Adaptive Ways

The goal of the Four Steps is to teach you how to sharply focus your attention so that you rewire your
brain in healthy, positive ways. How do we know this happens? We’ve already done the research at
UCLA and proven it in people with obsessive-compulsive disorder.

Drawing on our strong belief that the mind can change the brain, we asked people with OCD to
participate in a research study where they either took medication or learned our Four Step approach to dealing with the intrusive, negative messages they were bombarded with on a daily basis. Our team scanned people’s brains before treatment and ten to twelve weeks after they had been following our method or taking medications.1 Much to our delight, we found that the people who used our Four Step method had the same positive changes in their brains as the people who took medications to treat their OCD. These incredible brain changes occurred because of our mind’s ability to change our brains (i.e., how we focus our attention).


Step 1: Relabel—Identify your deceptive brain messages and the uncomfortable sensations; call them what they really are.

Step 2: Reframe—Change your perception of the importance of the deceptive brain messages; say why these thoughts, urges, and impulses keep bothering you: They are false brain messages (It’s not ME, it’s just my BRAIN!).

Step 3: Refocus—Direct your attention toward an activity or mental process that is wholesome and productive—even while the false and deceptive urges, thoughts, impulses, and sensations are still present and bothering you.

Step 4: Revalue—Clearly see the thoughts, urges, and impulses for what they are, simply sensations caused by deceptive brain messages that are not true and that have little to no value (they are something to dismiss, not focus on).

With our Four Step method, you will learn how to focus your attention in beneficial ways—just like these people did—so that you can retrain your brain while simultaneously bolstering and empowering your true self.

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