Engage in meditation for just one minute, as this initial step can create a “key moment” for behavior change and habit formation, shifting from external expectation to an internal decision to continue.
Begin your loving-kindness (Metta) meditation practice by focusing on self-compassion, as this can address self-loathing and internal violence, which may be blocking a broader perspective.
When experiencing shame (e.g., related to bias), acknowledge the underlying feelings and emotions rather than dismissing them. This approach helps prevent shame from blocking behavior change and allows for understanding and rewiring.
Take the Implicit Association Test (IAT) online to measure your unconscious associations and biases. This provides a baseline understanding, as “once you can measure something, you can manage it.”
Examine any resistance you have to the scientific understanding that race has no genetic or biological basis. This helps uncover deeply ingrained assumptions and stories that contribute to bias.
Honestly list and reflect on the stories you heard as a child about people who were different from you, especially from loved ones. These early inputs planted seeds that created distance and influenced your unconscious biases.
Practice mindfulness by noticing the stories and assumptions you automatically tell yourself about people you encounter, based purely on their appearance. This awareness helps you recognize and decouple biased associations.
When a stereotype arises upon seeing someone, label it as such and immediately replace it with a counter-stereotypic example, such as an admired friend or public figure of the same ethnic background. This practice interrupts and rewires the neural pathways associated with the stereotype.
Support or implement initiatives that educate leaders at institutional levels (e.g., in healthcare, law enforcement, education, media) about bias and its origins. This addresses systemic inequities embedded in policies and practices, unleashing broader human potential.