March 21, 2020 —

Choosing Change: Your 68° – 72° Degree Target Chart (Psychological)

Printer-Friendly PDF  – Your 68 to 72 Degree Target Chart (Handout)

(This post is an excerpt from Choosing Change #14: Living, Loving and Leaving a Legacy, which is a chapter in the book “Cultivating Love: Choosing Change” by Dr. Ken McGill

In counseling sessions, I’m prone to bring up the “68° – 72° degree range” which refers to the temperature and thermostat setting in my office, which is typically set for 70°. I’ve noticed over the years that I, and the people whom I’m visiting with, are comfortable, able to focus, insightful, and function at their optimum when the temperature setting is right or around the midrange of 70°. Equally, I’ve noticed discomfort, distraction and derailment tend to occur when the temperature is below 68° or beyond 72°. When this occurs, I quickly move to adjust the thermostat to recreate an environment that’s conducive for constructive outcomes. Through the years I’ve seen that this metaphor actually applies to our overall behavior in life as well, and I’ve encouraged others to create their “68° – 72° degree zone.”

So in your effort to continue to live an examined life, I’d like for you to compile your own 68° – 72° Degree Target Chart of Green “Zone” behaviors that define who you are (your identify), what’s your purpose (reason for living) and of course, how you wish to live (your destiny and legacy). Equally, while you’re at it, I’d like for you to take a deep look in the mirror and identify what your Red (Intense) or Blue (Cold) extremes are, that you’d like to avoid if not eliminate altogether. Finally, respond to the questions below in your effort to recoup then redirect your energy from the extremes of the Red and Blue areas to your actual or aspirational Green Zone behaviors. I’ve found that using my energy to develop and live within my Green Zone is the best way to experience the benefits that accompany intentional living! – Dr. Ken McGill

Questions

  1. Think about the Green Zone behaviors you’re already doing, or, the behaviors that make sense to you as you consider living a healthy and balanced life. What are they? Chart them in your Green Zone.
  2. Think about then consider including any helpful feedback or suggestions you’ve received from your Spouse, Partner, Family member, Doctor, Therapist, Pastor, Rabbi, Spiritual Guide or Good Friends that you might wish to develop in your Green Zone. What might you consider incorporating or developing because they make sense to you and the manifestation of these Green Zone behaviors would help you to live a value-focused life?
  3. Who or what resources will you access regularly to help you to develop, grow, accomplish and protect any of the Green Zone goals and behaviors you’ve identified?
  4. What are your Red or “Intense” behaviors, which when displayed or demonstrated, reflect you’re “out of your comfort zone,” which may distract, irritate, create escalation and harm if you don’t “adjust your thermostat” and engage in strategic Green Zone behaviors? Chart those behaviors in the Red or Blue areas.
  5. What is the effect of your Intense (Red) and/or Cold (Blue) behavior on others? Ask your Spouse or Partner what it’s like to be on the receiving end of your Red or Blue behavior(s). What Green Zone response(s) would counter the effect and help to heal versus traumatize them?
  6. Take a look at your Green Zone behaviors each day. Visualize yourself engaging in then practicing them daily.  Journal or share with others what happens when you practice them. Be encouraged and celebrate the positive changes and skills that define who you are and are becoming!

68 - 72 Chart (McGill, 2020)

68 - 72 Worksheet (McGill, 2020)

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Thanks for reading this excerpt from “Choosing Change #14: Living, Loving and Leaving a Legacy.”  As time permits, please visit the other blogs written by Dr. Ken McGill: Daily Bread for Life and “3 – 2 – 5 – 4 – 24″ for additional information that could be helpful.

I welcome your comments below or via email and your favorites, your retweets and your “+1’s” if you have a brief moment and find the information helpful. Again, it is my desire to provide the very best info for your consideration.

TeleHealth/Video counseling sessions are available for those who prefer to meet online – Dr. McGill

Businesswoman presses button psychological counseling online on virtual screens. technology, internet and networking concept.

 

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About Dr Ken McGill

Dr. Ken McGill is an ordained minister and has been involved in counseling for more than 25 years. Dr. McGill holds a Bachelor's degree in Religion from Pacific Christian College (now Hope International University), a Certificate of Completion in the Alcohol and Drug Studies/Counseling Program from the University of California at Los Angeles and a Masters degree in Clinical Psychology from Antioch University. Dr. McGill received his Doctorate in Clinical Psychology with an emphasis in Family Psychology from Azusa Pacific University in May, 2003. Dr. McGill's dissertation focused on the development of an integrated treatment program for the sexually addicted homeless population, and Ken was "personally mentored" by dissertation committee member Dr. Patrick Carnes, a pioneer in the field of sex addiction work. Dr. McGill authored a chapter in the text The Clinical Management of Sex Addiction, with his chapter addressing the homeless and sex addiction. Dr. McGill is also a Licensed Marriage and Family Therapist in the States of Texas and California and Mississippi, and is a Certified Sex Addiction Therapist, through the International Institute for Trauma and Addictive Professionals (IITAP). Dr. McGill had a private practice in Glendora, CA (Aspen Counseling Center), Inglewood, CA (Faithful Central Bible Church), and Hattiesburg, MS (River of Life Church), specializing in the following areas with individuals, couples, families, groups and psychoeducational training: addictions and recovery, pre-marital, marital and family counseling, issues related to traumatization and abuse, as well as depression, grief, loss, anger management and men's and women's issues. Dr. McGill also provided psychotherapeutic treatment with Student-Athletes on the University of Southern Mississippi Football and Men's Basketball teams. Dr. McGill served as the Director of the Gentle Path Program, which is a seven-week residential program, for people who are challenged with sexual addiction, sexual anorexia, and relationship issues. Dr. McGill also supervised Doctoral students in the Southern Mississippi Psychology Internship Consortium with the University of Southern Mississippi. Dr. McGill was inducted into the Azusa Pacific University Academic Hall of Honor, School of Behavioral and Applied Sciences, in October, 2010. Dr. McGill currently works as a Private practice clinician with an office in Plano, Texas, providing treatment with people who are challenged in the areas mentioned above.

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