10 months ago

Before you officially answer this question, let's take a look at this question:

Without a mobile phone, can you really start learning with peace of mind?
Maybe you now secretly think in your heart: Hey? It doesn't seem to be, but I don't think I have a mobile phone. I can study hard...

If you think so, then I will share my own experience first, then talk about "how can I really learn", if you feel that the content is helpful, welcome to the collection + like.

1. Let me talk about my own experience first.

During the summer vacation in junior high school, I once had a plan to seriously plan the two-month summer vacation. At that time, I thought about the whole afternoon and evening time of the planning and planning. The exact time is a few points. What exercises to do, even taking into account how long it takes to “work and rest”, etc. It seems that the summer promotion plan that was proposed at a young age is still “great”.

But this plan has problems at the implementation level:

On the first day of the project, I was able to complete almost 80% of the tasks on the plan, including previewing the text, doing exercises, and one-hour exercise... But the next day, sorry, I still want to be full of energy the next day. The land began to land its own plan, but the idea was fleeting, and it would rather not be a book.

So the complete summer promotion plan announced abortion on the second day of implementation...

- I have finished speaking here.

I believe that more than 90% of such experiences have been experienced. In very classic terms, it is "intermittent smug, continuous eating and waiting to die."

And please note that at that time, it was a middle school, the management of the house was strict, and there was no electronic equipment on hand (the electronic watch would not be considered), but it was far from "there to be able to enter an efficient learning state without interference from electronic devices."

Therefore, if you want to improve efficiency in the long run, it is no obvious effect to remove the "interference factor" around you. The key is how to establish a good learning and work habit mechanism with limited energy. (Remember the "limited energy" and "customary mechanisms" in the second half of the sentence, these two words are at the heart of this dry article)

2. About willpower

What is "limited energy"? The answer is "willpower."

Most people who browse this question are definitely friends who want to maintain a high-efficiency learning state, but how to maintain an efficient state? One of the most important factors is the willingness to invest.

Many people must have this experience when they go to college: before the final exam, in order to avoid the subject, reading a book every night, you can do two nights to write down the main points of the course, and pass the exam - willpower Very powerful, the state of learning is very good, but once the exam is over, the state of "nothing to learn" is immediately vanished.

We all know that such an efficient learning state is what we want, but why can we only “break out” a strong willpower at a specific point in time (for example, before the exam, before the deadline for thesis defense, etc.)?
There are two necessary explanations for this issue:

(1) Everyone's willpower is limited

There are many psychological experiments abroad that have proved this. Just like athletes running, if it is a long-distance race, athletes will definitely not choose to rush to the maximum speed at the very beginning - this can only quickly consume their strength and can not run the full course.

The same willpower, limited willpower can not be consumed quickly, so that we can not achieve long-term stable focus on learning and working conditions. Therefore, we need to use the willpower, continuous and steady force, and bring a steady and steady focus on learning.

Seeing this, perhaps a friend will say: First, I don't understand how to steadily invest in my "willpower". Secondly, I want an efficient learning/working state, which is bound to be invested and consume a lot. Willpower.

Let's first take a look at [I want an efficient learning/working status, which will inevitably involve a lot of willpower] how to solve this problem.

Here you need to mention the second conclusion.

(2) It is not the willpower but the habit to ensure efficient and continuous learning.

The power of habit is undoubtedly huge - some trivial things are actually very troublesome to do, but under the guidance of habits, we can do it without pain and hindrance. For example, every morning, when the alarm clock rings, we will consciously spend fifteen. Twenty minutes to finish the wash, and then let the students spend twenty minutes a day to recite the words. At the beginning, ta must be very painful, but once the habit of backing words is developed, the painful feeling of ta is naturally reduced. It is even considered to be something that must be done every day...

- Habits, let us complete some work without any difficulty, although most of these work may be trivial things in life, but we can cultivate some habits through deliberate training to help us achieve good and stable. Learning Status.

Using habits, things that would otherwise have to be done by relying on willpower are easily accomplished, and the purpose of reducing willpower consumption is achieved.

3. About training habits

Habit cultivation can be divided into four parts: trigger mechanism, inertia behavior, reward, and belief.

(1) The trigger mechanism can be seen as a "fuse" that causes a habitual action. For example, every time you pick up the phone to unlock it, you can open the WeChat involuntarily to see if there is any unread message. Here [take up Mobile phone] is the fuse, triggering the habit of [view WeChat message]. Strictly speaking, the fuse is not good or bad. What affects us is the action caused by the trigger mechanism. For example, when you read the book, you pick up the mobile phone. Originally, you only want to see the time, but the result is involuntarily started. After a half-hour, but still did not return to reading the state, then [take the phone] this trigger mechanism, will have a greater impact on your learning status.

(2) Inertial behavior is a habitual behavior caused by the trigger mechanism. In most cases, you will make habitual actions in the unconscious. Still using the example just now, I am ready to start reading, but I always have to play the phone for a while - you know that it is wrong, but you can't help but make such an action.

The content of this part can be explained by the content of the introduction to psychology:
In the human brain, neurons remember each time their behavior. If a series of movements is repeated more often, the basal ganglia tends to become a "pattern", and the fixed behavior or emotions are related to each other. The series of actions are getting more and more easy to happen, and eventually become a habit.
Every time you read a mobile phone while reading a book, the neurons in your brain remember the connection between reading a book and playing with a mobile phone, which means that next time you will be more likely to touch the phone while reading. If such behavior is completely "remembered" by the basal neurons, then it becomes a fixed pattern, which is a habit.
The power of habit is amazing. When you re-touch the same behavior, the neurons will automatically remember the links that have been there. Many people have had similar experiences - some dancers don't practice for a long time, but once they get back in touch, dance moves can be learned quickly.
Therefore, if you want to change your own learning state, you need to start by changing your inertia behavior. At this time, your willpower needs to start to work. When reading a book, if you can't help to start touching the phone, you need to "control" your inertia as much as possible, and you can't make a link between reading and playing mobile phones. This will have some difficulty in the beginning, but you have to believe that every restraint will make the next restraint easier. In the end, you will no longer need to use your willpower to correct your behavior. At that time, you will find that focusing on reading becomes your inertia.

(3) Reward refers to the rewards that are given to you when you have used your willpower to correct your behavior and develop good habits. If you have “staged” results, you can give yourself a prize. This reward can be something you like. It’s a short trip, or it’s a big meal that you can’t afford to eat. Reward is very important in the process of cultivating habits. After all, using willpower to constantly correct your behavior is a hard thing. Appropriate rewards can generate positive incentives for you to taste and cultivate good habits. Sweet head."

(4) Faith, do you feel very "virtual"? But in building a habit of this “great” project, belief is the most important internal driving force. Just like you read and think every day, you want to be a thoughtful and in-depth person; you spend an hour reading English newspapers and magazines every day to learn a second language; when you look at this answer, you want to reach your heart. Learning status... When you are constantly trying to cultivate your habits, your beliefs will give you positive feedback on the deeper level. Different from the short-term positive incentives generated by “reward”, the positive incentives that beliefs can generate are long-term and continuous. . All in all, the stronger your beliefs, the more positive feedback you can generate, which means you can take more pain in changing your behavior.

Understand the scientific mechanism of habit formation, you may be able to understand that [I want an efficient learning state, which is bound to invest a lot of willpower] is not true.

In order to achieve effective learning and working conditions, it is necessary to use [careful learning] as a habit to cultivate.

- This will be a relatively long-term process and it will be a painful process. But you have to know that the [efficient] learning state is very difficult to get. A little bit of starting to do well is an effective way to constantly let yourself actively approach the efficient and focused learning.

4. 6 tips on developing good habits

I still want to share with you some tips on habit cultivation. However, I still want to remind you that these skills will not help you to enter the state of long-term efficient study and work. These skills are actually based on some very basic psychological perspectives to help you lower the threshold and difficulty of establishing some excellent study habits. .

(1) Management at hand

This is the learning tip introduced in the book Single-Core Work Law.

Ps: The "Single-Core Work Method" contains a physiological explanation about learning to go. Human physiology instinct will "encourage" us to distract in different states. Every time there is a distraction (such as playing mobile phones while reading a book, when we are in class), the brain will secrete dopamine, which will produce a short-lived pleasure. It simply explains why many people are more and more unable to control themselves. Every time they go to the brain, they will make you "cool". Who can stand it!
The rule of management at hand is the way the author proposes to fight against distraction. Divide your study area into high-risk areas, medium-risk areas and low-risk areas. The three areas are getting farther and farther away from you.

The high-risk area only stores some of the necessary items for the current learning task; the medium-risk area is the area that you need to stand up, or move your position to "enough", store some items that may be used; the low-risk area is away In the farthest area, you need to take a long distance to get storage areas such as mobile phones, tablets, gaming computers, and so on.

The essence of the management method at hand is to increase the cost of your temptation to yield.

If the mobile phone is placed on the edge of your own book, you will certainly be unable to take a look at it. If you want to hold back the mobile phone for a long time, you need to put a lot of willpower to correct your behavior; but if you are in the library Reading books, mobile phones are placed in their own dorms (when I was in college), you don't have to worry about the fact that you will be distracted by playing mobile phones.

Seeing this, maybe some friends will question:

At the beginning of the answer, you said that the mobile phone is not the essence of the problem of learning, but now it is recommended to "get away from the phone" tips, is this not to hit your own face?
No. As mentioned in the previous article, the core of “really meditation learning” is the development of habits, and “away from the mobile phone” only reduces the “threshold/difficulty” of habit cultivation a little, helping you to complete the “base neuron” mode faster. Chemical.

(2) Turn off "passive push"

If you think that the phone will miss a lot of important news when you can't reach it, you have to take your phone with you. How to minimize the distraction of your phone?

The answer is to turn off all app messaging on the phone app (of course, you can choose to keep message feeds from several important apps like WeChat). This also greatly reduces the interference of the phone to you.

Dozens of hundreds of applications installed on mobile phones send several message pushes every day. Imagine that every time you hear the vibration of your mobile phone while reading, you are easy to get rid of, and the brain secretes dopamine to "stimulate" you - how can you learn it!

Click [Settings] to spend 15 minutes to push all app messages off, minimizing unnecessary interference, and effectively reducing willpower consumption.

(3) Make good use of the "servicer effect" to alleviate procrastination

What is the waiter effect?
A psychology professor, Tsignik found that some hotel waiters don't need to rely on paper and pens, they can remember which table they are on, and almost never make a mistake. But the strange thing is that if a customer drops their belongings to the restaurant and asks for the waiter, they don't remember the customer who used to eat before, not to remember where he was sitting. This phenomenon is called "the waiter effect" by Tsignik.
The essence of the waiter effect is that people remember the tasks that have not yet been completed, because these tasks will cause your inner anxiety, and the brain will continue to consciously urge you to complete it - a phenomenon that is very common in our learning life. of. For example, if you listen to a piano performance, if the player is playing a familiar song, but in the end there is no tail, you may be holding a string. "Come on this sound." Your attention will be focused on this unfinished tail, ignoring other things, so that you can't focus on other things.

If you can make good use of the waiter effect, it can help you to complete your study more focusedly, and to some extent alleviate the procrastination of learning. If you are kidnapped by the "waiter effect," your learning status will also be affected. Different levels of negative impact.

Say a scene where "the waiter effect" appears in life entertainment.
Many people who are familiar with Marvel movies know that the movie is the same as the movie, and it is the "egg egg" inserted at the end of the movie. These eggs will always imply the fans of the next Marvel movie. What important episodes may appear, let Fans can't stop, and they are increasingly looking forward to the next Marvel movie – this is the clever use of the waiter effect.
In learning, we can also use this technique to effectively alleviate procrastination.

Finding a good learning state is actually a difficult task before the initial good study habits are established. Sometimes I sit in the library but don't want to read. You can try this next time: every time you finish learning, you deliberately leave some finishing touches.


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