Читать книгу Replacing harmful habits with ability development. Without willpower, without suffering and without visiting a specialist: only psychotechnologies - - Страница 5

Yes. Approximately. People are different and there are no strict limits. It depends on the individual. Some complete the task faster; others take a little longer. At first, due to inexperience, it may take 20—30 minutes, but as you become familiar with the process, you’ll do it automatically.

Some people will reduce the time significantly by automating the process, while others will increase it because they savor and enjoy it. Some will choose to do it both morning and evening. However, most people are too busy and will find time for only one session. It can be especially challenging to get used to it at the beginning. Try to stick with it for at least a month. You’ll get used to it.

It is better to add the app to the screen of your smartphone or tablet. It will remind you every day for six months at the time you specify.

Do whatever is most convenient for you. This kind of psychotechnology is just a starting point that has to be customized for each person and their needs. It’s very hard to harm yourself with these techniques. This guide uses simple methods of working with the subconscious that don’t require intense concentration or strong willpower.

These are techniques for ordinary people with ordinary weaknesses. For those who couldn’t do it otherwise. Do you break diets? Drive yourself into hysterics and pick fights with loved ones to justify a cigarette? Can’t keep foul language from slipping out? Constantly chew your hair? Bite your nails? Pick your nose? Cut yourself to replace mental pain with physical pain and get hooked on it? Can’t force yourself to start doing something? Have you long wanted to master solfeggio? Learn electronics? Start a business? Then replace smoking with talent in business or creativity. After a while, you’ll notice that you’ve become interested in learning what you never got around to before, and the bad habit will quietly leave without torment.

Does it sound too good to be true? That can’t happen, right? Just try the methods below and you won’t even notice the change happening.

No, your destructive habits won’t vanish immediately after completing a six-month program. After six months, an antivirus program for your brain will be created. It will launch and begin to transform you over several years.

For example, smoking usually goes away before alcoholism. You’ll start smoking and drinking less and less until you realize you can do without them. The difference is that when you quit, there won’t be willpower-based suffering.

Deadlines:

Psychological habits without chemical dependence, such as gambling addiction, go away faster than smoking and alcoholism. It takes from a year to five years to quit smoking tobacco and nicotine-containing substances, depending on other aspects of a person’s psychology. Alcohol addiction can take up to ten years to disappear, and for some people it may never go away. Everyone is different.

This method hasn’t been used on drug addicts, so there are no results. I can only assume recovery would take even longer than with alcoholism. Still, over time, your program will begin to work.

The program works much faster in youth than in adulthood. The younger the person, the easier it is for the internal antivirus to do its job.

And most importantly:

You decide whether to trust this method at your own risk. Have you tried to lose weight but misread the instructions, made mistakes, and ended up gaining more? Yes, it happens. Especially with people who set the goal of avoiding sweets, flour, and fried foods instead of setting the goal of losing weight – deciding for their bodies how to achieve it.

This is the most common mistake. Define the end goal, not the intermediate steps.

Maybe you want to lose weight, not overcome a craving for cakes. Maybe you want to marry and have a family, not lose weight. Maybe cakes and your figure have nothing to do with it. Maybe the problem lies elsewhere.

If you set false goals, nothing will work out.

You can have a happy family and still eat cakes. Don’t believe the standards imposed on you by glossy ads. The authors of this deception just want your money. Stop blaming your problems on thigh fat or cakes.

What about physical education, exercise, and sports?

First, stop calling a morning jog “sports” if you’re not a professional and don’t compete.

Second, you need to learn how to exercise properly. If you haven’t moved for years, have a sedentary job, and rarely go for walks, it’s pointless to promise yourself you’ll start running around your neighborhood after your vacation or sign up for fitness classes in the New Year. You’ll either never start or won’t keep it up.

If you struggle with physical activity, remember: you don’t actually need it – or you wouldn’t have motivation issues. If you truly needed it for yourself, motivation wouldn’t be a problem. If you can’t force yourself to exercise or go to the gym, it’s because you think others consider you overweight and that makes life harder. People often blame their failures on weight, but the real problem is elsewhere. Many people actually prefer a chubby partner to a slim one; it’s not about body shape.

Your subconscious isn’t as foolish as your consciousness, which is plagued by TV-induced insecurities. So it doesn’t want to suffer through nonsense that won’t help you. If you’re overweight or have other physical flaws, you may not be able to charm the person you like. But why assume you could do it without those flaws? Why blame your appearance? Perhaps you’re afraid to admit the problem isn’t your looks.

Your subconscious will never approve what you don’t truly need. It sees the truth like a child sees adult self-deception and hypocrisy – things adults have grown used to.

You are unlikely to continue needless self-torture. This is a protective mechanism formed in us since primitive times. I call it the right kind of laziness. There are two types of laziness you need to know: laziness of the body (the right kind) and laziness of the brain (the wrong kind).

Laziness of the body makes the brain work.

It drives civilization’s progress. This laziness made humans pick up a stick, tame fire, and invent the wheel. It also helps us conserve resources instead of wasting them on useless projects. It’s your safety net. When you don’t truly need something, you can force yourself to start, but your smart, productive laziness will eventually prevail.

Laziness of the brain makes people work themselves to the bone at two or three low-paying jobs.

Just to make ends meet. Brain laziness doesn’t seek a way out of the rat race; it just keeps your feet busy. It’s brain laziness that makes you chase fashion trends on TV and try to look like the models on glossy covers. It’s brain laziness that makes you try to start running in the mornings.

Fortunately, millions of years of evolution and the common sense of your subconscious will overcome this silly impulse. In a week or two, you’ll decide to sleep a little longer “this time.” And the next. Only those who truly need the gym keep going.

The same problem applies to buying a home exercise machine.

People can’t start exercising consistently. Usually, buying a machine follows this pattern: the buyer decides to start a new life on Monday (in spring, at Christmas, in the New Year, after the birth of a child, after moving) and goes to a store or website to choose the coolest machine. On the very first evening, she works herself to exhaustion on it, and for the next few days she somehow “doesn’t get around to it.”

How it works:

1. Muscles start aching from lactic acid, which was produced quickly in an untrained body due to a lack of oxygen in the muscles. A new thing arouses interest, and a person uses it uncontrollably. The subconscious “child” quickly gets bored of the machine.

2. The human brain is moody and lazy. It always follows the path of least resistance. The subconscious doesn’t like morning muscle pain. Pain = bad. Motivation deep in the brain abruptly shuts down. The machine’s buyer will constantly invent excuses and “urgent” tasks not to approach the machine today: “Tomorrow for sure.” And so it goes, week after week. If an infant bumps, cuts, or burns themself while exploring, they’ll avoid that thing for a long time.

Eventually, the machine becomes a clothes hanger and a toe-stubber in the dark. After a few years, it gets sold at a yard sale.

If you really need something, make a competent deal with the child in your subconscious. Take the toy away after a minute, and they’ll want it even more.

How to make a deal? For example, how to start exercising?

1. Don’t frighten the subconscious with heavy loads. At first, positive emotions dominate; afterwards, when you’re tired, negative emotions do. Your subconscious child starts by playing, then gets bored. It very quickly gets bored by what’s unpleasant and requires effort. Don’t let exercise have time to become boring. You should subconsciously be upset that your new toy was taken away from you early. If you don’t get your fill, interest remains. If you get bored, you won’t return to exercise. Do you understand the principle? The key is not to get tired. Focus on the positive feelings from muscle work and avoid negative ones. Your body shouldn’t feel tired or sore – otherwise your subconscious will reject your efforts.

2. Don’t waste time on prep. You’re not used to exertion, and now you’re adding the hassle of changing into gear, setting an alarm half an hour earlier, and going outside in any weather. You’ll catch a cold instead of feeling energized. You’ll also waste valuable morning time on changing twice and going outside. It’s better to spend that time sleeping. Sleep is more useful than changing clothes and going out and back again. Your subconscious understands this. It’s more honest than you and never lies. Be like your subconscious.

3. The exercise machine (if you have one) should always be ready. If you need to take it out, unfold it, set it up, and so on, you won’t find the time. In that case, it’s better not to buy it at all.