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It undermines our most ambitious plans and dreams. But it is not always possible to defeat her with a simple effort of will. You need to be smarter. We debunk myths and offer tricks that will help overcome laziness.
MYTH #1: We must always be motivated to do something.
It seems obvious: the more we want to achieve something, the less likely we are to be lazy. But in reality, desire is not always tantamount to a willingness to act.
As procrastination expert Tim Pishil says, “We need to get rid of the delusion that our level of motivation must necessarily correspond to the task that needs to be solved at the moment.”
Sometimes we don’t want to do something at all, but we do it anyway. Conversely, we may dream about the realization of our plan, but not dare to proceed with its implementation.
Try it:
It is important that you realize that your action or inaction has a direct impact on what you end up with. Create a bridge in your head between the action and the result.
Use «if-then» constructions. For example, “If I don’t write two pages of my dissertation today, I won’t be able to finish it by the deadline.” Or: “If I do this exercise now, then in the future I can be proud of myself.”
MYTH #2: The best way to get things done is to tell yourself, “Just do it.”
“You don’t have to try. Just do it». This position, supported by sneaker manufacturers, may seem effective. But this applies to goals that can be achieved with the help of a one-time effort of will.
But after all, most long-term goals suggest that we need to go through a long and difficult path, consisting of many steps. The requirement to «do it» turns it into one long jump that must be done in one breath. Setting it too hard will make you fall out of the race sooner.
Try it:
Instead of building up strength before the sprint, focus on the first step. When we take the first step forward, the second is easier. The body is designed in such a way that it gradually adapts to stress.
Instead of the slogan «Just do it,» learn another — «Just start.» You will feel that in front of you is no longer a sheer cliff, which is almost impossible to climb, but a steep, but passable road to the top.
MYTH #3: If you want a result, imagine it.
Imagine in your head a picture of future success in detail. Many books on motivation teach that the image should be a beacon that does not let you go astray.
But studies show that those who often practice visualization, motivation drops. An imaginary sense of triumph tricks the brain into believing that the goal has been achieved and that it is time to relax.
Try it:
Psychologist Gabrielle Oettingen developed a technique she called «mental contrasting.» It is necessary to imagine the future as positive, but at the same time to be realistic about the actions necessary to achieve it and about possible obstacles.
Setting Goals with Mental Contrasting: Take a notebook (sheet of paper) and write down your desire (problem).
- Think about the happy ending of the situation associated with this desire (problem). Write down one positive aspect of such a happy ending.
- Consider the obstacles standing between you and your dream.
- Write down another positive aspect.
- And one more obstacle.
- And again a positive aspect.
- And again an obstacle.
By weighing the possible benefits against the obstacles, you can better understand the likelihood of success and your willingness to strive for it.
About the author: Reenie Jane is a life coach, psychologist, and author of GoZen, an adaptation program for children with a tendency to anxiety.