This article is from the Douban user @momo, thank you for the authorization to reprint It was first published from the "Inner Strength" Research Center Original title: No plan, no table, daily painless tips for solving procrastination!
It has been tested by the senior P person landlord and is effective, and it can't make you turn into a J person immediately, but it is still useful to solve a little problem in life.
This method works for things that you have to do, but have been dragging out because of sheer laziness/pleasure greed/intellectually knowing what to do but not being motivated (like final review). (In other words, this method can only get you into a pain-free state, and if you need to overcome the fear of difficulties, that's another.) ）
Before we talk about this method, please look with the landlord to see what happened when we procrastinated:
Take one (take lz as an example)
I don't want to move when I wake up in the morning, and the content of the exam I review is five chapters a day as planned, but I haven't read it yet, and I've been playing with my phone. (Actually, it's not fun, but I just don't want to learn)
At this time, I can perceive that I am not in a state of playing with my mobile phone wholeheartedly, there is a weak voice in my heart calling me to complete the plan, and I am not out of another desire (there is really something I want to see on the phone) I do not act, but simply lazy to move, to avoid difficulties (the psychological energy consumption of learning > playing with the mobile phone).
Stills from "Smelling a Woman".
At this time, I have two choices, the best choice: take advantage of the lack of other plans, complete the task first, and then concentrate on doing what I want to do. Worst option: Constantly scrolling through the information stream because of procrastination, and finally getting restless and doing nothing for a day (neither completing the task nor doing what you want to do).
Or maybe I'm having a lot of fun right now, but I know that I won't be able to finish reviewing if I continue to procrastinate like this, so I'm in a state of being happy and anxious at the same time.
At this time, I also have two choices, the best choice: go and finish the to-do tasks first, and then come back to continue playing (complete the task with peace of mind + play happily). Worst option: keep procrastinating and then play until there is no longer any delay, and then hurry to complete the task (anxious play + panic to complete the task).
If you feel the same way as me, then I think, seeing this, any "rational person" can understand that we should choose the best option, because it will bring the greatest utility.
Stills from "Easy Freedom".
But unfortunately, we can't be completely rational, we can't fully control our emotions, and sometimes we just have resistance, or we are too lazy to move.
At this point, we can build this consensus: we intellectually believe that it is necessary to do it as soon as possible, but we are unable to convince our emotional and instinctive brains to act.
At this point, it's time to come up with a method that I've tried and tried
In a nutshell, this method is as follows: You don't need to end the previous state, you move directly to the next state until the next state becomes inertia.
Specifically, if you're playing with your phone and you're thinking about starting to revise, but you can't put it down. Okay, that's okay, there's no need to put down your phone and keep playing.
However, at this time, we can slowly move closer to the study table. For example, you used to play with your phone in bed, but now you can sit on a chair and play. When you are playing with your phone in your chair, the idea of studying flashes in your mind again, and you can take out your textbook and turn the pages of the review. The TV series you watched is put into an advertisement, so you take the opportunity to look at the book twice to see what you want to review today.
Stills from "Easy Freedom".
These actions are effortless, do not require any mental energy, do not change your current state, and do not create resistance to inertia. At the same time, you can commit yourself to the fact that if you encounter any difficulties, you can always stop.
If you drag it out, you will unconsciously want to read more books, after all, you really want to review. It seems that this place is not so difficult, and if you look twice, you will be able to take the exam a little more. Catch that feeling when your eyes start to procrastinate playing with your phone even to see one more point! Allow yourself to spend a little more time in the inertia of revision. At this time, the inertia of looking at the mobile phone has been basically broken, quickly turn off the mobile phone, and the delay is over.
This process is a process of constantly weakening the inertia of what is being done and increasing the inertia of the next thing, until the balance of the two is reversed.
In this process, the idea of learning that was originally just vague will become clearer and more concrete. From a vague, "painful" thing to something you can perceive and be able to do. It gradually has a sense of reality in your brain.
And playing with mobile phones has gone from being a low-hanging dopamine to a trivial matter that is insignificant.
Your intellect knows it, but it takes a little bit of time to convince your emotional brain and your instinctive brain.
Please believe in yourself and encourage yourself. You have the ability and the will to change your state because your consciousness is the master of your body. The only thing you need to do is to adopt appropriate techniques to calm and conform to your emotional brain and instinctive brain. You don't mean to hurt him, it's just that you see, it's not painful to start now, it's better to start now.