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The Art of Shifting Focus: Like Shifting Gears on a Bike
November 22nd, 2024
Dr. Karp's article originally appeared in Psychology Today, 9/11/24
Jump to 5 Steps To Conquer Any Challenge
This simple mindset shift could change everything.
Imagine dusting off your old bicycle, feeling the cool metal and the rubber grips that once felt so familiar. You haven't ridden in years, and the thought of getting back on fills you with both nostalgia and apprehension. Life, in many ways, mirrors this experience. Just like riding a bike, the path of life is filled with moments of hesitation, struggle, and ultimately, triumph. The bike, symbolic of our goals and dreams, waits patiently for us to muster the courage to take that first step.
A Personal Story of Reconnection
Last summer, my friend Michael Gale told me that being on his bike was his happy place. I immediately connected with that sentiment but also started wondering why I wasn’t riding my bike. Mine was just sitting in my garage. I realized I needed to reduce the activation energy required to get on my bike. Often in life, we set our goals too high, fail to achieve them, and start practicing not achieving our goals. I needed to break this cycle.
I decided to take small, manageable steps. First, I put air in my tires one day, not allowing myself to do anything else. The next day, I cleaned up my bike. Then the next day I placed my bike where I would see it every day and hung my helmet on the handlebars. Now, the only thing holding me back was finding 10 or 15 minutes to go around the neighborhood a couple of times. Taking just one small step daily, a technique called behavioral activation, boosts motivation and overcomes inertia. This incremental approach worked wonders. Last year, I pedaled 1,000 miles, and this year, I'm already at 1,300 miles and still going strong! To raise funds for crucial cancer and diabetes research, I've conquered both a 50-mile and a 30-mile bikeathon, pushing my limits for a great cause.
The Wobbly Start
Once we gather the courage to mount the bike, the first few minutes are crucial. Our bodies feel stiff, our movements awkward. We wobble, trying to find our rhythm, perhaps doubting every pedal stroke. Navigating the street with its unpredictable cars adds to the challenge. This phase is reminiscent of the early stages of any new endeavor. Our minds and bodies are unaccustomed to the demands of the new activity, and progress feels painstakingly slow.
Even though I bike multiple times a week, the first few minutes of each ride my body tells me to stop. But once I find the determination to push through, I find myself entering a zone where I’m unleashing potential I didn’t fully know I had. It’s incredibly empowering to push past that initial discomfort and discover what I’m capable of.
Finding Balance and Activating Neuroplasticity
As we persist, something magical happens. Our muscles begin to remember the rhythm of pedaling, our balance improves, and our confidence grows. This process of learning and adaptation is a prime example of neural plasticity – the brain's ability to reorganize itself by forming new neural connections.
Self-efficacy, the belief in one’s ability to succeed in specific situations, grows with each successful pedal stroke and each moment of regained balance.
This activation of neural plasticity is incredibly empowering and can create a domino effect in our lives. It’s about pushing past initial discomfort and discovering our capabilities, which in turn motivates us to tackle other challenges with renewed vigor.
Gearing Up for the Hills of Life
Cycling isn't just about cruising forward; it's about mastering the terrain. Uphill climbs, mirroring life's challenges, demand adaptation. We shift gears, tackling the increased resistance without burning out. Conquering a hill becomes a testament to our strength and resilience, much like achieving a big goal brings a surge of accomplishment.
Downhill stretches offer a different perspective. We can shift gears and push harder or coast and enjoy the view, allowing us to catch our breath and appreciate our surroundings. It's a shift from the inward focus of battling uphill to a more connected awareness. However, vigilance is still needed as we're moving fast.
The key, both on the bike and in life, lies in where we focus our gaze. Take one of my regular routes, Summit Avenue on Corey Hill. Staring up that brutal climb, especially on those body-burning 10-15% inclines, can be a recipe for discouragement. That peak feels impossibly far away, just like some of life's biggest challenges. But here's the secret: forget the distant summit. Instead, look at the pavement right beneath your wheels. Every pedal stroke becomes a mini-victory.
Just like a cyclist who adapts their gears to conquer a steep climb, we too have tools to navigate the messy middle of life's challenges. Focusing on the manageable steps right in front of us, rather than the daunting peak, is our way of shifting gears. This keeps us motivated and steadily moving forward.
Returning home, energized and accomplished, I'm reminded how exercise fuels a cycle of achievement and motivation, much like pedaling uphill builds momentum for the entire journey.
Falling to Rise
Clipping into my bike (attaching my shoes to my pedals) for the first time was both thrilling and terrifying. The potential for increased power was enticing, but the fear of falling was very real. In those initial rides, I hit the pavement more times than I'd like to admit - seven or eight clumsy tumbles as I struggled to unclip at the right moment. It was frustrating, even embarrassing. But I was determined. Through trial and error, scraped knees, and bruised ego, I finally got the hang of it.
It struck me then that those early falls weren't failures, they were lessons. Like any cyclist, I had to learn to fall before I could truly ride. In life, we all face challenges that knock us off balance. We may stumble, even fall flat on our faces. Just as cyclists brush off falls and continue riding, we must rise from setbacks, adapting our approach, learning from the experience, and facing future challenges with greater resilience and a refined strategy.
5 Steps
to Pedal Through Fear & Conquer ANY Challenge
Fear can be paralyzing, but remember, you hold the power to redirect your focus.
1. Challenge your Instincts: When faced with a daunting challenge, resist the urge to fixate on the overwhelming big picture.
2. Shift your focus: Bring your attention to a nearby object like a pen or stone. Observe its details - the texture of its surface, the way light reflects off it, the subtle variations in its color, to anchor yourself in the here and now.
3. Focus on the immediate task at hand: Instead of dwelling on the entire challenge, ask yourself: "What's the tiniest, most realistic action I can take right now to move forward?"
4. Act without overthinking: focus on the first step: Silence the inner critic, ignore the what-ifs, and simply take the very next small, concrete step forward.
5. Master your mindset: Savor the subtle steps forward and remember, you have the power to redirect your focus. Practice makes progress.
Find Joy in the Ride
Life is like riding a bike: initial hesitation, wobbly starts, finding balance, mastering gears, embracing the journey, and handling falls. Unlike many trips, a bike ride often brings you back to the start, mirroring life’s circular path. The true beauty lies in the experience—the wind in your hair, the changing scenery, and the sense of accomplishment. By savoring these moments, we learn to enjoy the ride, not just aim for the finish line.
About the Author
Prof. Karp is the author of a book called LIT - Life Ignition Tools - Use Nature's Playbook to Energize Your Brain, Spark Ideas, and Ignite Action that draws from his experiences, and 40 others including Nobel laureates, Olympic medalists, social justice leaders, an indigenous leader, celebrated artists, and various scientists and inventors. Jeff is a Distinguished Professor of Anesthesiology at Brigham and Women’s Hospital, Harvard Medical School and his BioInspired innovations have led to many seminal publications with over 34,500 citations. Karp was elected a fellow of institutes including the National Academy of Inventors. (Bio highlights taken from Dr. Karp's LinkedIn profile)
Posted in the category Learning.
