The Blue Dot Effect study shows how our brains tend to find something “wrong” or “scary” in situations—even if the actual danger has disappeared.
The Blue Dot Effect study — here’s how it works:
In the study, participants were shown a series of colored dots and were asked to identify which ones were blue. At first, some of the dots were clearly blue, while others were different colors. But as the study continued, researchers gradually reduced the number of blue dots shown. Interestingly, participants started identifying dots as “blue” even when they weren’t. This showed that even when the actual “threat” (blue dots) was reduced, people’s minds kept seeing it anyway.
This relates to fear and threat in our everyday lives. When we’re used to being on high alert, it becomes hard to let go of that habit, even when the actual danger is gone. Our minds might keep finding things to worry about or “protect” against, as though it’s looking for the blue dots of our fears. The study is a reminder that sometimes the threat is just a habit of the mind—not a real presence in our environment anymore.1
For more on this study check out this podcast –
The Blue Dot Effect: Why Things Always Seem Worse Than They Are
This tendency, known as “prevalence-induced concept change,” showed that as the actual number of blue dots (or threats) declined, people expanded their perception to label borderline cases as threats.
In real-life terms, this phenomenon explains why we may continue to feel threatened or fearful even when actual dangers have diminished.
It’s as if, when fewer genuine problems exist, our minds redefine minor or neutral situations as issues to fill the “gap” left by more severe ones.
The mind’s tendency to broaden definitions in the absence of real threats can keep people feeling on edge, focusing on perceived dangers rather than accepting that certain fears are no longer justified or relevant to their current environment.
So where am I going with this?
I believe that there is a point where self-help content can go too far and it can create a “moving finish line” mindset.
Sometimes you have to take breaks and just let yourself be human for a while. It is okay to use the skills you have learned and apply the concepts you have read before adding more.
Let yourself just coast for a specific amount of time. Enjoy the growth that you have already done. Take time to read fiction, sketch with colored pencils, go for long walks, make meals from scratch, journal, drink tea on the porch, and watch birds. Just let yourself be this version of who you are.
“But what about improvement and growth?! We can’t just settle and give up.”
I completely agree.
If you are reading this I can assume that you are someone who wants to be a better version of who you are and how you show up in this world. You want to be calm, intentional, centered, and a life-long learner.
That is amazing! I am so glad you are here. 🩵 Truly.
But if you are that kind of person I can almost guarantee that you are aware of areas in your life you need to work on things or places of growth. The fear is that if you step away from pushing and striving forward you will get lazy or become stagnant. I don’t think that will happen.
If you create space and time to just be yourself for a while you will come back to it when ready.
The personal growth goals will still be there after a few months of healing and letting yourself just be. And maybe you will return with a fresh perspective or renewed sense of what truly matters to you.
I feel that way about my home when I come back from a trip.
The week before we leave I am often angry scribbling in my notebook all the household tasks, cleaning, and decluttering… (How can the pantry be such a mess, I can’t find anything?!?) All the things that I “need to get done” because those are bothering me. Then I get overwhelmed with all the packing, trip prep, and food needed for the trip. I think “I will deal with that stuff when I come back!”
We go on a trip (often camping in our RV at an Arizona State Park) and spend our days crammed together in a small-ish space with limited resources. We read, hike, eat delicious homecooked meals, play games, explore the area, enjoy sunsets, and sit around a fire.2 I sit in a camping chair and stare off into the trees… I dream about big ideas, and we have deep discussions about life, faith, and the future.
When I return home I am thankful for things that I did not appreciate the week before. Warm showers, my big kitchen island, my kids’ bedrooms, my stuffed pantry (including my not-so-secret chocolate stash), and my office space.
After the vacation clean-up and the inevitable mountain of laundry, I return to my angry scribbles. I take the time to evaluate what to add to next week’s bullet journal lists. Often I only take a fraction of that information to put onto my To-Do lists. It is obvious to me with my new perspective what’s perfection, unrealistic expectations, and what is needed.
Do I stop cleaning my house or cleaning up messes? — No, of course not. I just choose a bit better with some time of renewal and rest. I spend my time wisely on what makes the biggest impact for me and my family instead of obsessing over a standard of perfection from who knows where.
I have done the same thing in the work of personal growth.
There have been seasons and times when I have chosen to take a break from reading my stack of non-fiction self-help books, or having hard conversations, or keeping track of my habits and routines.
Sometimes we just have to take our foot off the gas and let ourselves coast downhill.
This Winter Break I have let myself just be April. I have strategically given myself space from my writing work and homeschool teaching. I have continued to find joy in the work of parenting and homemaking. (In fact, these jobs were definitely more demanding on my time and attention.😉)
To read more about that decision check out this post:
https://open.substack.com/pub/embracinghome/p/creativity-burnout-and-seasons
I let my self-help stack of books gather dust, the few podcasts I listened to were comedy stand-up, and I took a break from learning new writing skills.
Did I atrophy and slide backward? — No. I actually feel refreshed and renewed.
I am ready to step into this new year with new goals, motivation, and some mental space to think clearly about where I am headed.
So this is my permission, not that you need it, to allow yourself a season of just going through the motions. You can take some time to maintain what you have built without piling on more. If you are feeling highly motivated to tackle an area of personal growth that you see causing pain in your life, then by all means… go for it!
However, if you are feeling worn down, fuzzy, and overloaded from the holiday season and the start of the new year; take a break. Apply the concept of subtraction and do less, the minimum required, or stop some routines completely (for this season).
You need some fresh perspective to see the true color of the dots in front of you. Are they blue? Or are you just really worn down and looking for them in a sea of purple and red dots?
Reflection Questions:
Is the tendency of “prevalence-induced concept change,” affecting your perception of where you are?
If you were to ask a trusted friend to evaluate your personal growth, what would they say?
How far have you come in this last year? What have you learned?
“At a certain point, the attempt to solve all of your problems becomes the problem, right? I think a lot of it’s just like recognizing when is it enough, like when are you good?” – Mark Manson
So what does taking a break look like for you? What feels like a burden right now that used to be helpful?
I think you can find some simple answers to bring you a fresh perspective.
💙Wishing you the best – April
*Note: This post is focused on self-improvement-type personal growth. Not addiction recovery or serious trauma counseling work. In those cases, it can be detrimental to stop or pause your path of growth. I am not a professional counselor -- please refer to someone with credentials for those situations.
1 The Blue Dot Effect was demonstrated in a 2018 study led by Harvard researchers David Levari and Daniel Gilbert. This study explored how people tend to perceive threats or problems, even as they become less prevalent.
2 Our epic RV trips also include some bickering and whining but this does not match the current mood of what I am trying to share so I just put it here to keep it real for you all. Teens, kids, and adults all crammed in a small space can be tricky. 😜
Cover image: by Iván C. Fajardo on Unsplash