This document provides an overview of a 6-part webinar series on changing bad habits and unhealthy thinking using a 4-step method. Dr. Jeffrey Schwartz and Josie Thomson will present on their method which involves relabeling intrusive thoughts, reframing them as deceptive brain messages rather than truths about oneself, refocusing attention onto more positive behaviors, and revaluing the thoughts as simply sensations rather than things to be believed. The goal is to break cycles of unhealthy thinking and behaviors by directing neuroplasticity through focused attention. Participants will learn tools to identify and shift perspectives on deceptive thoughts in order to take control of their lives.

1. You
Are NOT
Your Brain!
Presented by:
Dr Jeffrey M. Schwartz & Josie Thomson, MCC
Introducing the 4-Step Solution for Changing Bad Habits,
Ending Unhealthy Thinking & Taking Control of Your Life

2. Your Presenters
As one of the world’s leading experts in neuroplasticity and
the co-founder of the NeuroLeadership field, Dr. Jeffrey
Schwartz is a sought after speaker, and best selling author
of 'Brain Lock' and more recently 'You Are Not Your Brain’.
Dr Schwartz has been practicing mindfulness within a
structured cultural tradition for over 35 years. He has
sustained a formal daily practice for at least one hour every
day for over 25 years.
Josie Thomson is an internationally certified master coach,
a neuroleadership graduate, lifestyle author, acclaimed
business woman, mum and two-time cancer survivor. As a
specialist in neuroleadership, change and resilience, Josie
partners with her clients to achieve sustainable change and
breakthrough business/lifestyle results.
JoSIE Thomson, MCC
Jeffrey M. Schwartz, M.D.

4. Webinar 1: Foundation
Webinar 2: Step 1 - Relabel
– The Art of Being Aware
Webinar 3: Step 2 – Reframe
– The Different Perspective
Webinar 4: Step 3 – Refocus
– The Power of Attention
Webinar 5: Step 4 - Revalue
– The Power of the Future
Webinar 6: Open Forum
Masterclass Overview

5. • Deceptive brain messages
• The mind vs the brain
• Meta-cognition, meta-attention, meta-
awareness
• You can break the cycle of habits
- Hebb’s law
- Attention density - Quantum Zeno Effect
- Veto - free will & free won’t
• Your 2 allies:
- True Self
- Wise Advocate
• Self-directed neuroplasticity - The Four Steps
• The importance of mindfulness
Key Concepts

7. The brain puts out the call.
The mind decides whether
to listen.
Brain vs Mind

8. Mindfulness
Practice

9. Any false or inaccurate thought or
any unhelpful or distracting impulse,
urge, or desire that takes you away
from your true goals and intentions
in life i.e. your True Self.
Deceptive Brain Messages

10. Living according to your true self means
seeing yourself for who you really are
based on your sincere striving to embody
the values and achieve the goals you
truly believe in.
It includes approaching yourself, your
true emotions and needs, from a loving,
caring, nurturing perspective that is
consistent with how your loving inner
guide (Wise Advocate) sees you.
True Self

11. The aspect of your attentive
mind that can see the bigger
picture, including your
inherent worth, capabilities
and accomplishments.
Your Wise Advocate

12. The aspect of your mind that knows what you are
thinking, can see the deceptive brain messages for
what they are and where they came from,
understands how you feel (physically & emotionally)
and is aware of how destructive and unhealthy your
habitual, automatic responses have been for you.
The wise advocate wants the best for you, it loves
and cares for you, so it encourages you to value your
true self and make decisions in a rational way based
on what is in your overall best interest in the long-
term.
Your Wise Advocate

13. The 4 Steps: Overview
RELABEL
Identify the intrusive thoughts and urges as uncomfortable
sensations. Call them what they really are.
REFRAME
Say why these thoughts and urges keep bothering you. They
are deceptive brain messages (It’s NOT ME, it’s just my
BRAIN!).
REFOCUS
Direct your attention by focusing your attention on
something else, that is productive and wholesome; DO
ANOTHER BEHAVIOR
REVALUE
Do not take the thoughts and urges at face value. They are
simply sensations caused by deceptive brain messages.
1
2
3
4

14. Break the Cycle of
Deceptive Brain Messages
Deceptive brain message
(thoughts, urges, desires)
Uncomfortable physical or
emotional sensations
(including craving)
Habitual unhealthy responses
Distress momentarily relieved
The Four Steps were developed to
help you break the unhealthy cycle
of Deceptive Brain Messages

15. Step 2: Reframe
• Changing your perception - DBMs are ‘false’
• It’s the brain, not me!
• Thinking errors:
o All-or-nothing
o Catastrophizing
o Discounting the Positive
o Emotional Reasoning
o Mind Reading
o “Should” Statements
o False Expectations
o Faulty comparisons

17. RELABEL
Identify the intrusive thoughts and urges as uncomfortable
sensations. Call them what they really are.
REFRAME
Say why these thoughts and urges keep bothering you. They
are deceptive brain messages (It’s NOT ME, it’s just my
BRAIN!).
REFOCUS
Direct your attention by focusing your attention on
something else, that is productive and wholesome; DO
ANOTHER BEHAVIOR
REVALUE
Do not take the thoughts and urges at face value. They are
simply sensations caused by deceptive brain messages.
1
2
3
4
The 4 Steps

18. Hebb‘s Law
Cells that fire
together, wire
together
Attention Density (Quantum Zeno)
Focus your
attention long
enough (attention
density) in order to
make Hebb‘s Law
happen
Neuroplasticity
Repetition builds
new neuro-
pathways and
changes the
plasticity of the
brain
Habits
Free Won‘t
Veto Power
Self-Directed
Neuroplasticity
Focus your attention on
constructive, healthy behaviors,
which rewires your brain via Self-
Directed neuroplasticity to make
those actions the preferred. This
is how you change your brain.
NewHabits
Learn the master keys in
the upcoming Masterclass

19. Teach you how to notice Deceptive
Brain Messages so that you can make
informed choices about where to focus
your attention and thereby shape your
brain so that it supports you in healthy
helpful, and adaptive ways.
Overarching Goal

20. Meta-
Awareness
Meta-
Cognition
4
STEPS
Meta-
Attention
Meta Layers of the 4 Steps

21. • Do things gradually – don’t try to change all
your habits or behaviours at once
• If you engage in an unhealthy habit, at least
be aware of it and Relabel what you are doing
• Reframe and increase your awareness of your
DBMs and habits – pay attention to thinking
errors and emotional sensations so that you
can see them for what they are. It’s not me it’s
just my brain.
Points to Note

22. • At the beginning you may feel overwhelmed
but try as hard as you can not to give in to
the DBMs or unhealthy habits
• Accept uncertainty and stay with the
sensations – do not try to change them
• Just do it – don’t let your brain procrastinate
or make excuses
Points to Note

23. • Journal your successes – it encourages you
and shows you the progress you’ve made
• Be gentle with yourself – remember you are
on a journey of change and it takes time
• Practicing the Four Steps furthers your
progress
Points to Note

24. • “I constantly over-think problems or worry
about things that don’t even happen!”
• “I expect way too much from myself (and/or
others).”
• “I’m often anxious or panicking because I’m
so stressed!”
• “No one else needs to criticise me because
I’m my own worst critic.”
• “There are things I do that aren’t good for
me to cope with the stress of my life.”
Does this sound like you?

25. What if we told you that you CAN
take back the wheel in your life?
That you CAN stop the negative
self talk and silence the inner critic,
so you CAN achieve so much more,
feel more confident, happy,
peaceful and fulfilled?
It doesn’t have to be this way

26. • How to identify deceptive brain messages &
unhealthy thoughts as they happen
• How to change your perception on the
importance of these thoughts
• Techniques for shifting your attention to
something positive, healthy and beneficial for
you
• The importance of truly understanding and
believing that DBM’s are not real and have
little to no value to you in your life
• Practical strategies to take charge of life!
Join us - what you’ll learn:

27. • 6 weekly one hour webinars (6 ICF CCEUs)
• Recordings to access and review for 6 months
post training
• Tools and techniques for changing bad habits
and ending unhealthy thinking
• Q&A in each session
• “Open” forum at the end of the training to
address your specific questions/experiences
• Access to two of the world’s leading thought
leaders in coaching & neuroscience
What you get:

28. • Sign up for our next masterclass which is
commencing April
• Use this code: WEBINAR and receive $300 off
the standard price
• Offer expires Tuesday 25th March at 7:30pm
• Other upcoming dates and registration:
http://josiethomson.com/brain
Now it’s over to YOU!

29. The 4 Steps - Questions
RELABEL
Identify the intrusive thoughts and urges as uncomfortable
sensations. Call them what they really are.
REFRAME
Say why these thoughts and urges keep bothering you. They
are deceptive brain messages (It’s NOT ME, it’s just my
BRAIN!).
REFOCUS
Direct your attention by focusing your attention on
something else, that is productive and wholesome; DO
ANOTHER BEHAVIOR
REVALUE
Do not take the thoughts and urges at face value. They are
simply sensations caused by deceptive brain messages.
1
2
3
4

30. We hope you have enjoyed this
introduction to our Masterclass Series
as much as we have enjoyed sharing it
with you. We encourage you and
hope you will join us next month.
Dr J M Schwartz & Josie Thomson, MCC
Thank You!