Overcome procrastination-willpower-psychology of focus, self-control and efficiency

Willpower-psychology of focus, self-control and efficiency

 

Compared to these books, I often have a strong sense of success and Chicken Flavor. This book is more appealing than my appetite. Many times I want to know why, rather than just telling you how to do it. There are many psychological experiments in the book, including interviews with famous stunt actors.

PS: I paid special attention to it. It took about four and a half hours to complete the 0.2 million-word book, and it took about three and a half hours to sort out the Reading Notes. We can set a benchmark in the future ~

 

I. Theory

1. Two basic theorems of willpower

• Limited willpower will consume
• You extract willpower from the same account for different tasks. (Self-loss)

Research shows that there are two items that best predict the future of human development: intelligence and willpower. Especially in learning and work, willpower has a greater impact than intelligence.

 

1. Where is the energy that drives willpower from: glucose?

   Glucose itself does not enter the brain, but is converted into a neurotransmitter, a chemical used by brain cells to transmit signals. If you have used up the neurotransmitter, you will stop thinking.

   Do not save calories when you want to deal with problems that are more serious than obesity. (The Paradox of losing weight: losing weight requires willpower, and willpower requires calories to maintain ..)

   When eating, choose hypoglycemia. Preventing the roller coasters of blood sugar levels in the body and thus reducing self-control. Optional foods: most vegetables, nuts (like peanuts and casws), fruits (like apples, blueberries, pees), cheese, fish, meat, olive oil or other "good" fats.

   If you are tired, go to bed. The importance of sleep is even higher than that of food. glucose deprivation can damage glucose processing-which is also a paradox for me. It requires willpower to overcome sleep, and before going to bed, it is almost the lowest willpower. Therefore, in order to maximize your willpower, you 'd better use your willpower to set aside adequate sleep time. Your performance will be better the next day → it will be easier to fall asleep the next night. (Virtuous circle)

    

    

    

2. Task List

   Strategy: strike a balance between long-term and short-term, precise and fuzzy targets. For example, "sort by priorities first, and then move everything after 3.

   Zeigamik effect: if the task is not completed and the target is not fulfilled, you will be reminded to complete the task and achieve the goal. The unconscious brain will always urge the interesting brain to make a plan. Once the specific plan comes out, the voice will naturally disappear. -- Theoretical Basis of the GTD (Getting Things Done) Method

    

3. Making decisions will consume willpower, and difficult decisions will consume a lot of willpower.

   Lab: Compared with lunch, the judge is more likely to reject the parole request from prisoners who appear in court at three o'clock P.M.

   The compromise is that the class is particularly advanced. Especially difficult decisions-so the compromise capability is the first decline after the willpower consumes, especially when we shop. -- Why is chocolate at the cashier? Shopping consumes willpower and the brain is eager to supplement glucose. At this time, it is easier to purchase.

   Male compatriots: male who have just seen beautiful women are more likely to choose instant rewards than higher returns in the future.

    

4. Self-monitoring

   Self-consciousness evolved because it helps self-regulation.

    

5. Hyperbolic discounting and bright lines)

   Hyperbolic discount: When temptation is still far away, we can ignore temptation. However, when temptation is present, we will be dizzy and forget the long-term goal.

   Explicit rules: clear, simple rules. When crossing the bright line, you will surely notice that you have crossed the bright line.

    

    

    

    

6. Cold and Hot empathy gap)

   In a rational and calm "low temperature" state, you cannot understand the performance of a "high temperature" state that is full of passion and desire.

   "When you are not hungry, you are really easy to agree to diet. When sex is not awakened, you are easy to quit. "

    

7. Preset bottom line

   Some mental skills allow you to retain your willpower for situations that are not usable.

   One of them is "Default bottom line": You understand that you will encounter powerful temptations, your willpower will weaken, And you will deviate from the right path. So you can turn the possibility of deviation from the right path into zero, or turn the deviation from the right path into a super shame or a great sin.

   For example, if I know that I am addicted to playing games, I will not touch it at all.

   For example, make a public commitment on social networks and impose punitive constraints.

    

8. Habits-automatic transmission of the brain

   External order is associated with internal self-discipline.

   People with high self-control ability do not want to restrain impulse, but generate fewer impulsive times.

   Use self-control to break bad habits and form good habits. Once habits are formed, some aspects of life will automatically develop in a positive direction.

   Strategy to increase willpower: focus on changing a habitual behavior. Training self-control in one aspect of life seems to improve self-control in all aspects of life.

   For example, if you are used to the right hand, you can use the left hand.

    

9. Social support

   Fat people are more likely to quit smoking in a group of non-smoking people.

   It is more likely to stick to the determination of others (especially those who love it.

    

10. Weight Loss

    If you really want to control your weight, you need self-control to follow these three rules:

• Never diet
• Never swear to quit chocolate or any other food.
• Never assign excessive weight to weak willpower, whether you judge yourself or others.

Haha, diet's 22nd Military rules:

• In order not to eat, the eater needs willpower.
• In order to have willpower, The eater needs to eat.

So don't waste your willpower on a strict diet, take enough glucose to save your willpower, and use self-control on a more promising long-term strategy.

 

Ii. Top 10 inspirations:

Revelation 1: Understand your limits

Do you still remember the two basic theorems of willpower? This is to understand your willpower quota

,

Revelation 2: Pay attention to your symptoms

It is easier to get bored, and the feeling for everything is more intense than usual. It is more difficult to make the following decisions:

At this time, the best thing to eat is sugar, protein, etc.

 

Revelation 3. Select your battle

Never overestimate your willpower and try not to start two or more projects that consume a huge amount of willpower at the same time.

Parkinson's Law: how long it takes to work. (The essence of human delay ..) Therefore, only the necessary time is required for the time budget. Add a dead line to yourself.

 

Inspiration 4. List tasks-at least "not list"

The application of the CAI's effect-listing "do not make a list": list all the things you don't have to worry about once you write them down.

You must at least plan the specific next step: What to do, who to contact, and how to contact. (Meet? Phone number? Email ?)

 

Revelation 5: Be careful about Plan errors

Planning fallacy: People always underestimate the time, money, and energy they spend on achieving a goal. (Too optimistic)

There is a way to avoid planning mistakes, that is, to force yourself to think about the completion of your past plans.

 

Revelation 6: Do not forget small things

A simple old-fashioned way to increase willpower: A little bit of willpower to keep clean and tidy. Including clean tables and computer desktops. A sense of order is crucial to the increase of willpower.

 

Revelation 7: The Power of Positive Delay

God, there are still positive delays = Yes, the strategy of delaying pleasure: delay the bad things in the future, maybe not at last.

Experiments show that people who tell themselves not to touch chocolate later can better resist the temptation of chocolate.

 

Revelation 8: no choice

Set aside time to do only one thing: either do one thing or do nothing

There is no choice but an explicit line rule. "If I can't do it, I will do nothing." This is a concrete proof that can reduce the willpower requirement. "If... So... "Plan. This kind of rule means that when you are on time, it becomes more regular until it automatically occurs, and you get a long-term way to save your willpower: habit.

 

Revelation 9: Tracking

High-frequency monitoring helps plan implementation

Monitoring can provide immediate incentives and help you improve your long-term plans. You can consider using some software and applications.

 

Revelation 10: frequent rewards

Associate self-discipline and rewards with conditioned reflection to increase the waiting time for action

The Inspiration of electronic games.

 

Watercress link: http://book.douban.com/subject/10773358/

2014.02.17

Overcome procrastination-willpower-psychology of focus, self-control and efficiency