1:, anti-procrastination list
A teacher wanted to apply for teaching positions in another school, but he delayed for two months because he thought it was too difficult. Finally, he invented a list of anti-procrastination, breaking the task into small steps, and then analyzing the expected difficulty and rewards for each step, for example, using 0-100% to express, 0% means very simple, and 100% means very difficult and unavailable.
After this teacher did this, he found that the letter he wrote was soon finished, which was not as difficult as he expected. Finally, he successfully finished writing the letter. He used the anti-procrastination list to other aspects of his work and life. In the end, his self-confidence increased and his depression symptoms disappeared.
I have been watching Chinese medicine videos recently, but that video is very long, and a video is as long as 2 hours. If I were asked to watch 2 hours of videos at once, I would rather not watch them.
Later, I invented a trick to divide all the videos into 15 minutes and 15 minutes, only watching them at a time, which is easy to stick to. Now I have watched the videos of the acupuncture part of traditional Chinese medicine intermittently. It can be seen that segmentation tasks are an important anti-procrastination method.
2, Happy Prediction List
The author has a patient who thinks that she is prone to doing nothing when she is alone at home. So every weekend she feels depressed and unable to lift her energy.
The author suggested that she make a happy prediction list, but the activities in it should include activities to go out with others and activities to be alone, and it is best to have half of them. Then first predict the happiness level of each activity, 0-100%.
In the end, this female patient concluded that sometimes she was happier when she was alone than being with others, so the happiness prediction list successfully saved her.
My current situation is that I stay at home to read on weekends. Because I am used to being alone, I do everything alone. I am at home now and at most I have a little interaction with my parents.
If I want to make a happy prediction list, the possible results are all the activities I do at home alone. Maybe I can find one of my favorite activities.
3, but the defence method
If you really want to do something, but you are always delayed by the "but" in your heart, it is recommended that you use the defence method. Teach you to better avoid the harm caused by "but".
For example, if you want to quit smoking, you must have many excuses in your heart. For example, "I don't have any kind of self-discipline", "It will be painful to quit smoking, and I can't forget nicotine", "I will be nervous after quitting smoking." These excuses will only increase and try to argue your excuses and give you the motivation to implement a smoking cessation action.
Sometimes my room has not been cleaned for a month, and sometimes I have the idea of cleaning the room, but there are always excuses in my heart that I will not let me clean it. My psychological activities are like this: "I really want to clean the room, but the room is not that dirty. Let's drag it down and clean it when I'm in the mood."
I tried to use but the defence method:
"But the room is not that dirty"
Defence: "It's been a month since there's a lot of dust, and the clothes are not neatly placed."
"Come and clean again if you are in the mood"
Defend: "You will get better when you clean, don't wait until you are in a good mood before cleaning."
4, learn to recognize yourself
Do you often tell yourself that what you do does not count and what you do is meaningless. If you think this often, your mood will not be better, because you don’t agree with what you do. So to change this concept, I often praise myself, for example: "It's great, I completed another task."
Also, if others praise you, don’t just treat it as a wind in your ears, accept the praise of others, and agree with his statement in your heart. If you don’t agree with other people’s praise, you won’t get a positive experience.
For example: What I do now, what I recognize are:
First, "I feel it is very meaningful to get up early every day to read notes." In recent months, I have not only increased my knowledge, but also gained happiness.
Second, "State to watch traditional Chinese medicine videos". In the past two months, I have watched 20 episodes of 2 hours of traditional Chinese medicine videos. Although I sometimes don’t bother to watch them, I still have many results in the end, so I have to like myself.
You should always recognize yourself and don’t always think that what you do is meaningless. You must find meaning from everything so that your mood will be better.
5, follow up
A simple self-motivation method is: "Find a way to break down huge tasks into small tasks." For example, if you are attending a meeting, but you can't concentrate and you are resenting yourself. At this time, you can listen in a way that you can concentrate for 3 minutes and then take a minute to rest, so that you may hear more information.
There is a politician's wife who feels oppressed between housework and taking care of her children. She is depressed and feels depressed all day long. Many doctors asked for help but failed, and eventually he found the author's colleague. The doctor suggested that she shorten the time for housework, such as doing only one hour a day and then taking a graduate course. In the end, she had a new goal, and depression disappeared.
I now take notes by reading and taking notes in pieces. For example, my goal in the morning is to record 500-word notes and read about 10 pages of books to record the concepts in two books, which usually takes about 20 minutes. Then my total task for one day is the 5 concepts in the book, which means that it takes more than an hour to read in a day. Like breaking the task into a small part that can be completed is a wonderful solution to procrastination and nothing to do. If you are frightened by the amount of tasks in your hands, try to break down the tasks.
6: Disarmament Law
If someone forces you to do something or pushes you to do something, you will most likely refuse to do it. No one likes it and will be forced to do things, and feel that your self-esteem is insulted.
Example in the book: Mary has been depressed for several months. She stayed at home and watched TV almost every day. Her mother always forced her to go out to play. She didn't want to surrender to her mother, so she stayed tough and didn't go out.
The solution to this method requires the "disarming method". Mary also admitted that going out for a walk would be better for her depression symptoms, and she did not want to surrender to her mother and gave up.
Mary should solve her problem in this way. She should agree with her mother's statement, but because she figured it out and not forced by her mother.
People always have a rebellious mentality, especially when they are teenagers, they are most rebellious. You can't listen to what parents say to you, and you even want to go against them. Your parents ask you to study hard and find a good job in the future, but you just want to play games and enjoy the present.
Once an uncle asked me to contact my brother and my sister on WeChat. I felt that he was trying to force me, so I didn't listen to him or contact my brother and sister. Because I don’t know what the purpose of contacting for no reason is to talk about homework?
7, test your "can't"
If you have been subconsciously suggesting that you are not capable, "can't cook" or "can't go to work", then you will really trust your subconscious and really feel that you can't do anything. I don't have the ability.How to solve this problem by
? That is to try it. If you say "you can't read and understand", then go to this book and read it. If you read it, explain it to others. Afterwards, you will find that what you think is not actually wrong, and you will still do it when you actually do it.
My cooking ability is still very poor now, I can only cook instant noodles, fried eggs, and stir-fry vegetables. I don't know how to make soup. I subconsciously think that I can’t cook, or that I don’t cook well. But if I were given a chance to try, I think I could still learn to cook, because there is nothing difficult in the world, I am afraid of those who are determined.
