What are habits? How to lose weight? How to get up early? How to develop good habits?

Get up in the morning and see @ on Weibo @Tang heyun-a book every dayI have written a very good article, which is basically the same as my point of view. I would like to share it with you.

Author:Tang heyun-a book every dayWeibo address: http://weibo.com/1399544255/profile? Topnav = 1 & WVR = 4

Source: http://blog.sina.com.cn/s/blog_536b59bf0100wyzs.html

 

In the second half of, I began to cultivate habits, read many articles, and cultivate several good habits, such as reading two hours a day and morning logs. Last year, both early morning training and morning run failed. This year, we can finally stick to it. If you are free today, write your own tips.

What is a habit?

First, we need to understand what habits are. This is very simple. It is nothing more than eating, sleeping, washing, and brushing. But why are we so difficult to develop good habits?

I want to learn about life science first. Scientists Benjamin libet published a research project in 1985 that shocked the world. This study shows that the appearance of the brain preparation potential (preparatory brain activity) is several hundred milliseconds earlier than the conscious selective motion. In layman's terms, our subconscious has been active and made a decision 10 seconds before we knew it explicitly. For more information, see http://article.yeeyan.org/view/19154/6831. Our thoughts and desires are impulsive, not produced by free will, but determined 10 s ago. The subconscious has long determined everything, and the explicit consciousness seems to be just a notification. This discovery is frustrating,The free will and reason that we are proud of are nothing more than a zombie.In this way, it seems that we cannot change any bad habits, because it is not determined by my conscious willpower. Don't worry, that was the discovery more than 20 years ago. The subsequent scientific discovery finally gave us a sigh of relief.

Then the French Institute of Cognitive Sciences's neurobiologist Angela sisigood's experiment further demonstrated that although we are aware that we cannot determine the occurrence of impulse, for example: simply put the middle finger. However, when the subconscious sends commands to the motor hub and the conscious neural area separately, the explicit consciousness can receive messages 200 milliseconds in advance (that is, after the subconscious determines 500 milliseconds, we finally know that we are going to point the finger .) Although this time is short, the apparent consciousness at this time interval can exercise its own veto power. For more information, see http://blog.sina.com.cn/s/blog_536b59bf0100wxo1.html. that is to say,Free will, although unable to control the action, can cast a vote, and finally stop this action-- This zombie is not useless. When necessary, it absolutely has the strength to say "no" to what makes him unsatisfied "!

Now we understand that once necessary, our explicit consciousness can quickly stop improper behaviors. This is the meaning of the existence of free will of mankind! ActuallyWe cannot decide what to do freely, but what to do freely.. In this life, we can perceive that we usually don't know why, and suddenly we want to eat chocolate. At this time, your free will begins to exercise its only power, is not used or makes a difference: issue a command to stop. If you have not issued a command to stop it, you will have a cup and you will know exactly where your tough figure came from.

However, this is still disappointing. Our free will is so powerless that we can't do anything. Fortunately, our free will does not disappoint us too much. It also has other advanced features. In addition to having the veto power, it also has powerful thinking and analysis capabilities. This ability enables us to discover patterns and recognize patterns. It is the foundation of our current brilliant science and culture. (Otherwise, I cannot write this article ~) We have the ability to understand and think. Without this ability, we are no different from a sleeping creature.Obviously, we have to ask: what determines what we want to do "?

We know that when we are hungry, there will be an impulse to eat. When we are thirsty, there will be an impulse to drink water. When we see beautiful women, there will be ...... (Self-supplemented) impulse. Why are we so impulsive? Simply put, when our stomach nerves discover that your stomach is empty, they send a neural impulse to inform your brain, subconsciously receive information, and make decisions to eat. Obviously, explicit consciousness is a mechanism at the subconscious level. It does not seem to have to deal with such trivial information. It can be said that it is a kind of decentralization. Thirst is the same as other aspects,In this case, our impulse is caused by environmental stimulation.Of course, this environment includes not only the external environment, but also the internal emotional and psychological environment. So here we will talk about our key. Although our explicit consciousness cannot decide what to do, we can leave it around. We can influence our internal and external environments to act on our subconscious to achieve our goals.Simply put, we can form new habits by changing the internal and external environments.

Why does willpower always fail to quit smoking and lose weight?

Through the above discussion, we can know our free will, probably as a hacker. We can use this hacker to monitor our bad behaviors and not let them out. But we usually rely too much on this hacker, and some practices are even more violent to this hacker. Generally, a person's energy is a fixed value. Suppose we have a good rest every day and get 10 energy values. First, we need to learn and work, talk nonsense, and finally talk about love. Then the remaining energy is quite limited, probably only one to two. If we rely too much on our willpower, we will be exhausted. Negative behaviors will be reckless, and we will fail to lose weight and quit smoking.

There is a metaphor: the subconscious is like an elephant, and the consciousness is like riding an elephant. Elephants constantly decide the direction based on the environment, and humans constantly reject the wrong direction. However, when there is only one road like a left turn, the Elephant rider will turn to the right. It is very likely that you will not be able to beat the elephant unless you have a steel will. For ordinary people, what we need to do is to first open up a road to the right.

Define habits

Let's start to redefine habits:

The common definition is: A long-formed lifestyle.

New definition:In a specific environment, people will make repeated behaviors.

(End)

2. How can we eliminate bad habits?

1. Eliminate only one bad habit at a time.

As we have mentioned above, our energy is limited, so we only get used to it at a time to ensure that our energy is not overdraft. Of course, exercise more, pay attention to diet and rest can increase our energy, it is also beneficial to form a good habit.

2. Pay attention to the external environment

1. Pay attention to the time and location of bad habits

2. Pay attention to the environment when bad habits occur

3. Pay attention to who you are with when bad habits occur

What you need to do is try to stay away from these environmental elements.

3. Pay attention to the internal environment

The internal environment includes several aspects:

First, you know what you really want?

Bad habits are formed to meet our internal needs. When you have this impulse, it must be something that is not met. If you have not met this need, this impulse will not disappear.

For example, when you are depressed, you may want to eat. You need to know that you are not really hungry. You may just want to change your health. Because eating can make us feel happy and satisfied by the secretion of related hormones. What you need to do is to find another way to change the body state, such as taking a deep breath, listening to music, and performing exercises for a short time.

Find what you really want and meet it in a new way.

Second, understanding is a protracted war

You cannot leave the original environment at once, and your spirit is always relaxed. Human repetitive behaviors form a strong action pattern in the brain. The more people repeat, the more powerful the pattern is. Although we can change this mode, it will take a long time.

Change mental model,

Bad Mental Model: High expectations, quick success, eager to prove how strong your willpower is. It is easy to go into negative reinforcement. Once you fail to do so several times, you will be disappointed with your willpower. Then, you will spend a lot of effort to condemn your willpower and be more disappointed, they do not know where they are using the error. Willpower is closely related to your energy, but your condemnation does not have any effect.It is critical that you stop being rude to willpower.

Good mental model:Knowing your willpower can be effective only when you are energetic. You can understand how to control the environment to reduce your inner impulse and ensure that you are energetic. I am excited for my progress, which can form a positive psychological enhancement. Can further encourage willpower to invest energyTo improve your methods to meet your needs, and to explore the favorable environment for good habits.After repeated new habits, the new habits reach a certain intensity, and the old habits gradually weaken.

4. form new good habits

Bad habits must be filled with good habits. Bad habits can meet the needs without new methods. The problem will never be solved.

We can change our desks and desktop computers. However, some environmental factors cannot be changed. We only need to change ourselves to form a new connection to the environment. Next we will discuss how to develop new habits.

(End)

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