Josh’s Alarm:
On a rushed Tuesday morning, Josh’s alarm failed him. Scrambling out of bed, he realized he was late for work. The morning spiraled—he skipped breakfast, spilled water on his shirt, and forgot an important file at home. By the time he reached the office, his mind had only one focus: the stress and frustration of being late. He never noticed the blessings surrounding him: his loving wife had kissed him goodbye, his healthy children had waved from the window, his house had running water, heat, and a dry roof… and he was fortunate to have a job to rush off to.
In his “Time Crunch,” Josh’s mental filters had deleted gratitude and amplified pressure.
This “Time Crunch” as I call it —the constant feeling of being behind—is one of the greatest stressors of modern life. If we do not use Urgency and Time Crunch to our advantage… purposefully… we will lose focus on what’s really important and live our lives in a constant whirlwind of stress, anxiety, and pressure… all to just fall exhausted into our chairs at life feeling empty and wondering why life feels so hard and empty. TRAGIC!
Time is our most precious commodity. As Steve Jobs once said, “Your time is limited, so don’t waste it living someone else’s life.” Yet, how often do we squander this limited resource, assuming we have plenty of it? The truth is, we never know how much time we have left, and once it’s spent, it’s gone forever.
Understanding Your Mental Filters
The accompanying image illustrates how the mind processes the overwhelming amount of data we encounter daily. External events (data) are filtered through our mental frameworks, which include generalizations, deletions, and distortions. These filters shape our internal perception, ultimately influencing our state and response. This graphic serves as a powerful reminder of how our mental processes can obscure reality, leading us to overlook crucial details or blessings. By understanding and becoming aware of these filters, we can work to shift our focus toward clarity, gratitude, and intentional action.
Time Crunch and Missed Moments
The Harvard Good Samaritan Study demonstrates how “Time Crunch” impacts our perception and actions. In this study, seminary students were asked to prepare a sermon on the parable of the Good Samaritan. Unbeknownst to them, they were part of an experiment. Some students were told they had plenty of time to get to the church, while others were deliberately put under pressure, told at the last minute that they were late. At the entrance to the church, researchers placed a paid actor pretending to faint.
The results were shocking. Of the students in a rush, 100% walked past the fainting actor without stopping, even though they were about to preach on the importance of helping others. In contrast, every student who had ample time stopped to assist. The study highlights a critical truth: when we are time-crunched, we fail to notice the people and blessings God places in our path.
The Stories We Tell Ourselves
Each of us carries a story that defines how we see ourselves and the world. These stories are shaped by past experiences, cultural influences, and fleeting emotions. The mind’s filters—generalizations, deletions, and distortions—play a crucial role in shaping these narratives.
Mental filters serve as the lens through which we view life. Here are three key filters:
- Generalizations: Our minds create rules based on past experiences. For example, after one failed project, you might think, “I’ll always fail at this,” creating a narrative that limits future possibilities.
- Deletions: The mind often ignores details that don’t align with our focus. John’s stress caused him to delete the joy of his children’s morning wave or the warmth of his wife’s kiss.
- Distortions: Under pressure, we amplify negatives or create meanings that aren’t true. A minor setback becomes a catastrophe in our minds.
How Are Mental Filters Developed?
Mental filters are not random; they are shaped by our personality, experiences, and even subconscious desires and fears. For instance:
- Personality: Your innate traits often determine what you focus on. A highly detail-oriented person may notice discrepancies others overlook, while a big-picture thinker may filter out small details altogether.
- Profession: The demands of your work can influence your filters. For example, a doctor might focus on symptoms and diagnoses, while a teacher might prioritize understanding a student’s emotional state.
- Subconscious Desires and Fears: Our deepest needs, fears, and desires act as invisible hands guiding our mental filters. Someone with a fear of rejection might filter interactions to detect potential criticism, even when it’s not there.
- Cultural Conditioning: Our upbringing and societal norms also shape how we interpret events. Cultural values can amplify certain filters, such as emphasizing achievement over personal well-being.
What Do Filters Say About You?
Your filters reveal what you value most. If you find yourself focusing on external validation, it might point to a need for approval. If your filters highlight problems over solutions, it could indicate a deeper fear of failure. By identifying your dominant filters, you can gain profound insights into your subconscious intentions and areas for growth.
For instance, if Josh reflected on his morning, he might realize that his filter of urgency (focusing on being late) obscured his filter of gratitude. Understanding this can help him shift his mindset and reset his priorities.
Developing Your AQ: Adaptability Quotient
In a world where Time Crunch is inevitable, cultivating AQ—your Adaptability Quotient—is essential. AQ refers to your ability to remain flexible and focused on what truly matters, even under pressure. Without training, the brain’s natural tendency is to default to self-protective filters, deleting or distorting what’s most important.
The Mid Cingulate Cortex of the brain plays a pivotal role in maintaining focus during stressful moments. When untrained, this part of the brain defaults to survival mode, causing us to overlook blessings and meaningful opportunities. For example, Josh’s focus on being late caused him to miss the love and support of his wife and kids. Similarly, the rushed seminary students in the Harvard study overlooked the fainting actor because their focus was consumed by their urgency.
However, with deliberate practice, we can train ourselves to resist these default patterns. One powerful way to develop AQ is to create a compelling vision each day—a clear reminder of what matters most. By intentionally aligning your actions with this vision, you’ll be better equipped to focus on your blessings and priorities, even in the face of stress.
Action Steps to Build AQ and Awareness
- Start Your Day with a Vision: Dedicate a few minutes each morning to visualize what’s most important in your life. Remind yourself of your values, blessings, and priorities.
- Pause During Stressful Moments: When you feel overwhelmed, take a moment to breathe and ask, “What am I missing right now?”
- Reflect Daily: At the end of each day, reflect on how your mental filters shaped your actions. Did you focus on what truly mattered?
- Train Under Pressure: Participate in activities that challenge your decision-making under stress. Events like Principled Savage train participants to stay grounded and make decisions like Tier One Operators, even in high-pressure situations. Learn more at Principled Savage.
- Understand Your Filters: Take time to identify the filters that dominate your thinking. Are you prone to generalizations? What blessings might you be deleting? Do you distort small events into larger problems?
- Seek Coaching: Working with a world-class coach like Dr. Keith Waggoner can help you identify your filters, develop your AQ, and align your actions with your values.
Understanding the Brain
Our brains are incredibly powerful, yet they operate in ways that can hinder us without intentional training. The video Watch Here illustrates how our perception shapes reality. It’s a reminder that our reality is not fixed; it’s constantly being shaped by the stories we tell ourselves. By understanding this, you can take control of your narrative.
A Call to Action: Choose Your Reality
Remember, reality lies in the perception of the individual. But perceived reality is not always the truth. By developing your AQ, you can become acutely aware of your mental filters and train your brain to focus on what truly matters. This understanding is a powerful reminder to pause, reflect, and rewrite your story with purpose and intention.
The next time you feel trapped by Time Crunch, take a moment to pause. Step back and ask: What am I missing right now? How can I shift my perception to gratitude? Most importantly, remember that the time you have is a gift. Don’t let stress rob you of the moments that matter most.
Join the Conversation
What stories are you telling yourself today? How are your mental filters shaping your perception of the world? Let’s explore this together. Share insights and encourage one another to rewrite our stories with purpose and intention. Join events like Undisputed Mastery and Principled Savage to elevate your AQ and decision-making under pressure. And tie it all together by joining our coaching family at KeithMWaggoner.com
–The Power of Your Mind: Filtering, Deleting, and Creating A.Q
– By Dr. Keith M Waggoner, January 2025.
#DrKeith #DrKeithWaggoner #BrainPower #AdaptabilityQuotient