High -quality rest, inseparable from one thing

Some time ago, Amazon announced that it would stop operating the Kindle electronic bookstore in China in China.

As soon as the news came out, many people remembered their long -lost e -book readers. After emotion, it really could only "cover instant noodles."

When everyone starts the reader, they will read a lot of ambitions. After buying home, they gradually forget to be in the corner. Occasionally they are used to charge and charges.

It is always easy for us to overestimate the degree of self -discipline. When buying shoes, sportswear, and readers, we think that we can run and read in my spare time, but when the spare time comes Watch your mobile phone at home.

"The Eighteenth National National Reading Survey" released a data. In 2020, my country's adult national mobile phone contact is 100.75 minutes per day. Only 11.6%of the national average of 10 books and more paper books each year.

"Qilu Evening News" has done a "when how much is the mobile phone power left, will you start anxiety?"

Some people say: I feel that my mobile phone is out of power below 30;

60, when you see 59, you are panicked, after all, less than 60 ...

We are increasingly inseparable from mobile phones. Have you ever thought that if you are isolated in a room, there are no mobile phones, no network, no TV, what will you do? How many days can I persist?

Why is the fast -flashing picture in the mobile phone brought happiness and quiet reading?

Some people say that they are also passing time and relieving stress. Why do you play mobile phones, play games, and brush short videos is "happy junk", and exercise and reading are high -quality solo?

This is the concept of "addiction".

In "The Game of Desire", the so -called addiction is that even if you know that doing this will have bad consequences, but it can bring you instant satisfaction, you can't control yourself to continue.

Jadson Brool ｜ Machinery Industry Press

For example, playing games and brushing mobile phones, knowing that it is not good for the body to indulge in the body, and it is not helpful for growth, but I still can't control it to continue to swipe. This is "mobile phone addiction";

Or smoke, all cigarette cases say "smoking is harmful to health", but still unable to quit. Some people quit many times. After a brief quit, they quickly picked up the cigarettes. This is "smoking addiction".

After a day of tiredness, I finally had idleness. I turned on the phone and relaxed. As a result, I couldn't stop at the beginning. I unknowingly brushed for a few hours, until late at night.

"I can't watch it for so long today. I will rest for half an hour." As a result, I didn't control myself ... In the end, not only was the schedule chaotic, but also the strong sense of emptiness.

Over time, the subconscious brushing the phone has changed from the initial relaxation to dependence, from dependence to addiction.

Jadson Broor believes that it is difficult for us to get rid of the temptation of instant satisfaction because our nervous system has a set of "evolutionary learning process".

This is the program set by the brain. When we see a comfortable thing, the brain will say, "That's happiness, catch it!"

After that, there was a mode in the brain: seeing the sofa, lying up, it felt good.

This model is constantly repeating, when you are tired, and when you are bored, you want to lie down and swipe your mobile phone, which becomes a habit.

A psychological counselor's friend tells the story of a visitor.

Since the time of junior high school, the boy has been fascinated by watching online novels.

Look at the rest, and often take advantage of the teacher's not paying attention to secretly at class; stay up late to see, and when you wake up at night, you will turn on the phone ...

This habit continues to graduate until high school. His memory of high school life is not a campus life or busy academic, but an online novel. In this way, his grades have plummeted, and finally he only passed a vocational college.

Parents hoped that he had a higher starting point when he entered the society, asking him to study for a year, but this year, he still spent on the webpage, and there was no miracle for the second college entrance examination.

After entering the college, there is a lot of free time to dominate, and he can be immersed in the world of novels all the time.

He also thought that his best years were wasted on his mobile phone, and he must change this long -term bad habit.

He tried to replace the phone with an elderly machine and locked the phone in the cabinet ... but he cured the standard and did not treat the copy, and he picked up the phone again.

During the college, he closed all the social relationships with his classmates, and he hid in the world of online novels.

Realizing that he could no longer rely on his own power to quit the mobile phone addiction, he had to ask the psychologist for help.

Watching the phone is like eating melon seeds. Every piece of information flashes like a grain of melon seeds, which can make you immediately feel a certain emotion, or be happy, or angry. This is instant satisfaction.

Reading is different. You may have read a long time to see a smile that makes yourself laugh. You may have to read the full book to be satisfied. What you need is the ability to delay satisfaction.

The same is true of drinking. Alcohol creates a illusory beauty for people, making people forget the troubles in reality.

At the beginning, when I felt stressful and annoyed, I drank a little wine. Gradually, life has no wind and waves, and you want to drink.

This is the formation of alcohol addiction.

As a psychiatrist and an internationally renowned expert who focuses on addiction training, Jadeson proposed a set of practice that changed habits. When we were tripped by our own behavior, with the help of meditation and mindfulness, we can see what we get clearly. What is approaching your own heart and truth step by step, so that this behavior is naturally stopped in a state of consciousness. For example, when you are bored and want to watch your mobile phone, pay attention to this boring feeling, and experience, what is boring what is it, can you not play your mobile phone?

Even if you still pick up your mobile phone, it doesn't matter. Is it easy or more tired to feel the feeling of watching the phone consciously?

When you feel that playing with your phone is just as tired and boring, this habit is broken with conscious behavior instead of unconscious immersion.

In "Deep Rest", there are three best ways to rest: to be alone, enter nature, and read.

Neuroscience experiments have proved that reading is the same as Tai Chi's effect in reducing stress hormone cortisol levels and calming emotions.

Although reading can activate our spirit and body, when we put down the book, our body's excitement will decrease, just like after taking a hot bath, the decrease in body temperature will make us drowsy.

When you focus on the text, the more focused on the description in the book, the more focused you are, the more likely you to achieve the state of mind; the more you can reach the state of mind, the more you can get a rest.

Growth is a game of instinct and self -discipline.

To be comfortable is instinct, cultivation of yourself is self -discipline; release emotions is instinct, and emotional is self -discipline.

Instinct defeats self -discipline, we will get deeper and deeper in the joy of junk; only by self -discipline to overcome instincts, will we have a controlled life that can be controlled.

Author | Covenant, write a good story of others, and live a good life.

Picture | Visual China, the Internet (if there is any infringement, please contact delete)

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