Hlola ukuhlangabezana ngokushesha. It is ruining your brain.

Uma unemibuzo yami, uye uyakwazi ukuthi ungenza ubomi wakho jikelele ngosuku eyodwa. Usuku lokuzalwa. "Ukulungiselela ngoMsombuluko." Izinyathelo ezimbalwa lapho zonke izikhwama futhi uye ekugcineni uye kwenziwa umntu oyaziyazi ukuthi ungenza ukuba. Ngithole lokhu amayunithi amayunithi. Ngithole emkhakheni yeshishini ngoJanuwari 2th, ikhadi lomsebenzisi ekhanda, ngokuvumelana kokubili ukuthi ngonyaka elandelayo. Ngithole embhedeni yami ngoMsombuluko emzimbeni nge-notebook omtsha, ekukhanyisa ibhizinisi lapho ngithole ekupheleni. Ngithole zonke iziqinisekiso zokutya kusukela ekhaya emzimbeni yami, ngokuvumelana ukuthi ngoMsombuluko ngihambe njenge-one who doesn't craving sugar. Umhla omncane. Umhlahlandlela omnye. Umhlahlandlela omncane. Ngemuva kwalokho konke kubaluleke. Ngaphandle kwalokho, akuyona. Ngo-February, uye ufike ngokugcwele ukuthi uye. NgoMsombuluko esilandelayo, uye abalandeli. NgoMsombuluko sakho esilandelayo, uye udlala izivakashi ezifanayo ezedlule. Akukho ngoba unemibuzo, noma umthamo, noma motivation - kodwa lokhu kuyoba wena. Ngenxa yokuba uyakwazi ukuxhumana ne-One-Day Delusion. Ukholelwa ukuthi ukuhanjiswa kwenziwa ngexesha elifanayo. Uyakwazi ukujabulela ngosuku olulodwa futhi ngokuphathelene ukuthatha ukhetho oluthile. Lezi ukuguqulwa kwe-identity kuyinto isibuyekezo se-flip kunoma inqubo esithathwe. Ngiyazi ukuthi akuyona: Umzimba wakho akufanele ngokufanayo. Ngingathanda indlela yakho ku-identity entsha. Ngingathanda indlela yakho ku-change eside. Ngingathanda indlela yakho ngaphandle kwe-structures ye-neuronal enikeze ukuthi wena. Ukuguqulwa okwenziwe ngokwenene kuhloswe ngokufanelekileyo. Futhi lokhu inqubo ihlanganisa izinsuku ezingu-90 zokusebenza okuqhubekayo ngaphambi kokufinyelelwa kwe-neural pathway. Akukho 89 izinsuku. Akukho “izinsuku ezininzi.” Akukho “ukuba ungacindezela.” 90 izinsuku ezivamile. Kuyinto ephelele. Lezi zihlanganisa ezingenalutho ezingenalutho ezingenalutho ezingenalutho. Lokhu kuyinto ukuthi uzothola ibhokisi, uzothola imibuzo, futhi ngokuvamile usebenzise. Ngenxa yokuba i-protocol ekupheleni kuya kuthatha iintsuku ezingu-90 ukufinyelela, kodwa ukuxhumana kunzima ngempumelelo. Thola ukuqala. I-Why The One-Day Delusion Hlola Uthande Ufuna ukuguqulwa ngaphambi. Iningi izikhathi. Uyakwazi ukucubungula, ukucubungula, ukucubungula, ukucubungula, ukucubungula, ukucubungula. Uyazi: "Ngesikhathi lokhu kuyahlukile. Ngesikhathi lokhu ngaziwa. Ngesikhathi lokhu ngaziwa ngokwenene." Ngeli xesha, ukhangela lapho ngomhla ngoJanuary 1 noma ngomhla lakho lokuzalwa noma ngoMsombuluko, uyakholelwa ngokwenene ukuthi uye ukuguqulwa. Kuyinto ilungiselelo. Ukubuyekezwa ukuthi ukuguqulwa kwenziwa eminyakeni wokubacindezeleka kunokuba eminyakeni wokubacindezeleka. Ukubuyekezwa ukuthi ungenza indlela yakho ku-identity entsha. Ukubuyekezwa ukuthi ukucindezeleka kunzima. Ingabe ufuna ukushumeka: "Ukuhlola ukunciphisa isisindo" kuncike ukuthi wena ndiye umntu owenziwe ukunciphisa isisindo. Ingabe ufuna: "Ukuhlola ukwakhiwa kwebhizinisi" kuncike ukuthi wena ndiye umphathi webhizinisi. Ukuhlola: "Ukuhlola kuhlukanisa" kuncike ukuthi wena ndiye manje eyahlukile. Kodwa akuyona. Uyaziwa umntu efanayo nge-intention entsha. Futhi izidingo akufanele ukuguqulwa kwamakhemikhali. I-Identity ukuguqulwa kwamakhemikhali. Futhi i-Identity akufanele ukuguqulwa ngosuku. Ukuhlola ngokufanayo ngexesha elilandelayo lapho uthathe isixazululo. Qaphela ukuthi kungenzeka emzimbeni yakho futhi emzimbeni ngesikhathi esifanayo sokuhambisana. Ngithanda kulula. I-weight of who you have been lifts a bit. I-possibility of who you could become feels real, tangible, close. Ngithanda isitimela se-energy, clarity, focus. Lezi zihlanganisi zikhuthaza kakhulu, ngakho-ke zihlanganisa, ngakho-ke uzithithathwa ku-transformation ngokuvamile. Kodwa akuyona ukuguqulwa. Kuyinto ukuguqulwa kwesifo se-psychological esithathwe ukususwa kwe-cognitive dissonance. Ukulungiselela ukuguqulwa kubaluleke kakhulu ukuthi kubangela ukuguqulwa kwangempela. Ngiyazi ukuthi okufanayo lapho "ukhetha" ukuguqulwa: Ngaba unemibuzo emibuzo - isixazululo phakathi kwama-imeyile ne-imeyile esidumile. Mhlawumbe kubona wena kwifoto futhi awukwazi ukujabulela umntu ebuthile. Mhlawumbe kuyinto umdlavuza wempilo enikezela ukujabulela indlela unayo ukwelashwa umzimba wakho. Mhlawumbi kubona umntu omunye uhlanganyela ngenkathi uxhumane kwama-patterns elifanayo etholakalayo iminyaka eminingi. Kuyinto dissonance ivela ukucindezeleka psychological. Your brain experiences this tension as physical discomfort. Futhi ukucindezeleka isivumelwano Imibuzo I-brain yakho inikeza isixazululo: ukuthatha isixazululo sokuguqulwa. I-decision igxile njenge-action. It igxile njenge-progress. It igxile i-story enokutholwe ngokuvamile mayelana ne-one you’re becoming. And most importantly, it releases the tension without requiring you to actually do anything different. Kuyinto ifenisha. I-decision inikeza wena zonke iziphakamiso ze-emotional yokuguqulwa ngaphandle kwe-work ye-really changing. You get to feel like you are the kind of person who transforms their lives, while still being exactly who you have always been. Ngenxa yalokho izixazululo ze-New Year zibonele kakhulu ngoJanuwari 1st. Uyakwazi ukufumana i-dopamine hit. I-validation ye-social yokubonisa izidingo zakho. I-identity boost of being someone who's "working on themselves." Ngoku-8 Januwari, i-high iyahlekile. Ngoku-15 Januwari, uye bakhulula imizobo zakho ezidlulileyo. NgokuFebruwari, uye bakhulula ukuchithwa kwe-resolution ngokuphelele. Uyazi le pattern. Uyazi. Ingabe ufuna ukushumeka kokuthunyelwe kwebhizinisi lakho lokusebenza kwebhizinisi lakho. Ngokwenza lokhu, ungakwazi ukushumeka kwebhizinisi ngokufanayo. Ingabe ufuna ukushumeka kokuthunyelwe kwebhizinisi ngeveki angu-4 futhi ungakwazi ukushumeka kokuthunyelwe kwebhizinisi yakho. Ngiyazi ukuthi ungahlala ngenxa yokungasebenzi, noma amandla, noma isikhathi, noma ukweseka. Ngiyazi ukuthi akuyona akuyona. Uthanda ngoba uyakholelwa ukuthi imizuzu lokuphendula iye imizuzu lokuphendula. Uthanda ngoba uyakholelwa ukuthi ukucubungula kwenziwa ngosuku eyodwa. Ngiyazi lwezinto ezinzima: Ngaphansi ungenza isixazululo futhi ushiye, akuyona akuyona kuphela ukuhlangabezana. Uyakwazi ukuqinisa izindlela ze-neural ezivumelanisa identity yakho yamanje. I-brain yakho ufundisa: "I-I'm someone who gets excited about change but doesn't follow through."I-brain yakho ufundisa: "I'm someone who gives up when things get hard."I-brain yakho ufundisa: "I'm someone who can't be trusted to keep commitments to myself." Umhlahlandlela we-one-day is not just ineffective. It is actively harmful. Because every failed attempt doesn’t just leave you where you started. It Umbala we-Identity uye uye uxhumane. Ukuhlobisa i-grooves Ngakho-ke uma imibuzo ayenza ukuguqulwa, yini? Ukuze ufunde lokhu, kufanele ufunde ukuthi umzimba wakho ngokuvamile usebenza lapho uye udinga ukuguqulwa. Futhi ukuthi kungenzeka ukuthi uye uxhumane nathi ngosuku zonke. II - Umzimba wakho akufanele ukuguqulwa, akufanele ukuguqulwa ku-death “Ukuhlola kuphela isebenze. Isikhathi isivumelwano, futhi akuyona isivumelwano. Isivumelwano isivumelwano.” U-Alfred Adler Uma uye wahlala izinga lokususa ama-30 pounds noma "kuvelisa ibhizinisi", ungathanda ukuthi uye kuphela ukuguqulwa kokusebenza. Ngaba akuyona. Uthintela umzila wayo wonke umzila wayo. Futhi umzimba wakho ukwelashwa kwezimpendulo ze-identity ngokufana nezimpendulo ze-survival - nge-mechanism ye-defensive esine. I-brain yakho ibekwe ukuthi ama-neuroscientists abizwa ngokuthi i-self-model - isakhiwo esizayo se-imeyili yakho, into esebenzayo, kanye ne-how you behave. Lesi model ibekwe ngokusebenzisa inqubo ebizwa ngokuthi i-Bayesian inference. I-brain yakho ibekwe zonke izinyathelo ezitholakala, zonke izidingo ezitholakala, zonke iziphumo ezitholakala, futhi ibekwe izibuyekezo zokusebenza okuqhubekayo. "Ngingathanda umntu owenziwe..." akuyona kuphela umqondo. Kuyinto injini yokubonisa kwe-neural encoded kakhulu. Uma ungenza ukutya okuhlobene ngosuku zonke, umzimba wakho akufunda kuphela "ukutya okuhlobene kakuhle." It akufunda "Mna umntu wayo idivayisi kuhlanganisa ukutya okuhlobene ngosuku." Uma uxhumane imicimbi yakho, ubomi wakho akufunda kuphela "ukudluliselwa kwenziwa ikhuseleko." Uxhumane "I am a person who procrastinates." Lezi zibonelelo ungayifuna nje. Lezi zibonelelo zebhizinisi zebhizinisi yakho zihlanganisa like a wolf protects its territory. Ngemuva kokufinyelelwa kwama-imeyili yakho, umzimba wakho usebenza lokho ebizwa ngokuthi i-prediction error. Uyazi ukuthi uzokufinyelela e-am 5 futhi uye e-gym. Kodwa umzila wakho wabhala, "Mna umntu owavela kuze ku-7 amam." Oku kwenza ingxaki. Futhi ingxaki, e-brain world, inikeza ingozi. I-brain has izindlela ezimbili lapho itholakala isizukulwane: Ukuhlaziywa kwemodeli (ukuguqulwa ukuthi - inikeza rewiring ne-neuronal, ukucindezeleka, ingozi) Ukuhlaziywa kwe-action (ukuguqulwa kwelanga ngaphambi kwe-7am - akufanele akukho) Ngingathanda ukuthi umzimba wakho ukhetho 99% isikhathi? Ngenxa yalokho, ungahambisa kakhulu emzimbeni, ungahambisa kakhulu ukuguqulwa, futhi ngethule ngomhla elilandelayo futhi ungathanda i-snooze ngaphandle kokufunda. Ungahambisa ngenxa yokungasebenzi. Ungahambisa ngenxa yokucindezeleka kwama-brain yakho ngokuvumelana ngempumelelo. Uma umntu owaziwa ukufika e-gym, uthola ukutya okwenziwe ngempumelelo, uyazi ukuthi akuyona okungagunyaziwe. Ngingathanda ukuthi baye ngempumelelo kakhulu kunazo? Akukho. Abanikezela imodeli eyahlukile. Ikhoyili yayo yokubuyisa injini izibuyekeza kubo ukuqeqesha. Uma akuyona, zihlanganisa inkinobho yokubuyekeza. I-discomfort ikhiqiza kubo ngokushesha emzimbeni. I-Mechanism efanayo enikezela ku-sofa inikezela ku-gym. I-Mechanism efanayo enikezela ukufinyelela kwamanzi ashisayo inikezela ukufinyelela kwamanzi ashisayo. Ngaba unemibuzo amandla. Uyafuna ukusuka ku-identity eyahlukile. Futhi kuze kube kungakufunda indlela yokushintsha imodeli ngokuvamile - akuyona kuphela ukuxhumana nge-willpower - uzothola ukunciphisa. You don’t rise to the level of your goals. You fall to the level of your identity. Ngenxa yalokho, umdlavuza we-one-day kuyinto emangalisayo kakhulu. Uyakholelwa ukuthi ungahambisa ukuthi ungahlukile kuphela. Kodwa imibuzo akubuyekeza izakhiwo zezimboni. Ukusebenza okuqhubekayo ngokuvamile ngokuvamile izakhiwo zezimboni. Ngaphezu kwalokho, umzimba wakho uxhumane isakhiwo se-self model ngokusebenzisa ukunciphisa isisindo se-prediction. Kodwa kukhona into esizayo esizayo. I-brain yakho akuyona ukuguqulwa ngokuzimela. I-brain yakho akufanele ukuguqulwa kwezimpendulo zakho ngaphambi kokuqala. III - Isifundo se-Harvard esifundisa ukuthi ungenza ukuthi u-self-sabotage Ngo-2008, abacwaningi we-Harvard wabhala abafundi abacwaningi ukuba bafumane isizinda sokubuyiselwa ukubuyekeza ubuningi zabo. Phambi isizinda, abafundi bangathola indlela yokuhlanza: Option A: Ukusebenza ngezifiso ezivula, ukwandisa ukucubungula Option B: Ukusebenza ngezifiso ezivula ukusebenza kwabo I-70% wahlala ukuphazamiseka ngokuvamile. Wabelane wahlala isebenze ukuthi kungenziwa kwenziwe kakhulu. Ngenxa yalokho? Uma abalandeli ngemuva kokungasebenzi, babe isibukiso. Ukungasebenzi akuyona kwebhizinisi yabo - kuyinto mayelana nokungasebenzi. Lokhu kubizwa ngokuthi self-handicapping, futhi umzimba wakho akuyona okuqhubekayo. I-brain yakho ivimbele into eyodwa esifanele: ukuhlola inkinga mayelana nezidingo zakho. Uma udinga konke okungenani ukwakha ibhizinisi futhi ungahlukile, uzodinga ukujabulela inkinga ukuthi ungakwazi. Uma uzodinga ubhizinisi lakho konke futhi kuncike, uzodinga ukujabulela inkinga ukuthi ungumangalisayo ukujabulela. Uma uqeqeshwe ngokushesha ngonyaka futhi akuyona akuyona umzimba owenziwe, uzodinga ukujabulela inkinga ukuthi ngeke akuyona. Lezi zimo zihlanganisa zihlanganisa. Ngemuva kwalokho, umzimba wakho uyenza into emangalisayo: it sabotages wena ngaphambi kokuba ungase ufunde umqondo. You procrastinate on the business so you never have to know if you're actually able to build one. You pick fights in the relationship so you never have to know if you're actually worthy of being loved. You skip workouts and eat poorly so you never have to know if you're actually capable of transformation. I-self-sabotage kusebenza njengokuthintela kwangapheli. Ngokwenene, kulindiza kwangapheli. . Ukucaciswa Ukuhlola ngokugqithiselwe ngeviki. Qaphela ukuthi kungenzeka lapho uye uye uyenze into enhle. Ukulungele ukubhalisa le video. Ngezansi kufanele ucwaningo i-camera angu-angles. Ukulungele ukubhalisa lesi sihloko. Ngezinye izikhathi i-headline ayikho kahle kakhulu, kufanele u-rewrite. Ukulungele ukufinyelela kwelinye amakhasimende enhle. Ngezinye izikhathi ungacabanga ukuthi kufanele ufakele ikhaya lakho lokuqala. Ukusebenza okuvumela ukufinyelela ngokushesha kubhalwe ngempumelelo okuvumelanisa kodwa kusiza ukhuseleko. Futhi ungazithi lokhu "ukushintsha" noma "ukushintsha" noma "ukwenza ngokushesha." I-brain yakho ibizwa ngokuthi ukunceda ukhuseleko oluphumelelayo. I-protection mechanism ifakwe kakhulu kunazo zonke abantu. I-self-model yakho akuyona kuphela into eyodwa. It is a network of interconnected schemes - frameworks cognitive mayelana nomntu wakho emangalisayo emangalisayo. Ngaba unemibuzo mayelana nezingcele zakho (“Ngiya akuyona nomathematiki”), izindleko zakho zokuxhumana (“Ngiya kuhlobonakalayo kumakhompyutha”), izinga lakho lokusebenza (“Ngiya ukuguqulwa”), izicubu zakho (“Ngizigcele uvame”), izigcele zakho (“Ngaba abantu abalandeli njalo”). Lezi zindlela zihlanganisa. Uma unemibuzo enye, unemibuzo inethiwekhi wonke. Futhi lezi zindlela zihlanganisa umugqa yokuqala: ukugcina ukuxhaswa. Uma unayo i-schema ebizwa ngokuthi "I-I'm a person who fails in business," futhi uqala ukuthatha izindlela ezingenalutho yokuphumula kwebhizinisi, uhlelo lakho le-schema defense isebenze. Yenza imibuzo: "Ukuhlukanisa ukuthi kungenziwa kahle" / "Ukuhlukanisa kuze kube ngempumelelo kakhulu" / "Ukuhlukanisa ukuthi abantu akholelwa ukuthi ngihambe ngokufanayo?" / "Uma akuyona isikhathi lokhu manje" It ikhiqiza izibonelelo: Ukujabulela lapho uthatha imiphumela / Ukujabulela lapho utshintshe / Ukujabulela nokusebenza okuqhubekayo / Ukujabulela izinzuzo ezintsha It ikhiqiza izimo: Ukuchithwa kwezimfuneko eziyinhloko / I-Perfectionism enikezela ukuhambisa / I-Impulsivity enikezela izinhlelo zakho / I-self-medication enikezela i-dissonance Konke lokhu kubaluleke ngokuzenzakalelayo, ngaphansi kwezobuchwepheshe, ekusebenzeni inkinga elilodwa: ukugcina wena ngokufanele. I-brain inikeza i-homeostasis - ukuzinza kwangaphakathi - ngokusebenzisa ama-feedback ye-negative. Uma izinga lokushisa kwegazi aphezulu kakhulu, ungenza. Uma i-glucose yegazi aphansi kakhulu, ungenza i-hunger. Uma idivayisi lakho lithathwa, ungenza. Ngenxa yalokho, izinhlelo zokusabela. Ufuna ukuguqulwa kwe-homeostasis nge-willpower. Ufuna ukuguqulwa kwe-billion-years of evolution nge-New Year's resolution. Ufuna ukuguqulwa kwe-minimization ye-prediction error nge-discipline. Kuyinto njenge ucwaningo ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela ukujabulela. Umhlahlandlela we-one-day ibonisa ukuthi ungakwazi ukufinyelela konke lokhu nge-moment ye-decision. Kodwa ungakwazi ukunqoba indlela yakho ngaphandle kwe-defense mechanisms ye-brain yakho. You must systematically reprogram them. Oku kwenziwa umbuzo: kanjani? Uma umzimba wakho usihlobene imodeli yayo ngokuvumelana nokunciphisa imiphumela nokunciphisa self-sabotage, kanjani ukuguqulwa ngokuvumelana? Ukuphendula kuhlobisa ngokuvumelana kanjani umzimba wakho ngokwemvelo. Futhi ukuthi inqubo akufanele izinsuku ezingu-90, futhi akuyona imizuzu lokuphendula. IV - I-Neuroscience yokwenza umuntu entsha “Ukuphila lethu wonke, ngalinye iqukethe isakhiwo esifanele, iyiphi isakhiwo esebenzayo, isakhiwo se-emotional, isakhiwo se-intellectual, esekelwe ngokuqondile ekumangalisweni lethu noma ekumangalisayo, enikeza nathi ngokumangalisayo ekumangalisweni lethu, okungenani okungenani.” U-William James Yonke ukuguqulwa ukuthi ufuna ukwenza kufuneka uye kwenziwe umntu eyahlukile. Akukho metaphorically. Physically. I-brain yakho kuyimfuneko ukucubungula ngokuvumelana nezimo ezintsha. Izindaba ezinhle: Sishayele ngokushesha ukuthi lokhu kubaluleke. Izindaba ezinhle: kunzima ngaphezulu kunokwenzeka. “I-Neurons that fire together, wire together.” Kuyinto i-Hebb’s Law, isisekelo se-neuroplasticity esifundeni e1949, enikezela indlela yokuguqulwa kwe-brain yakho. Ngemuva kokusebenza kwe-behavior, ama-neurons asebenzayo ekukhiqizeni le-behavior zithuthukisa ukuxhumana kwabo ngokusebenzisa inqubo ebizwa ngokuthi i-potenciation eside. I-synapse - ingxenye phakathi kwe-neurons - ivumelana kahle kakhulu ekudluliseni ama-signals. Ama-receptors zamakhemikhali zihlanganisa. I-signal ye-electric isitimela ngokukhawuleza. I-behavior inikeza ukunambitheka okungenani. Yenza nje: ukuxhuma okunciphisa, kuncike ukujabulela okuhlobene kanye nokukwazi ukujabulela. Yenza it amahora angu-10: ukuxhuma okuphumelela, ukuqala ukujabulela okuhlobene kodwa kuncike ukujabulela. Yenza it amahora angu-100: okuhlobene kakhulu ukuthi ungayifumana ngenkathi ungacindezeleka izinto ezingaphezu. Yenza it amahora angu-1000: ungakuthanda ngisho ukufundisa, kuyinto nje ukuthi wena ndiye. Kodwa lokhu kungcono ukuthi abantu abaninzi abalandeli mayelana ne-neuroplasticity: akuyona kuphela ukuhlangabezana. Kuyinto malunga ne-timeline ye-consolidation. I-brain yakho ivimbela izindlela ezintsha ezivela eminyakeni ezintathu ezahlukile, wonke umkhakha we-mecanisms kanye nemibuzo ezahlukile. Isigaba 1: Ukuqhathanisa Okokuqala (izinsuku 0-7) Uma uqala ukwenza isivumelwano esitsha, ubomi wakho ivela isitimela eside. Lokhu isitimela ikakhulukazi ku-hippocampus yakho kanye ne-prefrontal cortex - izinhlayiya ze-brain yakho ezinobuchwepheshe yokusebenza kwamemori kanye nokulawula okuhlobene. Thola lokhu njengokubhala embhedeni embhedeni embhedeni. I-pattern iyatholakala, evamile futhi evamile. Kodwa umngciwane omnye - usuku omncane omncane, imizuzu omncane, isixazululo omncane kwebhizinisi yakho - futhi ivula. Phakathi nenkanga lokuqala, wena ngokuvamile ukugcina pathway enhle ngokusebenzisa activation okuqhubekayo. Ama-neurons zihlanganisa phakathi, kodwa akuyona Izixhumanisi zihlanganiswa nge-signals zamakhemikhali ezivamile, futhi akuyona izakhiwo. Wire kuhlanganise Ukuza ngosuku eyodwa futhi ama-signals zamakhemikhali zihlukanisa. Ukuza ngosuku ezintathu futhi umzila wahlukaniswa ngokufanelekileyo. I-brain yakho ivukele emzimbeni yayo yokufakelwa - izindlela ezidlulile, ezinzima ezivumelanayo ezivumelanisa ukuthi uye uvumile. Ngenxa yalokho ungenza kakhulu ngomhla le-1 Januwari, futhi ngempumelelo ukuguqulwa, futhi ngomhla le-8 Januwari uye baye baye baye baye. Uyaziwa emkhakheni ebuthile lapho isitimela se-neural ayikho kwenziwe. Uyaziyaza isitimela esisodwa, ushiye usuku, futhi isitimela isixazululwa. Umhlahlandlela we-one-day ibonisa ukuthi umhlahlandlela iyatholakala. Kodwa kule phase, umhlahlandlela akufanele akukho. I-aktiva ye-dayly kuphela ivimbela isitimela. Isigaba 2: Ukwakhiwa kwe-synaptic (izinsuku ze-7-21) Okubalwa usuku se-7 uma usebenza okuqhubekayo, yini isibuyekeza. I-brain uqala inqubo ebizwa ngokuthi ukulungiswa kwe-synaptic. Izingcingo zamakhemikhali ezivamile ezihlangene isitimela ezihlangene zihlanganisa izinguquko zokusakhiwo. Amaprotheni zihlanganiswa. Izindawo ezintsha zokusebenza zihlanganiswa. Isakhiwo se-synapse ihamba. Ama-dendrites - izakhiwo ezihlangene ezihlangene nezingcingo - zihlanganisa ukukhula futhi zihlanganisa. Kuyinto njenge-move kusuka ku-sand kuya ku-cement ebomvu. I-pattern ayidlalwa emkhakheni ngokuvamile ngokuvumelana. It is ukuqala ukuqinisa ku-structure. Kodwa akuyona okungenani. It is still vulnerable. I-stressor enkulu ingangena inqubo ye-consolidation. Ukuguqulwa kwe-environment kungabangela ukufinyelela kwe-pathway. Ukuguqulwa kwama-routine yakho kungabangela ukuguqulwa kwama-pathways ezidlulileyo ngoba zithunyelwe kakhulu, futhi ngokushesha. Kuyinto ifenisha lapho abantu abaninzi abalandeli, futhi akufunda ukuthi kungenzeka ukuthi akuyona. Unyaka we-2-3 kubalulekile kodwa kulula. Uyakholelwa ukuthi uye uye uye. Uyakwazi ukujabulela ukujabulela. Uyakwazi ukujabulela ukuthi uye ukuguqulwa. Ngemuva kwalokho, yini kubaluleke. Ukusebenza kubaluleke. Uyakhathaza. I-routine yakho ikakhulukazi. Futhi ngempumelelo uye kwangaphambili, ukhangela ukuthi kungekho kwangapheli. Yini kwangapheli kuyinto ukuthi uneminyaka emangalisayo. Umzila wahlukanisa kodwa akufanele. I-Cement wahlukanisa kodwa akufanele. Futhi ngoba ungathanda ukuthi uye wahlanganyela - ngenxa yokusebenza kulula - awukwazi ukuvikela kwangaphakathi. Uye awukwazi ukuvikela indlela entsha enhle kusuka ku-stress ne-environmental triggers. Isigaba 3: Ukwakhiwa kwamakhemikhali (izinsuku 21-90) Nge-day 21 kuya ku-day 90, uma unamathela isivumelwano esiyingqayizivele ngaphandle kwezimpendulo, i-transformation enhle ikhona. Kuyinto ebizwa ngokuthi ukuguqulwa kwezinkqubo, futhi kuyinto inqubo eyahlukile ukusuka ukuguqulwa kwe-synaptic. I-brain yakho akuyona kuphela ukuqinisa ukuxhumanisa ngamunye. It is reorganizing networks ephelele. It is shifting which regions of the brain are responsible for the behavior. It is moving the behavior from conscious control to automatic execution. Ukuhlola ukucubungula ukucubungula izimo zibonele ukuthi lokhu ukucubungula isitimela esilandelayo. Kwiintsuku ezidlulile, imibuzo yengqondo ibonisa ukucubungula kakhulu e-prefrontal cortex - uzobona ngokuthanda, ukuthatha imibuzo emangalisayo, ukulawula amandla. Ngama-30-40 usuku, uqala ukubonisa isixazululo. Ukusebenza kwe-prefrontal cortex kuncike. Ukusebenza kwe-bazal ganglia kuncike. Ukusebenzisana kuncike kusuka ku-part of your brain that handles conscious control to the part that handles automatic patterns. Ngama-60-90 usuku, isixazululo sishintshwe. Ukusebenzisana okuzenzakalelayo kubhalwe ku-ganglia basal - inxenye efanayo ye-brain yakho esebenzayo ukujabulela, ukujabulela, nezinye izinhlelo zokusebenza okuzenzakalelayo okungaziwa. I-prefrontal cortex has released control. Ukusebenza kwenziwa okuzenzakalelayo. I-coded ku-part of the brain enhle. Kuyinto lapho into emangalisayo ikhona. I-New Neural Pathway akuyona kuphela enhle enhle enhle enhle. Yenza ukuhlaziywa kwe-brain yakho ngokuvamile. Yenza into enhle emzimbeni yakho. Ngaphambi kwe-90 usuku: Ukulungiselela ukuhlangabezana ne-identity yakho, ukuhlangabezana ne-prediction error ngosuku. After 90 days: the behavior IS your identity, NOT doing it creates prediction error. Phakathi nesinsuku ezingu-90, udinga ukufinyelela e-gym. Ngemva kwesinsuku ezingu-90, uye uyakwazi ukufinyelela e-gym. Umbala akukwazi ukufinyelela kwe-semantic. I-neurological. Kuyinto lapho ushiye ukuba abe nomntu owaza ukufika e-gym futhi uye nomntu owaza e-gym. Uma ushiye ukuba abe nomntu owaza ku-business futhi uye nomphathi we-business. Uma ushiye ukuba abe nomntu owaza ukuguqulwa futhi uye nomntu owaza. I-brain yakho iyahambisana ngokwemvelo ukuze kwenziwe isakhiwo esitsha. Kodwa - futhi lokhu kubaluleke - lokhu kuthatha kuphela uma usihlale ukuguqulwa okuqhubekayo kumahora we-90 ephelele. Miss izinsuku ezincinane nesigaba esifundeni futhi isitimela asikwazi ukuqinisa. Miss izinsuku esifundeni nesigaba esifundeni futhi ukuqinisa isihlukile. Miss izinsuku esifundeni esifundeni futhi uhlelo reorganization akufanele. Ngenxa yalokho, izinsuku ezingu-90 ezilandelayo akufanele. Kuye ngokuvamile esekelwe emzimbeni yakho isikhathi esithathwe ukuhlangabezana kokusebenza kusuka ku-conscious control kuya ku-automatic execution. From temporary activation to structural change to system reorganization. I-Illusion ye-one-day ibonisa ukuthi ukucubungula kuthatha isikhathi esithile. I-Neuroscience ibonise ukuthi kunezinsuku ezingu-90 yokusebenza okuqhubekayo ukuze umzimba wakho ufakele ngokufanelekileyo. I-brain yakho ingatholela kuphela inani elifanayo le-prediction error ngaphambi kokusebenzisa isixazululo se-identity ephelele. Ukuhlolwa kwe-psychological ibonise ukuthi uma usebenzise isixazululo se-mencindezela kakhulu, ngokushesha kakhulu, ungasebenza isixazululo se-mencindezela eyenza ukuchithwa kwe-higher-order kanye nokusebenza kwezilinganiso ze-defensive. Ngenxa yalokho "ngena konke" ngokuvamile akufanele. Ukulungele ngoJanuwari 1 futhi uqinisekisa: Ngithanda ku-am 5 am, uxhumane amaminithi angu-30, uxhumane amahora angu-1, uxhumane ngokushesha, uxhumane amahora angu-4, uxhumane amahora angu-1, uxhumane amahora angu-1, uxhumane amahora angu-1. I-brain yakho ibhizinisi: "Lesi umuntu akuyona. Lokhu akuyona. Lokhu akuyona. I-THREAT. THREAT. THREAT." Ngiyaxolisa. Ngokuvamile ngaphakathi kwiveki. Isisombululo kuyinto counterintuitive: kufuneka ukuguqulwa okungenani ukuguqulwa kwe-neuroplasticity, kodwa akuyona kakhulu ukuze ukuguqulwa kwe-crisis ye-identity. You need to find the edge of your current self-model and push it just slightly beyond. Okungenani izimo ezintsha ezingu-10. Isimo esisodwa, esilinganiselwe ngamanani angu-1%, ezivame izinsuku ezingu-90. Ngenxa yalokho, umdlavuza we-one-day sinikeza. Uyakholelwa ukuthi ungakwazi ukuguqulwa konke ngokushesha ngenxa yokuba u-motivated. Kodwa umdlavuza akunakuthintela ukusabela kwezimpendulo ze-brain yakho. Izimpendulo ezincinane, ezisebenzayo zenza. Ngakho-ke ungenza i-time line - i-90 iintsuku yokuhlanganisa izinhlelo. Futhi ungenza i-constraint - ungenza i-crisis ye-identity ngokuguqulwa kakhulu ngexesha elifanayo. Okuvela isibuyekezo esikhulu: Yintoni esifanayo kufanele ukuguqulwa? Futhi kanjani ukwakha umzimba owenziwe kahle okungenani okungenani ukuze zihlukile ngaphandle kwezimfuneko zakho, kodwa owenziwe kakhulu kakhulu ukuze ufakele umzimba wakho? V - I-1% I-Identity Contradiction Protocol Yintoni ukuthi indlela elula yokuguqulwa yonke ubomi yakho kuyinto ukwenza ukuguqulwa okungenani kunoma? Iningi abantu akuyona ngokuphathelene. Abanikeza ukuguqulwa okuningi, ukuguqulwa okusheshayo, ukuguqulwa okuhlobene. Kodwa lokhu akuyona inqubo yakho yokusebenza. I-Bayesian inference isebenza emzimbeni yakho. I-Bayesian inference is a constantly calculating probability: "Ukuhlobisa ukuthi le ngempumelelo inikeza ukuthi ngubani ngokwenene?" Inyanga eyodwa yokusebenza entsha: 0.3% isivinini (ukudluliselwa, ukunceda) Amahora amabili: 3% isivinini (ukudluliselwa, kodwa bado ku-error range) Amahora angu-30: 30% isivinini (ukuvula ukuhlaziywa izibuyekezo) Amahora angu-90: 95% + isivinini (isibuyekeza ukuthi Ngingumfana) Kodwa kuphela uma ungenza uhlelo lokuphendula. Ukuguqulwa kwe-1% kuyinto enhle kakhulu ukuze ivimbele ngaphansi kwe-radar yokukhangisa ingozi yakho. Enhle kakhulu kakhulu ukuze ivimbele ingozi yokukhangisa enhle. I-specific enhle kakhulu ukuthi ungayifaka. I-repeatable kakhulu ukuthi ungayifaka ku-90 izinsuku ezingenalutho. Ngiyazi le protocol: Isinyathelo 1: Identify isakhiwo yakho core Hlola konke. Hlola I-self-scheme enikeza i-damage eningi. Ukukhanya Ngaba "Ngingathanda lapho izimo ezinzima"? Noma "Ngingathanda ukuthi ngihambe ngokufanele ngaphambi kokuphumelela"? Noma "Ngingathanda ukuthi angakwazi ukujabulela noma yini"? Hlola. Qinisekisa. Lezi injini yokubuyisa uzodinga ukulayisha. Isinyathelo 2: Ukucaciswa kwe-1% Contradiction Uyakwazi ukucubungula isivumelwano eyodwa encane elinganisile esivela ku-scheme nge-1%. I-Schema: "I'm a person who gives up when things get hard" I-Don't become: the person who never gives up anything I-Don't become: the person who pushes through one moment of difficulty per day I-Schema: "I-I am a person who self-sabotages success" I-Don't become: the person who succeeds at everything Do become: the person who takes one action towards a goal even when anxiety appears Ukusebenza kufuneka: Small enough it is not triggering identity crisis Ukuphakama okuphakeme okuphakeme okuphakeme Okuphathelene kakhulu ungakwazi ukucubungula (Yes / hhayi, Ngithole) I-repeatable enough for 90 izinsuku ezisebenzayo Isinyathelo 3: I-90 Day Commitment Kuyinto non-negotiable. 90 izinsuku ezisebenzayo. Akukho 89. Akukho “izinsuku ezininzi.” Akukho “ngokusho ngempumelelo.” 90 izinsuku ezivamile. Ngenxa yokusebenza kwe-brain ye-probability calculations. Miss a day and the probability drops. Miss multiple days and your brain concludes: "Nope, still the old me." Kodwa izinsuku ezingu-90 yokusebenza okuhle? I-brain yakho akukwazi ukunikezela izibuyekezo zayo. Uyakwazi ukwenza lokhu. Isinyathelo se-4: Hlola ukuqeqeshwa kwe-internal Ukuguqulwa kunazo ku-nervesystem yakho ngaphambi kokuguqulwa ku-behavior yakho. Ufuna ukucubungula ukucubungula kwe-internal experience, akuyona kuphela ukucubungula ku-external action. Usuku zonke, Track: Ukulungiselela ukuthi unemibuzo (i-scale 0-10) Izinzuzo ezivela emzimbeni yakho ukuze uxhumane Izinzuzo Zezıhlabane Okungenani i-feel “like you” noma “not like you” Kuyinto ebalulekile. Inombolo ebandayo kusuka ku-8 kuya ku-6 kuya ku-4 ngeviki iqinisekisa ukuthi umzimba wakho uye rewiring. Kuyinto ukucindezeleka ungathola ngisho lapho iziphumo ze-external akuyona. Ukuguqulwa kubaluleke emkhakheni phakathi kwe-stimulus kanye ne-reaction, futhi akuyona imiphumela etholakalayo. Izinsuku 1-30: Ukuphazamiseka okuphakeme (7-9), ukuphazamiseka okuqhubekayo emzimbeni, ukujabulela ukuthi "ke akuyona" Izinsuku 30-60: Ukuphazamiseka okuqinile (4-6), ukumelana okuqhubekayo, izinsuku lapho kubonakala ngokwemvelo Izinsuku 60-90: Ukuphazamiseka okunciphisa (1-3), ukuphazamiseka okungenani, ukujabulela like "isitho nje lokho ndiyenza" Uma ungazi lokhu ukucubungula, isivumelwano ingaba amancane kakhulu (i-prediction error engaphansi) noma amancane kakhulu (i-threat too much). Isisombululo se-5: Ukukhusela phakathi kwezinye izinzuzo ezivamile I-brain yakho uzama ukuhlangabezana kwamanye amazwe ezintathu ezithile. Izinsuku 15-45 (I-The Mud): Lokhu kunokwenzeka lapho izimo zokuqala zithunyelwe kodwa isivumelwano akuyona okuzenzakalelayo. I-brain yakho ikhiqiza zonke izipho: "I-This isn't working" / "I should try something different" / "Mhlawumbe ngihambe kuphela" Kuyinto i-kill zone. Iningi abantu abalandeli lapha. Isisombululo: ukwazi ukuthi kuza futhi uxhumane nangona kunjalo. Izinsuku ze-60-75 (I-Scaling Impulse): Kuyinto lapho ukwelashwa kubaluleke ngokushesha futhi umzimba wakho akuyona: "Ngingathanda ukwenza ngaphezulu!" Ngakho uye ufake ukwelashwa ezintsha, ukwandisa ukuphakama, uye konke. Futhi uye uye uyenza impendulo lokuphendula. Isisombululo: Qinisekisa 1% kuze usuku 90. Kule reassess. Usuku ye-89 (I-Proximity Panic): Ngosuku eyodwa esizayo ekupheleni futhi umzimba wakho inikeza ukucindezeleka: "Ukuza ukuthi angakwazi ukugcina lokhu? Isisombululo: Usuku le-90 akuyona lokugqibela. Kuyinto indawo lapho isebenza kwenziwa isisombululo yakho. Ngaba unayo i-protocol: ukucacisa isakhiwo sakho esisodwa, ukucacisa ukucaciswa kwe-1%, ukucacisa ngosuku ze-90, ukucaciswa kwezimpendulo ezintathu. Okufakiwe, kulungile? Ukulandela izinyathelo kanye nokuguqulwa kwami-identity yakho. Ngaphandle kwe-problem ebonakalayo abantu abaninzi akuyona ngaphambi kokufinyelela emzimbeni. Futhi okuhlobisa ukuthi ezinye abantu bafanelekile nge-protocol ngenkathi ezinye zihambukile ngaphandle kokuphumelela okuhle. I-VI-Why Your Self-Model I-Harder to Change Than You Think Uma ukuguqulwa kwezinto eyodwa ngosuku ezingu-90 kuyinto konke okwenziwe, wonke umntu uyaziqhathaniswa. Kodwa kukhona inkinga elikhulu. I-self-schemes yakho ayikho e-isolated. Zihlanganisa kwenethiwekhi. Ukuhlolwa kwebhizinisi lwezenzulululwazi kubonisa ukuthi self-schemes zihlanganiswa ku-hierarchical, izakhiwo ezinxulumene. Change isakhiwo eyodwa futhi uzothola imiphumela ye-riple emhlabeni wonke. Ungayifaka ukuthi uhlaziywa ngempumelelo kusuka ku-"I am a person who quits" ku-"I am a person who finishes things." Kodwa manje, zonke i-OTHER schemes yakho - eyakhelwe ku-assumption ukuthi uzama - zihlanganisa. I-social scheme yakho: "I am the funny self-deprecating friend" I-work scheme yakho: "I am the employee who plays it safe" I-identity scheme yakho: "I am the person with potential who never actualizes it" Izinhlelo zayo manje zihlanganisa imiphumela yokubuyisa ngoba zihlanganisa ukuphazamiseka kwamakhemikhali futhi awukwazi ukunikezela. I-brain yakho ibonise i-dissonance yocwaningo. I-dissonance iyakwazi ukuphazamiseka kwegazi. Ngakho-ke umzimba wakho uyehlisa: Update zonke izinhlelo ezihlobene (i-hard, i-slow, i-destabilizing) noma Ukukhuthaza isivumelwano esitsha futhi ukuguqulwa kokusebenza (easy, i-fast, i-familiar) Ngenxa yalokho ukuguqulwa kubaluleke kakhulu. Uma uqala ukuguqulwa into eyodwa, konke okunye uqala ukujabulela. Izinto zakho zihlukile ngenxa yokuba akuyona umphumela wakho omdala. I-dynamics yakho yamaselula. Izimo zakho zinsuku zihlukile. Kuyinto bug. Kuyinto umsebenzi. Ukuguqulwa okuhle kufuneka inkqubo jikelele ukuguqulwa. I-thermodynamics ibonise ukuthi izinhlelo zihlanganisa i-entropy ngaphambi kokuguqulwa kwekhwalithi ephezulu. I-psychology ibonise ukuthi idivayisi kufanele ukunciphisa ngaphambi kokuguqulwa kwekhwalithi ephezulu. Ngemuva kwalokho. Ukulungele ukuthi ungazi ukuthi ungazi ukuthi ungazi Ngaphezu kwalokho, kukhona isizukulwane esilandelayo: Izinye abantu zihlanganisa ukuthi wena. Uma ushiye, ushiye izibonelelo zabo. Futhi izicubu zabo akunakuthanda isizukulwane esilandelayo kakhulu kunayo. Ngakho-ke bafuna ukuguqulwa: Abalandeli bakho: "Ukuba uye ngempumelelo?" / I-Family yakho: "Umehlukanisa kakhulu, thina sinemangalisayo" / I-Partner yakho: "Umehlukanisa umuntu ungaziwa" Thina akufanele u-sabotage wena (ukuvamile). I-brain yayo ikakhulukazi ukunciphisa isithombe se-prediction ngokuvumela ukuba uxhumane kwama-imeyili yakho. Ngenxa ye-imeyili yakho yayingatholakala. I-safe. Futhi awukwazi ukuxhaswa izinhlelo zayo zokusebenza. Ngenxa yalokho unemibuzo. Akukho yinkimbinkimbi enikezela izimo zakho ezidlulileyo. Yinkimbinkimbi enikezela ukucubungula kwakho ngisho uma akufanele. Uyakwazi ukucubungula isakhiwo manje - ama-schema networks zihlanganisa, ukuguqulwa kwenza ukuchithwa kwe-cascading, futhi ngisho ama-brains ye-other people akuvimbela ukucubungula kwakho. Kodwa kukhona umkhakha eyodwa olufunayo ukucubungula. Ngenxa yokuba uma uxhumane konke lokhu ngokushesha, kukhona uhlelo lwe-neurochemical okuvimbela ukucubungula yakho noma u-sabotage. Futhi abantu abaninzi akufanele ngokugcwele. I-VII - I-Dopamine Prediction Error System I-Dopamine iyatholakala ku-prediction error. Futhi ukubuyekeza lokhu kububhalisa konke ku-comportment change. Uma unemibuzo emihle kakhulu emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo emibuzo em Ngenxa yalokho: Umbala wokuqala we-chocolate uthatha okungcono kunama-10 / Iziqu ze-relationships zithembisa kakhulu kunama-long-term / Ukuhlola i-telephone yakho ngenxa ye-messages ivumela i-dopamine eningi kunazo-message / I-anticipation ye-success kuthatha okungcono kunazo-success I-brain yakho isebenza ngokushesha ukuhlaziywa, ngokushesha ukuguqulwa kweziphumo nge-expectations, ngokushesha usebenzisa i-dopamine ukuhambisa noma ukunciphisa izimo. Uma ungenza isivumelwano esitsha esivumelanayo yakho, futhi akuyona okuhle, ungenza ingxubevange olusebenzayo. I-brain yakho ihlolwe: "Uma ngifake lokhu, into enhle kuya kuba" I-Reality ihlolwe: "Nothing bad happened" Umphumela: I-dopamine encane enhle ekukhuthaza ingozi entsha Yenza okuhlobene kakhulu futhi umzimba wakho uqala ukuhlaziywa imibuzo yayo. Kodwa kukhona inkinga. Umshini wakho we-dopamine inesakhiwo se-tolerance ebizwa ngokuthi i-homeostatic plasticity. Uma ungenza ama-error ye-prediction emibi kakhulu ngokushesha, ama-dopamine receptors ziye zihlanganisa. Ngenxa yalokho: Ukusuka "ngokugcwele" ku-ukudluliselwa kubaluleke ngeviki, bese kubaluleke kakhulu / Izinhlangano ezinzima zihlanganisa ama-dopamine eyenziwe ngempumelelo / Abantu abacwaningi ukuguqulwa yonke into ngokushesha ama-depressed kakhulu kunazo kuqala I-crash ayikho ngenxa yokungabonakali. Kuyinto ngenxa yokungasebenzi kwesistimu se-brain yakho isixazululo ukuvikela ngokuvumelana ne-overstimulation. Isisombululo kuyinto ephakeme, ephakeme, izinguqulo ze-1%. Kungenani amancane akuyona ukuchithwa kwe-dopamine. Kungenani amancane akuyona ama-great prediction errors. I-great enough ifakwe ngokushesha. Ukuguqulwa okuphakeme kakhulu akuyona iziphakamiso ezingenalutho. Uyazi isitimela namhlanje - umzimba wakho akuyona okungaziwa. Uyazi kusebenza kwebhizinisi lakho namhlanje - akuyona imali. Uyazi okuphakeme namhlanje - akuyona ngokushesha. I-brain's prediction error system isebenza nge-time scales. It doesn't matter that in 90 days you'll be transformed. It cares that , ungayifumana ukucindezeleka ngaphandle kokuphendula. Oku kwenza ingcindezi wokubacindezeleka. Oku kuncindezeleka i-dopamine. Okuvumela ukuba ufuna ukunceda. Ngoku Ngenxa yalokho kufanele ukwakha micro-ukudluliselwa ngokushesha okuyinto engezansi nemiphumela. Akukho ukudluliselwa njenge-"yama-cookie ngemuva kwe-gym." Ukubuyekezwa like: Ukucaciswa kokusebenza (ukugqibela ngokuvamile kubangelwa) Qaphela ukucindezeleka kwama-discomfort (i-progress on the internal metric) Ukubuyekeza ukuhlaziywa kwe-schema (ukubuyekeza ukuhlaziywa kwe-identity) Lezi-meta-rewards zisebenzise uhlelo lakho le-dopamine ngaphandle kokubiza ukufinyelela ku-result-based. Uyazi zonke izindlela: Umzimba wakho usihlanganisa idivayisi ngokusebenzisa ukunciphisa imiphumela yokubuyisa. It actively self-sabotages ukuze ukunceda ukufundisa umqondo. It requires 90 izinsuku ye-neural consolidation. It kungenzeka kuphela ukusabela ama-1% ngaphandle kokukhuthaza isixazululo. I-schema networks ivela ukuchithwa kwe-cascading. I-pressure yobuchwepheshe ukuphazamiseka kwakho. Futhi i-dopamine inesidingo ama-micro-rewards emzimbeni okukhuthaza isebenza. Kuyinto izinguquko ezininzi. Ngakho-ke kufuneka i-protocol ephelele, evamile esihlanganisa zonke kwabo. Akukho isifundo se-hits. Akukho ukunakekelwa okuzenzakalelayo. Isistimu esilinganiselwe esebenzayo ngamakhemikhali wonke esebenzayo emzimbeni yakho ukuze uxhumane. VIII - I-Complete 90 Day Protocol You now understand the neuroscience. You know why change fails. You know what actually works. Ngiyazi i-protocol ephelele yokuguqulwa kwe-identity yakho eminyakeni angu-90: Usuku 0: Preparation Usuku 1-2: Ukukhishwa kwe-Schema Wabelane wonke "I am a person who ..." isifundo esifundisa wena. Akukho ukuthi ufuna ukuba abe. Yini wena ngokwenene manje. Ngemuva kwalokho, ukucacisa okuhlobisa okuholela kakhulu. Okuhlobisa okuhlobisa, kungenziwa okuhlobisa, uzothola imiphumela ye-riple kakhulu emzimbeni yakho? Lokhu kubalulekile yakho. Thola wena: Yintoni inguqulo yayo mayelana nezidingo zakho ungathanda ukuhlola? Yintoni ungayenza ngokufanayo uma ungazi ukuthi ungayifaki? (I-schema enikezela) Uma umntu uye wathatha wena ngeviki, yini izivumelwano mayelana nomntu owaziwa ngokwenene vs. owaziwa ukuthi ufuna ukuba? Yintoni isampula esithakazelisayo ukuthi uxhumane kakhulu ukujabulela? Usuku 3-4: Ukusebenza Design Ukucubungula isebenza lakho lokuphendula 1%. It kufanele: Ukukhangisa okuhlobene ne-target scheme Be measurable (uyazi lapho uye waya) Yiba kuhlulwe ngaphansi kuka-5 imizuzu Ukukwazi ukuxhaswa Izibonelo: I-Schema: "I-I am a person who avoids discomfort" Ukusebenza: "I-cold shower for 30 seconds ngosuku zonke" I-Schema: "I-I am a person who starts but never ends" Ukusebenzisana: "Write 100 words on my project every day" I-Schema: "I-I am a person who hides from judgment" I-Behavior: "I-Post One honest thought on social media ngosuku zonke" Usuku 5-7: Ukwakhiwa kweMvelo Yenza isivumelwano engatholakali. Uma i-shower ye-cold: ukugcina izikhwama emzimbeni ngaphambi kwe-If it's writing: ukulanda idokhumenti yakho ku-desktop If it's posting: ukulanda ama-note app okokuqala lapho uxhumene Hlola zonke izimpendulo. Hlola zonke izipho. Izinsuku 1-90: I-Protocol Okunye ngosuku ezingu-90: Isikhathi eside (5 imizuzu): Yenza isivumelwano ngaphambi kokubili Track Completion (ngena X ku-kalendar) Isilinganiso se-discomfort isilinganiso (0-10) Isikhathi eside (5 imizuzu): Qaphela ukuthi izimo ziye ziye ziye ziye ziye zikhuthaze wena Qaphela ukuthi emoyeni asekelwe Qinisekisa ukuthi i-feel “like you” noma “not like you” Umhlahlandlela weviki (30 imizuzu): Ngama-7 ngosuku, ukubuyekeza ama-notes akho Thola amaphepha ku-resistance I-Celebrate Schema Updates (ama-moments eyenza ngokwemvelo) I-Adjust ONLY ifayibha ifakwe ngokuvamile kakhulu noma kakhulu kakhulu Izindawo ezintathu ezinzima: Izinsuku 1-30 (Iphasi ye-Resistance): Qaphela ukuphazamiseka okusezingeni eliphezulu, ukuphazamiseka okuqhubekayo emzimbeni, ukujabulela. Imisebenzi yakho: ukugcina isivumelwano nangona kunjalo, ngosuku zonke. Izinsuku ze-31-60 (Iphasi ye-Integration): Ukukhangisa ukujabulela okungenani, ukujabulela okungenani, imizuzu ye-naturality. I-job yakho: akhawunti ezingaphezu, akhawunti engaphezu kwe-difficulty, ukugcina isitimela. Izinsuku ze-61-90 (Iphasi ye-Consolidation): Ukukhangisa ukuphazamiseka okunciphisa, ukuphazamiseka okungenani, ukujabulela okwenziwe. Isikhathi sakho: Akukho ukujabulela usuku se-85 ukholelwa ukuthi uye eyenziwe, ukugcina zonke izinsuku ze-90. Usuku 91: Ukulungiswa kwe-Extension Qinisekisa: Ingabe lokhu kokusebenza manje kubona "ngokuthi ngubani ndiye"? Uma yes: ukugcina njengelanga lokuqala, ukongeza enye 1% isebenziswano uma ungathanda Uma akukho: ucindezela ngosuku ezingu-30 ngaphambi kokuqinisekisa. Umzila we-spiral Ingabe ukuguqulwa nje futhi uye uye. Uye uqhagamshelane phezulu nge-level of identity. Okokuqala 90 izinsuku: "I am a person who does this one thing" Okokuqala 90 izinsuku: "I am a person who does this and that" Okokuqala 90 izinsuku: "I am a person whose whole life is organized around growth" Ngalinye i-cycle, izinguquko zihlanganisa. Ngalinye i-cycle, i-self-model yakho ihlukanisa. Ngalinye i-cycle, izilinganiso ezingenakwenzeka ziye zihlanganisa ngokushesha. Ngemva kweminyaka eyodwa: Uyakwazi ukuhlaziywa kwezinhlamvu ezine. Ukulungiselela izinhlamvu ezine ezivamile. Ukulungiselela idivayisi yakho emanzini. Ngaphandle kwezinye izinguquko ezithakazelisayo, lokhu kusebenza ngokuvamile. Ngenxa yokuba awukwazi ukuguqulwa kokusebenza kwakho kuphela. Uyakwazi ukuguqulwa lokho. I-brain yakho yasungulwa ukuze ubhale wena ngokufanayo. Kuyinto umsebenzi yayo. Uma ufuna ukuba abe nomntu omtsha, ungakutholanga le nkqubo. Ufuna ukusebenza naye. I-illusion ye-one-day ibonisa ukuthi ukucubungula kubaluleke kwama-decision. That you can wake up one morning and simply be different. That change is about motivation and willpower and discipline. Ngaphandle kwalokho, akuyona indlela yakho yokusebenza. Yenziwe ngokushesha ngexesha elandelayo. I-Resolution ye-New Year. I-Promise ye-Monday e-Morning. I-Promise ye-Birthday. Uyazi, hhayi? Lezi ngempumelelo. Lezi ngexesha lokucubungula lapho ungayifaka ngokufanele ukuthi ungatholakala. Lezi ngempumelelo ukuthi ngexesha elidlulile. Ngiyazi kakhulu. Ngingumfana kakhulu. Ngingumfana kakhulu. Kuyinto ingozi. Lezi zihlanganisa kuyinto enikezela ekubeni ukujabulela futhi ukujabulela, ukujabulela futhi ukujabulela, ngaphezulu nangaphezulu. Ngenxa yalokho, lokho akuyona ukuguqulwa. Kuyinto ukuguqulwa kwe-psychological eyenziwa ekutholeni ukuthi uye ukuguqulwa ngaphandle kokwenza umsebenzi wokuguqulwa. I-brain yakho inikeza ukuguqulwa kwezifiso ezivela – i-dopamine hit ye-possibility, ukuguqulwa kwe-identity ye-one who’s “working on oneself”, i-validation ye-social yokubonisa izidingo zakho. Ngemuva kwalokho, kuyimfuneko. Kuyinto esifundeni ukuba uthatha usuku. Kuyinto esifundeni ukuba uxhumane isikhokelo. Kuyinto esifundeni ukuba ubuhle. Futhi uma uxhumane, uma uxhumane, ngoba uxhumane futhi usebenza kusukela izakhiwo ezine zebhizinisi ezijwayelekile ezidala ukwelashwa kwalo, uxhumane uxhumane. Ngaphandle kwalokho, akuyona ukuthi ungumfihlo. Ngaphandle kwalokho, ungumfihlo. Ngaphandle kwalokho, ungumfihlo. Zihlanganisa i-homeostasis. Zihlanganisa izakhiwo ze-identity ezine. Zihlanganisa ama-prediction error. Zihlanganisa ngokugcwele ukuthi uye uvame. Ngaphandle kokuba usebenza nge-mechanisms kunayo. Ukuguqulwa okwenziwe ngempumelelo: Umhlahlandlela Olandelayo I-One Behavior I-90 Usuku Ukuvumela i-transformation compound Ngaphandle kwemizuzu emangalisayo, Ngaphandle kwemizuzu emangalisayo, Ngaphandle kwemizuzu emangalisayo emangalisayo, Ngaphandle kwemizuzu emangalisayo emangalisayo. Ngokusebenzisa ukujula, unglamorous, ukujula ngosuku. Ngokusukela lapho ungenza. Ngokusebenzisa ukhuseleko kwe-neural pathway emzimbeni yayo yokuqala. Ngokusebenzisa ukujula nge-melt of iintsuku 15-45 lapho wonke ingxenye yakho ufuna ukujula. Ngokususa i-impuls ye-scaling of iintsuku 60-75 lapho uzothola ukuthi kufanele ukwenza ngaphezulu. Ngezinye izinsuku ezingu-90 ezihlangene zibonisa emzimbeni yakho ukuthi le nempahla inikeza ukuthi wena ngokwenene. Kuyinto. Kuyinto yonke inkqubo. Ngaphandle kwe-Sexy. Ngaphandle kwe-Inspiratory. Ngaphandle kwe-message ungathanda uma ungathanda lapho ungathanda ngempumelelo futhi ungathanda ukuguqulwa yonke into emzimbeni yakho manje. Kodwa lokho kusebenza. I-Major people spends their entire lives preparing to change instead of changing. Thina siphila nge-intentions best and the same identity that they have always had. Futhi ngemva kweminyaka eminyakeni yokufunda futhi awukwazi ukuguqulwa nge-motivation kanye ne-willpower kanye ne-discipline, ngemva kwezigidi ze-conversations namadoda abavela ngempumelelo emzimbeni zabo, ngemva kokuphumelela emzimbeni ye-neuroscience ye-identity formation kanye ne-behavioral change, Ngingumfana ngathi: Umhlahlandlela we-one-day kuyinto enikezelo enikezela. I-protocol ye-90-day kuyinto enikezelo enikezela. Umbuzo akufanele ukuguqulwa. Umbuzo: Uyakwazi ukujabulela fantasy ukuthi ukuguqulwa kwenziwa ngexesha elifanayo futhi uye ngokufanayo. Ukusebenza kanjani? Ukusebenza 90 izinsuku. I-One Behavior. Akukho isizukulwane. Kuyinto i-protocol Now the only question is: which scheme you’re going to update first? Ngena ngemvume, Ngena ngemvume