arises when you think about the situation

You can choose whether to manage it, simply take it into account, or work with the reaction, reframe causes, etc.

In our example:

• the reaction unfolded, but I cannot work on it at the moment
• I make a plan to address it after leaving the office

Milestone #4: I completed the reframing

✅ If:

• you found and reframed root causes
• the reaction does not arise in focus
• you are balanced and experience a new, constructive response.

Congratulations, milestone #4 – check. Reframing is completed.

In our example:

• I found the time to reframe the beliefs that caused offense and restored a constructive response

🛑 If:

• the unwanted reaction still arises in focus
• root causes are unclear, and not processed.

Continue reframing or other practices, or plan to finish later.

In our example:

• despite my reframing efforts, similar past situations are still giving rise to offense
• but I feel tired so I commit to finishing it tomorrow

Milestone #5: new framing is integrated

✅ If:

• the next morning or during a similar situation the reaction does not arise
• you are free to choose a constructive response

Congratulations, milestone #5 – check. The change is successfully integrated.

In our example:

• I recalled Yesterday’s meeting in the morning and had another chat with the manager later in the day
• my internal responses were balanced and constructive
• the offense did not arise

🛑 If:

• the unwanted reaction still arises the next morning, or during a similar situation

Repeat the reframing to complete the change. Practice constructive responses.

In our example:

• the situation is still triggering me, so I find the time in the evening to finally complete the reframing