Immunity To Change Template

	A	B	C	D	E	F	H	I	J	K	L	M	N	T	V
1		Immunity To Change Map					Testing Big Assumptions							CBT	The Work
2	Who	Commitment (improvement goal)	Doing / not doing instead (what do I actually do)	Worry Box	Hidden / competing commitments	Big assumptions	My big assumption says:	So I will (change my behavior this way)...	And I will collect the following data...	In order to find out whether...	So in order to test if I changed my behavior this way...	This is what I observed happening...	And this is what it tells me about my big assumption...		http://thework.com/sites/thework/downloads/worksheets/instructions_for_thework.pdf
3		I am committed to getting better at...	Things you do that work against your improvement goal, as well as the ways you're working against that goal by what you are NOT doing. [...] We take a counterintuitively respectful stance toward the obstructive behaviors of the second column. Instead of regarding them as things that just need to go away, we look at the behaviors as a precious resource, valuable information that can be mined to develop a more satisfying picture of what may really be happening. Another way of putting this is to say that we regard the entries in the second column more as symptoms of something else, rather than “the thing itself.” Thus, for the moment, we are less interested in making these behaviors go away, and more interested in how they can lead us to a picture of the real challenge.	Name the fears and worries that come up when you imagine doing the opposite of each thing you listed in column 2. The goal is to locate an actual loathsome or fearful feeling, and not just a thought or an idea about an unpleasant feeling. Ask yourself, "What might you really hate for others to see in you? What worries or fears come up for you? What might be a way you would least like to see yourself?" If you've identified something that feels bad, go deeper: What would be the worst thing about that for me?	What self-protective, hidden commitment stands behind each of your fears or worries? Restate your worries in column 3 as commitments to prevent what you're worried about from happening. Here are three guidelines: - Keep your language of the partiucular fear, worry, or dread in the worry box when you write the hidden commitment. - Remember that hidden commitments are forms of self-protection. - Hidden commitments should show that the behaviors you've listed in column 2 now make perfect sense.	The most reliable route to ultimately disrupting your immune system is to identify the core assumptions that sustain it. When you look over all that you've uncovered, and especially your column 3 hidden commitments, what does it suggest about your assumptions - the beliefs you hold about yourself and the way things are - that connect to and support your immune system? Generate as many assumptions as you can. GUIDELINES - However true you believe your big assumptions are, all of them go in your column 4. - Every big assumption should show why one or more of your hidden commitments feel absolutely necessary. - Your big assumptions set clear limits on what you must do and what you must no do.	Identify one big assumption to test. Which one jumps out at you as the one that most gets in your way? Or imagine that you can dismiss any single big assumption in your map. Which one would make the biggest, most positive difference for you? Be sure that the assumption you choose feels powerful to you.	Start with the end in mind by asking yourself, "What data would lead me to doubt my big assumption" (If you can't imagine what kind of data wcould challenge or cast doublt on your big assumption, then you don't have a testable assumption.)	What action could you take that could generate that data? Your action is likely to be one that is the oppositve of a behavior from your column 2 or an action that runs counter to your column 3 hidden commitment.					Reframing assumptions Cognitive reframing is a psychological technique that consists of identifying and then disputing irrational or maladaptive thoughts. Reframing is a way of viewing and experiencing events, ideas, concepts and emotions to find more positive alternatives. In the context of cognitive therapy, cognitive reframing is referred to as cognitive restructuring. Cognitive re-framing, on the other hand, refers to the process as it occurs either voluntarily or automatically in all settings.	Is it true? (Yes or no. If no, move to 3.) 2. Can you absolutely know that it’s true? (Yes or no.) 3. How do you react, what happens, when you believe that thought? 4. Who would you be without the thought?
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