Ninjas!
As you all know, I’m a bit of a behavioural science geek and love all things brain related!
So today I want to share with you a behaviour change model that I base a lot of my problem solving and protocols on.
Sounds complicated? It really isn’t!
You could have a go at applying this model to a problem you’re having to see if you can find the contributing factors and then make a plan to address them.
It’s called the Bottom-up, Outside-in and Top-down model – catchy title eh?
It represents all the influences and interactions that might cause an issue that we’re having with our brain/mind and therefore our behaviour.
So let’s break it down:
Bottom-up refers to your biology. Things like:
- Genes
- Hormones
- Immune system
- Gut
and things that influence your biology like:
- nutrition
- exercise
- sleep
Outside-in
This represents the external world (the outside) that goes IN to our brain via the 5 senses (touch, smell, hearing etc)
Things like:
- Our social support/relationships
- External stressors (like wondering if you can get any fuel)
- Life events like birth, marriage, moving & co-habiting 😉
- Education level
- Nature & environment
Top-down
If you wanna get philosophical about it, this is your MIND, rather than your BRAIN:
- Thoughts and your thought processes & patterns
- Emotions and feelings
- Your mindset and beliefs about yourself
So how does that work in practical terms?
Problem: My client has a low mood & is lacking in motivation
Potential factors:
Bottom up:
- Is the client eating well?
Poor diet can lead to lethargy, or gut issues/poor gut flora which can cause anxiety & low mood.
- Is the client sleeping well?
Tiredness is a big factor in low mood/motivation
Outside-in:
- Has the client had a recent setback or trauma which has affected their mental resilience?
- Does the client have friends or family around or do they feel lonely/isolated?
Top-down:
Have they got into a negative thought pattern about their likelihood of achieving their goals or their ability to do so?
See how it works?
It’s super useful for figuring out WHY things might be happening and how you can fix them 🙂
Why not have a go in the comments with a common issue people might have??
