Mental Contrasting. Mental contrasting: a way to boost our commitment to goals we care about. This blog post is downloadable both as a Word doc and as a PDF file.
What is ‘mental contrasting'? Mental contrasting (MC) is a way of boosting our energy and commitment for goals that are important to us. It helps us turn our hopes and dreams into realities. Interestingly, and usefully, MC also helps us let go of dreams that are wasting our time. Mental contrasting is based on Professor Gabriele Oettingen's work (Oettingen 1999; Oettingen, Pak et al. 2001 - more details, including a free full text link, to all research articles mentioned are given at the end of this blog post). What does ‘mental contrasting' involve? How does one do 'mental contrasting'?
Combining 'mental contrasting' with 'implementation intentions': Mental contrasting, on its own, has been shown to be helpful in boosting goal commitment (Oettingen 1999; Oettingen, Pak et al. 2001). Adriaanse, M. WOOP - a scientific strategy to find and fulfill wishes. The Motivational One-Two Punch for Overcoming Bad Habits. How To Motivate Yourself: 3 Steps Backed By Science. You make goals… but then you procrastinate.
You write a to-do list… but then you don’t follow through. And this happens again and again and again. Seriously, what’s the problem? Why are we so good at thinking of what to do but so terrible at actually doing those things? The problem is you’re skipping an essential step. The Mistake Every Productivity System Makes Productivity systems rarely take emotions into account.
We can’t ignore our emotions. And we can’t fight our feelings. Via The Antidote: Happiness for People Who Can’t Stand Positive Thinking: 5 Practical Strategies for Building Self-Discipline. Source: PicJumbo.
Back in January, I wrote an article about the importance of self-discipline, specifically, what self-discipline is and why you need it in the long-term. How To Be Motivated: 4 New Insights From Research. Sometimes there is not enough coffee in universe to get you going.
How to be motivated is something we all struggle with at some time or another. Or, um, daily. Motivation is such a mystery. 10 Ways to Do What You Don’t Want to Do. By Leo Babauta Life would be grand if we only did what our fleeting hearts wanted to do, each moment of the day.
Unfortunately, the laundry, taxes and difficult conversations would never get done. The best books would never be written. All the achievements of humankind would be imagined, not realized. 7 Discipline-Mastering Practices. By Leo Babauta A craftsman masters his trade by repeated practice, with care and continual learning, with devotion to the purpose.
It takes the same kinds of things to master the craft of discipline: Repeated practiceSingle-minded devotion to the purposeContinual learningCare. Thirteen Tricks to Motivate Yourself - lifehack.org. Who needs Tony Robbins when you can motivate yourself?
Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. But unless calling in sick and waking up at noon have no consequences for you, it’s often a must. For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, this article isn’t for you. But for the rest of us humans, it’s good to have a library of motivational boosters to move us along.How to Avoid Motivation. The Psychology of Self-Motivation. How to Make Yourself Do It When You Just Don't Want To. Motivation and Self-Regulation. Developing self discipline. Time management series Self-discipline Self-discipline can be considered a type of selective training, creating new habits ofthought, action, and speech toward improving yourself and reaching goals.
Self-discipline can also be task oriented and selective.View self-discipline as positive effort, rather than one of denial. Schedule a small task for a given time of the day; Practice deliberate delaying. Schedule a particular task in the morning and once in the evening. The task should not take more than 15 minutes.
Harness the power of routine. Instead of devoting a lot of hours one day, and none the other and then a few on an another day and so on, allocate a specific time period each day of the week for that task. How to Build Self-Discipline. Discipline is freedom.
You may disagree with this statement, and if you do you are certainly not alone. For many people discipline is a dirty word that is equated with the absence of freedom. In fact the opposite is true. As Stephen R. Covey once wrote, “the undisciplined are slaves to moods, appetites and passions”. Willpower and Self Discipline - Exercises and Guidance. By Remez Sasson Do you sometimes, feel that you lack the inner strength to take action, act assertively or be persistent?
Are there any habits you want to change, but you lack the necessary willpower and self discipline? Developing willpower and self-discipline can make a great difference in your life, bringing to the fore, inner strength, which is vital for success and for personal growth.
Practicing Self-Discipline - Part 1. If you want to get anything done, there are two basic ways to get yourself to do it. The first, more popular and devastatingly wrong option is to try to motivate yourself. The second, somewhat unpopular and entirely correct choice is to cultivate discipline. This is one of these situations where adopting a different perspective immediately results in superior outcomes. Few uses of the term “paradigm shift” are actually legitimate, but this one is. It’s a lightbulb moment. What’s the difference? Motivation, broadly speaking, operates on the erroneous assumption that a particular mental or emotional state is necessary to complete a task. That’s completely the wrong way around. Discipline, by contrast, separates outwards functioning from moods and feelings and thereby ironically circumvents the problem by consistently improving them.
Practicing Self-Discipline - Part 2. Following up on the first part which was mainly theoretical, let’s have a look now at a handful of tips to help you build good habits in practice: Baby steps Your brain resists abrupt changes. Getting Started with the Discipline Habit. How I Changed My Life, In Four Lines. ‘What saves a man is to take a step.
Then another step.’ ~C. S. Lewis By Leo Babauta Changing your life can seem an incredibly tough and complicated thing, especially if you’ve failed a great number of times (like I did), found it too hard, and resigned yourself to not changing. But I found a way to change. And I’m not any better than anyone else, not more disciplined, not more motivated. I’ve written about them many times, but realized they’re spread out all over the site. Here is how I changed my life, in a nutshell. tl;dr The four lines you’re looking for are at the bottom.
How I Started Running In 2005 I was sedentary, and couldn’t for the life of me figure out how to make exercise a regular habit. How did I do it? I got healthier, fitter, slimmer, happier. How I Started Eating Healthier. 7 Discipline-Mastering Practices. Making Yourself Work. By Leo Babauta One of the biggest problems you need to solve if you work for yourself is how to make yourself do work. The best entrepreneurs have figured it out and just pound out the work they need to do. But many others put off their dream careers, or stay in jobs they like, because they’re afraid to figure this out. Being in a job, or staying in college, means that you have someone else imposing work and deadlines on you, and you’ll get fired (or dropped from school) if you don’t do the work. 100 Ways To Motivate Yourself - (Life Changer!) 18 Ways to Peacefully Motivate Yourself.
12 Ways To Still Be Productive When You Don't Feel Like Working. 10 Techniques to Increase Motivation and Willpower. For many of us, the New Year represents a time to reflect upon and resolve to follow through with healthy changes we want (and need) to make. In the beginning, keeping up with a new exercise or eating plan, for example, generally comes pretty easily. Motivation and willpower are high -- quite evident by the packed gyms we see every January. Thirteen Tricks to Motivate Yourself - lifehack.org. How to Increase Your Self-Motivation. Everyone has the ability to become self motivated. No Motivation? 7 Ways To Overcome A Lack Of Motivation. A guest post by Kayla Matthews It seems like the only habits that stick are the ones we wish we could break: smoking, checking phones every 27 seconds, or using the words “awesome” or “literally” in every sentence.
How To Motivate Yourself: 3 Steps Backed By Science. Self-Motivation - for Self-Discipline. How To Be Self-Motivated. Develop Discipline by Seeing the Good in Any Task. So much to do, so little desire to do it. How To Do What You Don't Want To Do. We all have to do things in life we don’t want to do. For me, it’s laundry, cooking and exercising. For others, it’s something else. How to Make Yourself Work When You Just Don’t Want To. Screw motivation, what you need is discipline. Why You Should Stop Reading Things About Change And Start To Change. 10 Simple Strategies for Sticking to Your Goals.
Photo: Pond5. Ask Yourself These Three Questions to Reinvigorate Your Motivation. Motivation and the Power of Not Giving Up. 4 Ways to Keep Going When You're about to Give Up. How to Stay Focused When You Get Bored Working Toward Your Goals. We all have goals and dreams, but it can be difficult to stick with them. Each week, I hear from people who say things like, “I start with good intentions, but I can’t seem to maintain my consistency for a long period of time.” Or, they will say, “I struggle with mental endurance.
A Simple Trick for Sticking to Your Resolutions - For Good. Why Self-Discipline Is Overrated.