Understanding the Neurocycle Method
If you’re a fan of Mel Robbins’ Let Them theory or her seven “tiny habits” to make your life better, you might want to try out the “neurocycle” method she discussed recently on her podcast. Speaking with cognitive neuroscientist Dr. Caroline Leaf, Mel was highly impressed by the documented results of the five-step formula that helps train your brain to think more positively and reduce stress, anxiety, and depression.
Mel explained that the “neurocycle” method aims to “rework and rewire your thoughts.” She emphasized that it takes just 21 days to improve your mindset, as proven in clinical trials. And the results were significant—participants in the trial experienced an impressive “81% reduction in depression and anxiety.”
So what exactly is this neurocycle method? According to Dr. Leaf, there are five steps to follow:
Step 1: Gather Awareness
To gather awareness and “stand back and observe” how you’re reacting to something in the moment, Dr. Leaf suggests asking yourself four key questions:
– What am I feeling?
– Where am I feeling this in my body?
– What are my behaviors?
– What’s my perspective at the moment?
These questions help you become more aware of your emotional state and physical reactions.
Step 2: Reflect
Once you’ve answered those questions, the next step is to reflect on your responses. Ideally, do this while looking at your own reflection in the mirror. Ask yourself, “Why am I feeling this way and what does it mean?” This process allows you to explore the underlying reasons for your emotions and gain deeper insight into your mental state.
Step 3: Write/Mind Storm
Dr. Leaf explains the third step as a process of writing or mind-storming. She recommends getting a blank piece of paper, drawing a circle in the middle, and calling it a “Meta Cog.” All you need to do now is write down everything that comes to mind after reflecting on your emotions, behaviors, and perspectives.
Focus on the exact situation that’s causing you stress. Forget about past problems and allow a free flow of thoughts about the current issue that’s troubling you the most. This step helps you organize your thoughts and identify patterns in your thinking.
Step 4: Re-check
The fourth step involves looking at the problem from another angle—the angle of a solution. Dr. Leaf advises asking: “What can we do about it now? How do I get through today?” Think of a solution, no matter how small. On day one, you might realize the problem is simply acknowledging its existence. Then you can move on to the next step.
Step 5: Active Reach
Once you’ve recognized the issue, the final step is to “actively reach for something that can get you through the day.” Do this every day. According to Dr. Leaf, this process takes 63 days to turn reaching for positivity into your mind’s natural state. She compares it to watering a plant—if you don’t keep adding water, it will die.
Over time, you’ll likely see a significant reduction in anxious feelings, similar to what participants in the clinical trial for the neurocycle method experienced. This method offers a structured approach to improving mental health and fostering a more positive mindset.
