56: Change the mental challenge


What happens when you are stuck in a rut and you can’t seem to shake it? It’s time to change the channel! What does that mean? Well this is a phrase I like to use with my tennis players when they are struggling on the court.  If they start getting in a rut and have been down on themselves and are speaking negatively about their play I tell them to change the channel.

When you watch tv if you don’t like what your watching you mindlessly change the channel without giving it a 2nd thought.  This can be done if your stuck in a rut.  Simply tell yourself that your going to change the channel.  Instead of keeping the negative thought simply flip the switch so to speak. Now this can be easier said then done.  Below are some tips on various ways to change the channel.

During a workout

  • Say to yourself I can do this
  • I will finish this workout
  • I love my body
  • I feel so strong
  • I’m kicking butt

Having a rough day

  • I’m going to watch my favorite movie or tv show when I get home
  • Listen to your favorite motivational podcast
  • Cook your favorite meal when you get home
  • Go for a walk
  • Write what your grateful for down in a journal
  • Call a friend
  • Take a nap
  • Meditate
  • Go to a yoga class

These are just a few of the ways for you to change the channel which is the same as changing your mindset.

Changing the mental channel has been something I’ve done my entire life & not even realized it. I use this to reframe stories I might have told myself, to get out of a funk, to live more aligned with what I actually believe. We all have bad days and we don’t want those bad days to reframe our entire week, month, or year. We can work past bad experiences by changing the channel. Honoring what has been going on but not letting it suck us down a rabbit hole. It’s times like my 1 year old throwing a fit when I almost have my work project completed but I need to tend to him that I want to throw a fit myself. I need to change the channel honor the fact he is only one and change my channel to be a loving mother to him if that is what he his needing at that time.

Next time you feel yourself with a deer in a headlights situation from a comment that caught you off guard go into your change the channel mode. Understand that they might have something going on in their lives and you can come from a place of compassion and not attacking as a knee jerk reaction might want you to do.

One of my favorite acronyms that I heard from Tara Brach is STOP-

S-means stop

T-Take a breath



Next time you feel that bad juju coming up use the Stop & change the channel method to keep you from staying on the wrong channel to long.

My challenge this week- Brainstorm how you can change your channel when a situation needs adjusting.

Finally a quick reminder I will be doing a free facebook live  training on my page Andrea Claassen21 on the doshas.


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