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What are some tips for persistence?
Let me tell you two true stories first.
Story 1: How long was the longest time you lasted for a workout?
The company plans to use lunch breaks on working days to arrange yoga and fitness activities for female employees. Well-known yoga instructors were specially invited, and the activity location was arranged in the unit's building, and a series of auxiliary equipment such as yoga mats were equipped. It is equivalent to "checking in with your bags" and you can do yoga exercises.
It also lived up to the company's thoughtful arrangements. During the registration statistics, every department was extremely enthusiastic, so much so that male colleagues expressed their appeal to "no gender discrimination." The scene of the first class was predictably heated. The large classroom was so crowded that the students were even "connected" accidentally by stretching to a larger extent.
Can you guess what happens next if I don’t tell you? That’s right! There are fewer and fewer people. In the few days before the holidays, there was a situation where the teacher and two people were involved. Is it because the amount of exercise is too much for everyone? No, the coach has reduced the amount of exercise to the minimum considering it is lunch break, and it is basically relaxing postures. And basically every colleague who signed up was equipped with beautiful yoga clothes and other personalized exercise equipment, and all expressed their determination to continue exercising. So, why gradually, everyone stopped going?
Story 2: Will you set New Year’s goals on December 31st?
Although the Gregorian New Year lacks the seven-day long holiday of the traditional Spring Festival and family reunions, New Year’s Eve ceremonies around the world often make us sigh for another 365 days that have slipped away quietly: I can’t let it pass by. No more wasting a good time like this! So, I always make up my mind and make long-term ambitions. Next year I want to: lose weight successfully; read 100 books; get promoted and get a salary increase... just to name a few. Then make a plan in January, work hard in February, March, April... By November, it seems that you have a goal and plan. Maybe you can dig out the records from that time, but no matter how you look at it, it will feel like it's a lifetime ago. Or maybe, I just thought about it in my mind, and I'm afraid I can only recall one sentence. In addition, there are a lot of things at the end of the year, not to mention there are only a few days, so this year will be like this. Then, celebrate New Year's Eve, set goals, January...and so on, year after year.
The story is over. If you see your own shadow in it and want to improve it, then today I have brought you a good recipe: "Small Habits: A self that is so simple that it is impossible to fail" "Management Rules". A very thin booklet, but it can completely cure our "procrastination + laziness cancer". The author Stephen was once just like us, a big slacker. Even a 30-minute exercise required a fierce ideological struggle and was not yet implemented. What made him become the fitness guru + well-known writer he is today? The answer is obviously: mini habits. As the name suggests, mini habits refer to "tiny habits", which are "habits formed by actions that are so small that they are impossible to fail." It sounds easy, but is it really that magical?
Motivation and Willpower
Let us first take a look at why most people "start with a bang and end quietly." Two concepts need to be mentioned here: motivation and willpower. Does the reason why we can persist in doing something rely on motivation or willpower? What is the relationship and difference between them? We use a picture to describe:
It can be seen that the two are in a trade-off relationship. When we are full of motivation, we do not need to expend too much willpower to act; When something happens, we need to use a lot of willpower to maintain the continuation of the action.
So in terms of "persistence", who is more "easy to use"?
Let us think back to when we first bought yoga clothes and signed up for fitness classes, were we very motivated? Especially when the equipment is in place and everything is ready, and you are ready to "do it big", not to mention 30 minutes of exercise, maybe 90 minutes of exercise in one breath is not a problem. So, when it comes to class the next day, is the motivation still there? On the third day, the fourth day... Gradually, the motivation returned to zero. Therefore, power is a very unreliable thing and cannot withstand any external interference. At the slightest sign of trouble, he would disappear quickly. Do you still remember the reasons why everyone asked for leave in the yoga class: I didn't get a good rest yesterday, I was too busy with work in the morning, and I even ate too much in the morning... The degree of weirdness fully shows that the motivation is disappearing.
This is like eating the first piece of chocolate compared to the tenth piece of chocolate, the satisfaction we get is plummeting. Many books on procrastination now ask us to "stimulate motivation" and emphasize that this is "the only way to promote action." In fact, it is difficult to inspire motivation by oneself. Only when all conditions are met, such as "the right time, the right place, the right people" (enough energy, healthy thinking, and no strong temptations), can you rely on motivation to succeed.
So, what is willpower? The explanation on Baidu Encyclopedia is: the quality of a person who consciously determines his purpose, controls and regulates his actions according to the purpose, and overcomes various difficulties to achieve his purpose. Unlike motivation, willpower can be strengthened by itself. But Baumeister's carrot experiment in 1996 proved that a person's willpower is limited within a certain period of time. Therefore, simply using willpower to fill the lack of motivation cannot achieve the purpose of persisting in action and forming a habit. After discussing this, it seems that "unsustainable action" is an inevitable outcome. So, it’s time for our mini habits to come on stage.
Micro habits and willpower promote each other
In a 2010 research and analysis on factors of self-depletion (willpower depletion), we obtained the five major factors of willpower depletion. The culprits: effort, perceived difficulty, negative mood, subjective fatigue and blood sugar levels. At the same time, improving willpower requires starting from aspects such as motivation motivation, willpower task training and blood sugar supplementation, so as to replenish the missing mobility ability in a timely manner.
Mini habits require us to start with the smallest action goal. For example, do one push-up a day, write 50 words, or even drink a glass of water. Any small action that you think of and hope to put into action can become our "micro plan".
There is no such thing as "too small" for mini habits. If you're not sure which habit to choose, choose the smaller one.
Is your micro-plan incredibly small? Say them out loud and if you laugh, they pass.
At this time, let’s go back and compare the five major factors that consume willpower. Because the micro plan is “small”, it requires the effort we put in, the difficulty of the task perceived by the brain, the subjective judgment made, and The emotional reactions and physical reactions produced will not change much, so small that they are almost invisible to the brain. Therefore, executing a “micro-plan” doesn’t use up our precious willpower. Not only will there be no loss, but after we complete one small goal after another, the stimulation of continuous success will reversely promote the growth of willpower, forming a virtuous cycle of continuous action, thereby achieving the ultimate goal of developing "mini habits".
Let’s cultivate mini habits together
The book introduces eight steps to help us "get rid of laziness":
When I saw this, I realized that I was I set a complete "micro-goal" on New Year's Eve in 2015, and the reason why I exceeded my original plan 11 months later was because I unconsciously followed the author's eight steps. realized.
On New Year’s Eve last year, faced with more and more information that I couldn’t understand, I found that the distance between myself and the outside world had become horribly far away. People say, "One pregnancy lasts three years." So when my son is three years old, shouldn't I also find my own world? So, decided to make a change. Where to start? Let’s start by understanding various articles on WeChat (Micro Plan). To be honest, I felt that this goal was really embarrassing, so I just thought about it in my head and didn’t put it on paper (in theory, it should be written down). But since it is something I want to do, there is no problem in taking action. Starting from reading articles, then listening to micro-lectures, buying books to read, outputting and writing book reviews, and now doing online micro-lectures and sharing, I have walked through it step by step, and I feel like I have made a lot of money (non-material rewards)! Moreover, these changes have become daily habits, such as getting up early every day to read for 1-2 hours, writing at least one book review every week, reading picture books with my son and talking about their experiences... These scenes are all things I thought about in 2015. I dare not think about it. At the same time, in the process of self-improvement, I met many teachers and friends who like reading and communicating, which gave me encouragement and motivation to move forward. And all of this coincides with the "mini habits" we are talking about today.
1. Choose appropriate micro habits and plans
According to personal characteristics, micro plans can be flexible, single or multiple.
The author recommends that beginners start with a flexible plan, just like my original "Understanding the Trend Article". There is neither a limit on how many articles to read in a day, nor a hard target for completing the goal. As long as you work hard and gain something every day, you will be successful.
2. Explore intrinsic value
Do something to develop it into a habit. What is your motivation? We need to dig deeper here. For example, when it comes to fitness, do you want to have a healthy body, or do you want to make others envious of your perfect body? It can be said that different motivations will bring about different priorities of micro-plans, and the starting point of facing one's own real needs will often become the first choice for action.
3. Clear the basis and include it in the schedule.
Everyone has his or her own basis for action before doing something. If you observe carefully, you will find that there are surprisingly many basis for bad habits (as mentioned in the previous article) Reasons for taking time off from yoga classes), and the basis for developing a good habit is often fragile. Then, mini habits can naturally avoid those annoying rules and regulations by not setting specific completion time rules. Moreover, all "musts" and "immediate" will consume our willpower and will not do any good to continue the action. The author's "once a day, do it anytime" basis makes cultivating good habits accessible and simple.
4. Establish a reward mechanism
Completing a small action every day can itself bring natural reward feedback. But if you are too lazy to notice this small reward for the time being, you can use external stimulation to make the brain form a reward association and help it slowly adapt to the "non-material rewards" brought about by achieving the goal. Remember the three ways to improve willpower we mentioned earlier? By the way, giving back is the best way! In short, in the process of cultivating mini habits, you must make yourself happy.
5. Record and track completion status
No matter what you want to record, there are only two ways: writing with pen and using digital applications.
This year, I chose an efficiency manual to record every bit of myself. For this part, I personally recommend referring to some time management and schedule content, and combining the done list with the to do list to manage planning together.
6. Start with a small amount and overachieve
Perhaps you have been doubting from the beginning, how can an action that is too small in terms of quantity bring about real results? The fact is, even if you only put in a little effort every day, it will form a habit over time. Then in the next step, you will further develop based on a good habit. In this case, will it be far away to reach the perfect state in your heart?
7. Get rid of high expectations
Don't break the initially small state just because you occasionally or constantly "exceed" your goals. We need to focus on sticking to our goals rather than having high expectations for task volume. Believe me, once a habit is formed, the power of persistence will be doubled compared to a few high-volume tasks occasionally.
8. Pay attention to the signs of habit formation
No resistance, a sense of identity, action without thinking, no worry about missing a day, normalization And this thing is boring. Yes, only when you feel bored can you show that your mini habit has been formed.
In the past, we often jumped out of our comfort zones with a burst of brute force to challenge the limits of change. As a result, there is often no harvest and a large amount of willpower reserves are lost. The micro habits cultivated by using micro plans in the book allow us to tentatively "cross the line" on the edge of the comfort zone, expand our comfort zone little by little without realizing it, and ultimately complete the improvement of personal abilities and the realization of goals. The root of mini habits lies in autonomy, freedom and flexibility, so they are joyful and easy to implement, so they are easier to stick to and form a good habit system.
Now I want to congratulate you, you have completely mastered the secret of getting rid of the "half-baked" state and "moving forward in small steps"! So starting today, say to yourself before going to bed at night: "I accomplished a simple goal today. That's great!" Then, gradually fall asleep with a sense of victory.
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