How can you jump out of 4 self -discipline traps?

Today is the 3186th day that I am intensive to accompany you for life -long growth

In "Why Smart people do stupid things?" Because people have the "three" minds ", I read the Junjun that the human mind includes three parts: independent mind, algorithm mind, and reflection. Each part of the ability is different, and the performance is different, or wisdom, or ordinary, or stupid.

The high IQ is just the high intelligence of the algorithm. Smart people are easy to do stupid things, and it is not surprising. If we can know the "three" minds of others, we have the conditions to become smarter.

Similarly, everyone has willpower, but some people are self -disciplined and some people are not self -disciplined. One of the important reasons is whether they can identify the trap from the rhythm and avoid or jump out.

What is a self -discipline trap? How to coordinate the brain R system and i system? Regarding these issues, readers can refer to the intensive reading of the Juntong Dictionary "7: Self -discipline". After the full text is attached, I look forward to what you can read.

Read Reading

"7: Self -discipline"

Pre -thinking

Please read the following materials about waiting for experiments and think about: What is this inspiration for you?

Michelle, a professor of psychology at Stanford University in the United States, convened hundreds of 4 -year -old children to do marshmallow experiments.

Michelle left the child in a room and told them: "I give you a marshmallow and give you 15 minutes. If I return, this marshmallow is still here, you will get 1 more one again In this way, you will have 2. "

It was found that during the closure, two -thirds of children ate marshmallow.

Fourteen years later, Michelle started a follow -up study of the 18 -year -old children, and found that those who could hardly wait for the children were relatively arrogant. In the eyes of others, they were stubborn, jealous, and easy to be frustrated.

And those children who can control themselves until the experimental staff eats marshmallow children, has better social skills, stronger social competitiveness and reliability, they are more firm, more trustworthy, and academic performance.

Self -disciplined people choose to sacrifice some short -term value and delay satisfaction because they can see long -term value, so as to control their own lives.

Q1: What is self -discipline?

A,:,

1. Self-Discipline, refers to:

Consciously control yourself, treat things in principle, and actively master your own psychology and behavior.

For example, even after the enthusiasm fades, you can continue to complete an idea or work item; even if you want to lie on the sofa and watch TV, you still get up to exercise; even if there are many difficulties, you can still stick up early every day, only a few exceptions. Behind this is self -discipline: want to control, principles, and initiative.

2. Self -discipline is the core issue of life.

The book "Seven Habits of Efficient People" said: "People who are not self -disciplined are slaves to passion, desire, and feelings."

It is not difficult to understand that the book "Willpower" believes: "The most important personal problems and social issues are the lack of self -control. Involuntarily spend money borrowing money, hit people in impulses Drag, drinking and drug abuse, unhealthy diet, lack of exercise, long -term anxiety, big temper ... "

The marshmallow experiments mentioned in the front thinking compare the impact of self -discipline on life. To a fairly extent, self -discipline and self -discipline are two kinds of life.

The value of self -discipline is not difficult to understand. The question is how to self -discipline? Today's entry, refinement of the self -discipline of Jun Jun, for reference for readers, and improving their control and control of their lives.

Q2: How to understand self -discipline?

A,:,

1. Examination mechanism.

People who are not self -disciplined also have the ability to self -discipline, because the will of the self -discipline is an instinct of us inherently. The so -called "thinking twice" is the process of our willpower.

In the face of temptation, "thinking" can make us slow down and realize the internal conflict. At this time, the brain and the body will respond to help us slow down and suppress impulses.

Our brain has two thinking systems: system I (impulsive thinking activity, i is the first letter of English Impusive/impulse); System R (think deeply about thinking activities, R is the first letter of English Rational/rational).

System i allows us to respond quickly and mechanically when we do not realize everything behind the phenomenon. It has the characteristics of rapid, emotionalization, and generality.

In essence, all habits are the behavior of I system. For example, after brushing our teeth every day, we can almost complete the behavior of brushing our teeth.

System R is a rational thinking system that keeps asking questions and constantly seeking answers. It is also the R system that allows us to call willpower to achieve self -discipline.

The problem is that because decision -making and willpower need to occupy resources, the total resources are limited, the R system is difficult to overdraft, and it can be used in excess.

Therefore, when you need to make an important decision, such as developing a reading and punching habit, or notice that we are not self -disciplined, we must first ask ourselves: Did I start the R system? Then ask yourself the following 3 questions:

① What is my goal?

With the goal, you have the courage and motivation of self -discipline.

② Can we use external forces to improve self -discipline?

Because of its limited will, it is difficult to discipline once in an overdraft. For example, if someone wants to write a dissertation, it is always dragging, so a follow -up system is established to agreed with my friends: to help the friends to urge, if you can't write this month, pay 1,000 yuan to your friends. ③ Is my emotions low?

When emotions are low, it is easier for us to succumb to the temptation. At this time, it is easy to indulge, and then regret it. It feels worse, and continues to indulge, so he falls into the cycle of vicious abandonment.

When emotions are low, we need to find effective pressure management methods for ourselves, such as sports, music, meditation, travel, reading, getting along with family and friends, and cultivating creative hobbies; when failing, please accept and forgive ourselves.

Optimistic pessimists are more likely to succeed. We can predict ourselves in advance, when will it be seduced and violated, and imagine a specific way to not allow ourselves to give up the fight.

In general, the R system can call willpower and help us self -discipline. This step is to consume a lot of our brain cognitive resources. We must use it carefully, step by step, and avoid overdraft use. After cultivating it into a habit, the R system intervention is not needed. Usually, as long as the I system is used, it can be carried out automatically.

In other words, we need to identify the characteristics of the R system and i system, let the two systems cooperate with each other, and help us discipline themselves.

2. Jump out of the trap.

The use of R systems and i systems to help us self -discipline. Specifically, we should pay attention to jumping out of the self -rhythm trap. There are common 4:

① Moral permission

When we do what we think is good, it feels good, and it is easy to make a green light for ourselves.

For example, we are preparing to take the postgraduate entrance examination for more than 10 hours on the first day; when we do n’t think of bed the next day, we will tell ourselves that I was so hard yesterday.

When you detect self -moral permission, you need to cancel your permission and keep in mind the reasons. It means that when you find that you have used good deeds and defense now, stop thinking about the reason for doing things, rather than whether we should be rewarded. For example, think about why you are studying hard for us, not considering whether today's rewards to sleep more.

At the same time, we have to tell ourselves that there is no difference tomorrow and today. We continue to expect to make different choices tomorrow and today, but this expectation is wrong. If you are sleeping more today, you will still reward more to sleep tomorrow.

② False reward

When the brain finds a chance to get a reward, it will release the neurotransmitters called dopamine. Dopamine will tell the brain what they need to pay attention to to adjust our behavior.

The brain dopamine reward system is a double -edged sword, which can inspire our brains and often let us out of control.

For example, we know that we should start working, not to brush the circle of friends, but always feel that it can be satisfied for a while, so we keep brushing.

The reason is that dopamine will promote the reward, but you cannot feel the happiness when you get rewards.

In other words, the brain will make the circle of friends and Weibo who is desperate to be used as a guarantee, so as to pursue things that will not really bring us happiness. This is false reward.

If we always delay not doing something, try to associate it with those things that can promote dopamine secretion. For example, work boring documents and bring them into your favorite coffee shop.

At the same time, we should remind ourselves to identify the reward nature. For example, when we excessively brush the circle of friends, eat snacks, and shop, pay attention to observation when indulgence: Is it really happy to make us happy compared with our expectations? If not, pay attention to adjustment.

③ Enjoy timely

Do you often think about it, today's clothes are putting together with tomorrow? Go to bed early today and do things early tomorrow? Why is it easy to choose instant satisfaction instead of delay satisfaction?

The reason is that the brain reward system has not evolved to a suitable response to future rewards. But if you do not see direct rewards, you will make the reward abstract, and the stimulus effect on us will be reduced. Therefore, when we confront them with the temptation, it is easier for us to choose short -term and instant rewards.

To deal with "timely enjoyment", we have to tell ourselves to wait for 10 minutes in front of all temptations. This is a strategic suspension. In these 10 minutes, we must call rationality through imagination and reasons to resist the temptation.

At the same time, we can make a commitment to the future and stimulate the motivation. For example, you can try to send an email to your own in the future and imagine yourself who achieves the goal in the future.

④ Remove rebound

Try not to think about something, it will always linger in our minds. When an idea appears frequently and is difficult to get rid of, we naturally think that it needs to pay attention to important information. But this does not mean that this idea is true, nor does it mean that this idea is important, it is just a brain a self -deception.

For example, when we are determined to change the bad habits of playing games, the brain naturally tells us "I don't want computer games." But when we are full of games, we can't control ourselves, and we start playing games again.

In other words, when we suppress ourselves not thinking about something, we think more than when we do not control our thinking. This is the "ironic rebound".

How to think is also a need for training skills. Do you think it is affirmative or negative, and the results are very different.

To deal with the rebound, we must first tell ourselves to feel loyal to ourselves, but don't believe it. When we have all kinds of different ideas in our minds, don't try to control them and accept them, but don't believe it. Once you observe these ideas and feelings, you can move your attention to your breathing, and imagine that these thoughts gradually faded like a cloud. At the same time, you must control the impulse. When your desire comes, he notices it and reminds himself the promise in advance.

If we pay attention to what we want to do instead of ourselves, we can avoid the harm caused by the "rebound" effect.

There are other self -discipline traps such as such as such, and readers can be used to do with them. Once we identify, we should deal with it. The most afraid of being trapped in it but unknown, and it is difficult to jump out.

3. Identify the infection.

There is a mirror neuron in our brain. Its task is to observe what others are thinking, what they feel, and what are doing. The mechanism of mirror neuron can not only produce positive value and negative effects.

In terms of self -discipline, mirroring neuromators may fail our willpower, and there are three common forms of expression:

① unconscious imitation

For example, when two people talk, one person's hand, and the other will do not consciously, this imitation is often unintentional.

② Infectious negative emotions

For example, the bad mood of colleagues may also become our bad mood. The influence of emotional infection often thinks of great imagination.

③ Infectious temptation yield

When we see others succumb to temptation, our brain may also be tempting. For example, when you see a friend who can't help but buy a lot of things, you can't help but buy more.

If recognition of willpower infection affects our self -discipline, it can be treated targeted.

① Enhance the immune system

Take time every day, think about our goals, and let our goals give us courage and motivation. If the positive force increases, the negative force will weaken.

② Infection of self -control force

When we need some additional willpower, we can set an example for ourselves. For example, exemplary characters, idols, etc. around them. The infectious mechanism can have negative effects or positive value, depending on how we use it.

③ Open your own challenge

Open our willpower challenges, the pride after imagination, and feel the supervision of friends will make us more motivated and more pressure to achieve commitment.

Whether or not self -discipline is related to us and related to our interpersonal networks. The above is just an example, and there is no poverty.

At the end of the entry, I would like to remind the Runjun to coordinate the R system and i system.

The R system allows us to start. By reducing the difficulty, such as cultivating habits to start with the micro -habit, let us protect the level of self -discipline; then use the path dependency mechanism to help us consolidate self -discipline; then use the R system to improve a little difficulty. It also makes the I system cooperate; if the spiral rises, the level of your self -discipline is very high to others, but it feels effortless.

Rear thinking:

① What are the main reasons for your self -discipline?

② What experience do you have to improve the level of self -discipline?

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