Engage in a spirited and systematic inquiry into the 10 components of the ‘Structure of Self’ (unconscious mind, conscious mind, defense mechanisms, character structure, self) and ‘Function of Self’ (awareness of ‘I’, defense mechanisms in action, salience, behavior, strivings) to understand oneself and identify areas for change.
Actively engage in practices like contemplation, meditation, or looking in the mirror to strengthen the realization and awareness of your individual ‘I’ and your personal responsibility for it.
Identify and understand your personal defense mechanisms (e.g., avoidance, rationalization, projection) by observing your automatic reactions and patterns in various situations. This process helps to bring unconscious processes into conscious awareness for potential change.
Actively manage your attention by shifting focus away from repetitive, negative internal dialogues and images towards more positive thoughts and reflections, consistently reinforcing new neural paths.
Recognize and explore recurring self-defeating behaviors or situations, especially those where you ‘know better’ but continue to make the same mistakes, to uncover underlying unhealthy defenses or trauma-driven motivations.
Leverage successful behaviors and mindsets from areas of your life where you thrive (e.g., professional decisions) and consciously apply those healthy approaches to areas where you struggle.
Actively decide whether to engage in desired behaviors (e.g., exercise) or not, and accept the trade-offs of those choices, rather than procrastinating or engaging in self-deception.
When experiencing feelings like hostility or frustration towards external situations (e.g., traffic), identify the internal source of these emotions and then focus on what aspects of the situation you can control or change.
Establish simple, consistent routines (e.g., always putting keys in the same place) to prevent activating negative defense mechanisms or emotional states that arise from minor stressors.
Incorporate daily activities like reading scientific papers or challenging books, especially early in the day, to prime your generative drive and experience an immense sense of satisfaction and energy.
Utilize professional therapy (e.g., BetterHelp) or engage in open conversations with trusted friends and loved ones to gain insights into your internal processes; medication can be considered to facilitate this process by reducing distress.
Consider making weekly therapy a consistent practice, viewing it as a vital way to enhance mental health, similar to physical exercise for physical health.
Utilize a meditation app like Waking Up for daily guided meditation sessions, mindfulness trainings, or yoga nidra to improve mood, reduce anxiety, enhance focus, and boost memory.
Access and review the provided PDF framework of the ‘Structure of Self’ and ‘Function of Self’ (available via show notes) to aid in understanding and applying the concepts discussed.