1. Treat yourself well
Avoid the temptation to berate yourself for mistakes and procrastination. Not falling on his head thunder and lightning for the disruptions of scheduled events or a sign of weakness. Treat yourself with sympathy and forgive faults, even when it is hard to make. Forgiving yourself, you block your brain to enter on the slippery path of moral concessions, which leads to further disruption and aggravation of procrastination.
The term “moral indulgence” offered Stanford Professor Kelly Mcgonigal. She has conducted a number of studies, which revealed that our brain under the weight of guilt especially susceptible to temptations. The fact that the brain is designed to protect not only the health of his master, but also his mood. While you blame yourself, cursing himself for laziness and weakness, while pick up the sharp and harsh words in your address, trying to strengthen the motivation, your brain is desperately looking for ways to jazz it up. And the most pleasant way, of course, what you are trying to avoid.
“Come on, you already ate a piece of cake, diet disrupted, eat up and rest, spineless jerk!” or “Again missed the deadline? Yes throw you this thing, anyway for this kind of work are you incapable, lazy procrastinator! And to hell with it! Inspected a selection of the cats and go to bed!”. This is a clear illustration of how moral indulgence. Treat yourself well, forgiving weaknesses, celebrate successes and avoid getting stuck in an endless circle of guilt and comforting indulgences.
2. Trap “freebies”
In the boutiques, beauty salons, showrooms, restaurants and other places of active spending money you can trap is a very common trap: free services or small gifts. For example, a Cup of tea while you wait your turn for a haircut from the master. Candy in a clear vase on the store. A compliment from the chef while preparing your order. So the school gives you a so-called “loyalty” to yourself and your brand.
Tip: do not take anything for free, unless you want to spend the extra money.
Man is a social animal that needs close cooperation with other representatives of their species. The mechanism of this interaction honed by millions of years and firmly engraved in your brain. And one of his constituents — a desire certainly “gave back” in response to the gift. Or to answer the favor.
Although you are not aware of their “debt”, the brain sees an unexpected freebie as a debt, and makes you feel obligated. Our ancient brain sees the gift as well as millions of years ago, when human society was no different from the population of monkeys — as an invitation to cooperation.
Willy-nilly this unconscious “duty” to give: spontaneous shopping, relaxed attitude to the inflated price recommendation familiar brand, etc. One Cup of free coffee — and here you already in the “trap free”.
Marketers and business people know this very well, so if you don’t want to be manipulated, remember the rule: never take nothing for free — in our world free does not exist.
3. Read a little
Today the advice for those who loves to read but he is never in a hurry. If you can’t get yourself to start to read books or, more often, begin but leave before reaching the end, try an old and very effective method: ask yourself the number of pages you read per day, and let this number be small. Say, 10 pages every day.
This delay, annoying people intelligent, but busy, triggered by the paralysis of analysis. Between you and interesting books is the fear of the brain — fear of the volume of work. You may not even realize it, but the brain does not welcome long-term projects: they spent a lot of energy. You forever will be saying to yourself “tomorrow”… or decide to read a little bit. 10 pages don’t scare your brain: it is a bit, it’s very long, and reading is not for your entertainment.
Book typically holds 200-300 pages, then one book you will read, on average, per month. 12 books a year — not too much, but it is in 12 books, more than anything, right? Besides, you only need to convince yourself to take a book and start reading then you’ll get addicted and read it, of course, more: as much as you want. But if not — not, at least read a dozen pages and congratulate yourself for the perseverance and thirst for knowledge.
4. Train in the mind
Visualize the skills that you want to get. What would you do, what goals are planning to achieve — make time during the day and before bedtime to practice visualization: imagine in detail what you want. Just not a thing that I would like to have, and the skill that dream to.
Visualization is a concept known as the experts in the field of brain function and a wide range of people. The ability of the human brain to learn is so great that even a simple representation of the desired action makes it “turn on” the activity in those areas responsible for these actions in reality. This applies to any action, even heavy physical exertion: when you imagine, for example, raise the bar, to the desired muscle pumping blood, the brain prepares them to load. Of course, one imagination, you muscles will not get, but the visualization is able to shorten your path to the dream and strengthen motivation.
However, this brainiac works only when you visualize your own actions, not the outcome: for example, visualize a beautiful new machine you can only warm the soul, and, say, the visualization of the action to making money on this machine will help to put in order thoughts and to set yourself a number of clear tasks.
5. Do not hang out after the gym
Physical stress or extreme situation make you more talkative than usual. Chatting during the fitness the easiest way to accidentally tell the secret, especially if you are engaged in a familiar. Therefore, today’s brain hack is: if you are afraid to say too much — not too actively share information after a good job rod.
Physical exercise some extreme situations trigger a reaction in the body’s fight or flight: increased heart rate, acceleration of breathing for a better supply of oxygen to muscles, blood flow to the extremities, and other similar physiological activity of the body. The brain reacts to this state as the threat of danger and mobilizing all forces in order to escape from it or to fight back.
In particular, increases the desire to communicate with other representatives of their species.
The mechanism of this connection is not fully understood, but Jonah Berger, Professor, Wharton business school, during a series of experiments proved its presence. It can be assumed that the increase of the gab in the event of danger saved the life of our ancestors, forcing people to share information about the threat and experience of overcoming it. Anyway — keep in mind: physical exercise makes you a godsend for a spy. About half an hour after it.
6. Put aside the charade
Put puzzles, charades and other games and toys, “develops attention, speed of thinking and depth of knowledge.” Intellectual games don’t work so don’t waste your time on them. If you want to take care about the future of your brain, its functioning in old age — exercise, as physical activity is the only proven method of prevention of cognitive abilities.
Let’s give a word to the expert in the field of attention, the Professor of Harvard, Jeremy wolf: “In the United States in recent years, often advertised video games and applications that claim to help to increase your cognitive ability and improve the functions of attention. Many of the creators of the game promise that you will not age to lose her memory. However, most of the evidence says that the more you play these video games or to solve puzzles, the better you hone your skills in that particular lesson.
If instead drive a few blocks to the car, you will walk (without any mental activity), it will do you good. All this is mainly due to blood circulation. For example, my mother is over 80 years old, and she’s getting old. Lose whether it is your mental ability? If she wants to invest in something, I advise her to spend it on the gym than on some toys, puzzles”.
7. Paralysis of analysis
If you have to make a complicated matter that you don’t know where to start, break the task into many subtasks. Moreover, the smaller the subproblems are, the better.
For example, you need to make an important document. The first paragraph might be: to sit at the table. Second: turn on the computer. Third: open a text editor. Fourth: make the first two sentences.
It is best to record these items, put a list in front of the eyes and consistently perform the actions. You will not notice how addicted to the process, and it will be done.
Paralysis of analysis (information overload) — a condition where too long and diverse thinking about the problem leads to the fact that working memory is ‘off’, taking with themselves and the area of the brain that is responsible for willpower, the prefrontal cortex. You can even experience a choking physical symptom of paralysis of analysis.
Known way to trick the brain: try not to stop thinking about his hard case, how about the actual case, and look at it solely as a sequence of small, not intimidating working memory tasks, each of which will be processed sequentially.
8. Put in place
Want to save more, but like to wander around the shops? Walk, window-shop, but don’t touch anything, and especially not take up. Again: do not touch the goods, no matter how interesting and attractive they may seem. This will allow you to refrain from spontaneous purchases.
Comes into play dopamine — a hormone, which is still in some places (e.g., Wikipedia) called “pleasure hormone”. In fact, dopamine — the hormone of desire, not pleasure: he makes you want to, but brings a sense of satisfaction. Dopamine acts as a carrot secured in front of the donkey’s nose: endlessly forced to follow the desires but all the time pushes the reward. Perhaps you noticed that the anticipation of buying things that you’ve always wanted, always gives more positive emotions than the subsequent pleasure of owning this thing.
Your dopaminergic neurons begin to work as soon as you come across something interesting and attractive, but a hundred times better they work when the desire becomes palpable — literally. The blood rushes to the face, the heart begins to beat stronger (dopamine is the biochemical precursor of adrenaline) — and without even noticing, you already put in the basket some unnecessary nonsense. Put your hands deep in your pockets and poglazeyte on goods — but no more.
9. Close the plate
Focus on hunger: do not sit at the table until I get hungry, and get up from the table as soon as ate, even if the plate had enough food. If you are dining in the company and impossible to immediately finish the meal you have, replace the plate as soon as you feel full, for example, with another plate or cloth. In an extreme case, simply remove your plate from view. This simple technique will help you not to overeat.
Any conscious volitional effort, in this case — to stop eating once satiety, is the prefrontal cortex — your center of self-control. During the day, you take many decisions and make hundreds of small elections — what to wear, what route to get to work, what to buy for dinner, etc. — that gradually depletes the resource prefrontal cortex, tiring her, and your will is weakening.
Help your prefrontal cortex: removing from view the food you stop making dopamine, a hormone that causes a person to want, that is to take action in the quest for rewards. Food your brain perceives as a reward, but only when you see it and smell it. When you are full, the smell of food does not seem your brain so attractive, but my eyes continue to transmit information about the “feed” directly to your dopaminergic neurons, and this process is done in addition to your consciousness (and desires).
Instead of having to strain your willpower, consciously stopping myself from “Degania” and overeating, just hide the food from sight and stop the production of dopamine. You’ll feel better in a matter of minutes.
10. Dim the lights
For a half-hour before bedtime, dim the lights in all the rooms. Arrange the bathroom the ability to switch from upper bright light on the soft and dull (for example, put a table lamp). This incredibly simple technique will improve your sleep and improve your sleep quality.
The significance of sleep for the body’s systems cannot be overemphasized. During sleep produces hormones, healing of the affected tissues, contributing to the growth and strengthening of muscle mass, to destroy extra fat stores. If your diet is in the dream more intensively lose weight. If you are doing sports in the dream is restored and strengthened muscle tissue. If you are a child or young person — in the dream you grow. And without exception, the people in the dream structure and record the daily information, process memories, “grow” is necessary for the development of brain synapses — connections between neurons in the brain.
We, humans, are diurnal, so the brain reacts to the light as day and dark as night. Muting the light, you are giving information — came the twilight, and it’s time to get ready for bed. In response, the brain gives a signal to the production of the hormone melatonin, a regulator of circadian rhythms. Melatonin, in turn, spreads across your body the signal to start preparing to sleep: metabolism slows down as you no longer need to produce energy for action, mental processes also go into “sleep mode”. One and a half hours is enough to get your body prepared to sleep.