미루는 습관 극복하기: 저항과 자존심을 극복하는 요령

### 어려운 일을 꾸준히 해내는 두뇌 활용하기
* 🧠 "우리의 행동에는 패턴이 있으며, 주의를 기울이면 **열심히 일하면 항상 두 가지 유형의 저항**에 부딪힌다는 사실을 발견할 수 있습니다."
* 😓 첫째, 부정적인 감정이 있습니다. **스트레스를 받거나 지루함을 느낄 때 내면의 아이가 깨어나 일을 미루게 됩니다.**
* 💪 두 번째는 우리의 자아 또는 자아상입니다. 우리의 마음은 **자존심에 도전하는 일을 피함**으로써 자존심이 상하지 않도록 최선을 다해 보호하려고 합니다.
* 🔄 뇌의 자연스러운 반응에 맞서 싸우는 대신 **저항의 원인을 파악**하고 접근 방식을 바꾸면 뇌를 속일 수 있습니다.
* 🎯 첫 번째 팁은 **목표를 바꾸고 어려운 일은 잠시만 하겠다고 스스로에게 말하는 것**입니다.
* 또 다른 효과적인 요령은 **"그냥 준비하기 시작하기"**입니다. 동작을 연습하면 실제로 작업을 수행할 수 있는 경우가 많습니다.
* 🍬 어려운 작업을 즐거운 작업과 함께 배치하여 **열심히 일하도록 동기를 부여**하고 부정적인 감정을 줄이세요.
* 자존심에 대한 부담을 덜기 위해 우리는 **재미와 학습에 집중**하고 작업을 **게임처럼 대할 수 있습니다.**

어려운 일을 하도록 뇌를 속이려면 부정적인 감정과 자아의 저항을 이해하고 극복하여 일관성 있게 일을 하고 즐거움을 느끼도록 해야 합니다.

for the longest time, I struggled with procrastination. It was tough to regularly hit the gym, study for exams, or do hard things, even if I knew it was for my own good. Recently though, I've been able to consistently take action, and I realized it actually has nothing to do with willpower because there's a way to trick our brain into doing difficult things even when we don't feel like it. So to outsmart our brain, we first have to look at how our mind works because our behaviors have patterns, and if we pay attention, we'll discover that hard work is always met with two types of resistance. First, negative emotions. The analogy I always use here is to think of our brain like a spoiled child. When they don't get their way, what do they do? They complain, they throw a tantrum. Our mind works the exact same way. When things feel stressful or boring, our inner child awakens and procrastinates, imagining how difficult it's going to be to get started with work for the day, start a

side hustle or study for exam. Second is our ego or the self-image we have about ourselves. Our mind does its best to protect our ego from being hurt because the ego is what we attach our self-worth to. For example, if I grew up believing I was gifted or better than most people, that makes me feel special. But if suddenly I had to do something outside of my comfort zone like ask out a beautiful woman, I would subconsciously avoid it because if I failed, that would prove I wasn't gifted and it would destroy my ego. So instead, to preserve my self-image, I would avoid doing the hard thing at all. So in either case of resistance trying to fight against our brain's natural response to doing hard things, it won't work. But if we identify the source of the resistance, we can change our approach to trick our brain into working with us. So let's start with negative emotions. The amount of negative emotion you feel towards something directly depends on the size of it. For example, the feeling of boredom would be

substantially worse if I knew I had to spend two months without my phone, versus spending one hour without it. I would feel substantially more overwhelmed if I had to write an entire book than if I had to write one paragraph. Our mind is very visual. He does a mental calculus amount of effort and struggle it's going to take to reach that end goal. So what if instead the shift goal. So first tip is tell yourself you're only going to do the hard thing for a little bit, right? You're only going to take a baby step. Finishing the entire u-world qbank, it's a lot of damage, but let's just do one practice problem. Getting jacked feels impossible, but let's just do one set of bench press. Running a 10K sounds really, really far, but hey, let's just run around the block. James Clear calls this technique the two-minute rule. We can lower the stakes of the task so the negative emotions around it don't feel so overwhelming. Do the hard thing for just a little bit and then re-evaluate.

how you feel. That wasn't that bad. So what would it look like to just do it for a little bit longer? How bad would it be to do one more practice problem or one more bench press? When we break apart a huge daunting challenge into very small steps, it won't feel so scary. It will be more likely to follow through. Another trick that's absolutely worked for me is I'll just start getting ready. Like if I'm supposed to go work out but I'm feeling resistance, I just change into my shorts. I'll put my shoes on, grab my keys. If I feel frustrated that I have to study, I'll just open up my textbook. I'll pull up my study scheduler, I'll get my calculator out. I'm not telling myself I'm going to do it, I just start getting ready. And usually just going through the motions of getting ready, I eventually convince myself that, you know, well, I might as well just do it now since I'm already here. This literally happened to me this morning, like some guy called and tried to sell

me like landscaping services. Not even have a house, you know. He was like, well, since I have you on the phone already or like you came all this way, we might as well just buy it, right? Seriously, this tip works. Just give it a shot. The next thing you can try is the batch difficult work with enjoyable work or with her Works. Remember, our brain is a spoiled child, so we need to speak to it that way, or else we'll encounter even more resistance. Like say you're babysitting a kid and they start throwing a tantrum about doing their homework. I would say, well, if you finish your homework, watch a movie, and you get to choose a movie. Batching is incredibly underrated and effective. I use this all the time. When I was in school, I make plans to go out with friends, but only if I finish my work before for them. Or I've only watched anime if I was on the StairMaster. Try to find ways to incentivize hard work with enjoyable things, and the negative emotions around it won't be so high and be more likely.

to do it, let's move on to Ego now. So, our ego is formed based on all our past experiences, and it defines who we are and shapes our reality. In Maxwell Maltz's book Psycho-Cybernetics, he explains that all of our actions, feelings, behaviors, even our abilities, are always consistent with our self-image. We can only act based on beliefs we have about ourselves, but our beliefs have nothing to do with the action itself. For example, regardless of whether or not I believe I can run a five-minute mile, the act of running (trying) is exactly the same. The only difference is that my ego puts up resistance because it's afraid of failing. So, something we can do is what I call taking the pressure off our ego. During clinical rotations in medical school, I frequently had to step out of my comfort zone and do difficult things. I had to give lectures, I had to do procedures, I had to break tough news to families. I even had to tell a 16-year-old she was pregnant. And if you've never

done it before, and you know you're gonna suck at it, and multiple high-profile doctors are watching and grading your performance. Let me tell you, it is terrifying, but I did work with other students who didn't really seem bothered, like even when they made mistakes or they messed up and stuff, they were eager to get back at it. I remember asking one of my friends how she was always so positive and willing to step out of her comfort zone, and she told me she wasn't even thinking about that, all she was doing was having fun. She was immersed in the process, learning, and treating it like a game, and that idea really stuck with me. If we take the pressure off of you and just focus on having fun, the resistance drops, and we can just start to enjoy the task and actually perform better. Alex Lowe, he was this inspirational mountaineer who was notorious for his infectious enthusiasm. He once said, The best climber is the one having the most fun, and I think that idea truly applies to so many things in

life, especially when doing difficult things. Now, of course, you're probably thinking, What if there's absolutely no way I can imagine this hard thing being fun? What if waking up at 5 a.m., running in the freezing cold to the gym to lift heavy things just can't be fun? Fair enough. There is another trick we can use on our brain: change the narrative we have about ourselves. We all talk to ourselves, but what most people don't realize is that the words we use are very important. There are nuances in language we can use to trick our brain. For example, change the narrative so that doing the actions of that hard thing aligns with your identity. Take this statement, for example: if I tell myself I need to work out and get in shape, my brain receives this message, processes it, and decides, You know what? We're not going to work out today, because by definition, if I need to get in shape, that means I am not in shape. And someone who's not in shape is not someone who works out. And so, I'm not.

going to work out. My brain is going to resist working out and come to this crazy conclusion because it doesn't align with my identity. But if I rearrange the words a bit and I tell myself I am a person who works out. Well, what do people who work out do? They go to the gym. They're probably in shape. Great, that means I'd go to the gym. Doing that hard thing will align with my self-image because remember, we can only act according to how we view ourselves. I know this might sound crazy, but I'm not saying to flat out lie to yourself. Obviously, I can't say I'm a person who will launch a billion-dollar company tomorrow. That's just outright foolish. But this is why language is so important. The key to tricking our brain is to align our identity with the actions of the person we want to become, not the end result. I'm not saying I am super jacked. I'm saying I am someone who works out. You see the difference. One of those is

based on progress based on actions, and the other one is based on fantasy. Now, of course, we don't want our brain to be in a constant state of deception. Tricking our brain is not a permanent solution to getting us out of our asses and actually doing difficult work, but it actually doesn't need to be. Once we're able to cultivate consistency in our work and in our habits, that itself becomes a snowball effect that perpetuates motivation. Consistent action leads to progress, which leads to motivation. Seeing gains in muscle growth gave me motivation to go to the gym, and the more I went to the gym, the better I got at exercising because no one likes to be bad at what they do. That's a breeding ground for negative emotions and ego buffering. Once we develop consistency, we'll start to enjoy doing the hard things. We'll start to enjoy the stressful feeling of pushing heavy weights. We'll start to enjoy the cognitive effort of studying and learning, and that as the ultimate goal. Definitely try these out for yourself.

those are some of the strategies that I use to get myself to do hard things by tricking my brain. If you've got other strategies you use, drop them in the comments below. Let me check them out, and I will see you in the next video.

How to Trick Your Brain into Doing Hard Things

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미루는 습관 극복하기: 저항 극복을 위한 가이드

미루는 것은 의지력의 문제가 아니라 우리의 뇌가 부정적인 감정에 어떻게 반응하고 자아를 보호하는지를 이해하는 것입니다.

미루는 습관을 극복하는 열쇠는 저항의 원인을 파악하고 작은 단계를 밟아 작업의 위험도를 낮춤으로써 뇌를 속이는 것입니다.

흔히 '2분 법칙'이라고도 불리는 이 기법은 어려운 작업을 덜 부담스럽고 관리하기 쉽게 만드는 데 도움이 될 수 있습니다.

미루는 습관과 업무에 대한 저항 극복하기

작업을 작은 단계로 나누면 압도당하는 느낌이 줄어들고 실행 가능성이 높아집니다.

작업을 준비하기 시작하는 것만으로도 마음을 다잡는 데 도움이 될 수 있습니다.

어렵거나 불쾌한 일을 즐거운 활동과 함께 일괄 처리하면 인센티브를 부여하고 저항을 줄여 성취 가능성을 높일 수 있습니다.

자아의 형성과 성과에 미치는 영향

우리의 자아는 과거의 경험에 의해 형성되고 현실을 정의하며, 실패에 대한 저항과 두려움으로 이어집니다.

임상 실습을 하는 한 의대생의 경험에서 볼 수 있듯이, 자아에 대한 압박감을 덜어내면 저항을 줄이고 성과를 향상시킬 수 있습니다.

두려움과 압박감에 집중하기보다는 재미있게 즐기고 업무를 게임처럼 대하는 마음가짐을 가지면 더 나은 성과와 긍정적인 태도로 이어질 수 있습니다.

자신과 대화하는 방식을 바꾸면 뇌가 원하는 행동과 일치하도록 유도할 수 있습니다.

우리가 되고 싶은 사람의 정체성과 일치하도록 내면의 대화를 재구성함으로써 어려운 과제에 대한 저항을 극복할 수 있습니다.

이 접근법은 최종 결과보다는 행동과 일치하는 데 초점을 맞추고, 언어를 사용하여 자아상을 형성하는 데 중점을 둡니다.

뇌를 속이는 것은 어려운 일을 피하기 위한 장기적인 해결책은 아니지만, 일관성을 기르면 동기 부여의 눈덩이 효과를 가져올 수 있습니다.

일관된 행동은 발전으로 이어지고, 이는 다시 동기 부여로 이어져 궁극적으로 도전적인 작업을 즐길 수 있게 됩니다.