This Tree guides you in overcoming your inertia so as to stop avoidance and use time well in response to feeling it is impossible to get anything done.
This account is not a full exploration of psychosocial issues. It's purpose is to demonstrate that THEE is a model whose exploration generates findings that did not go into its construction. The specific aim is to scientifically validate conjectures developed in relation to the reversal of the oscillating duality and the identification of Root Level pressures of presumed biological origin. See more here.
Note: The key Performance level in this emergent framework appears to be read this part first.because tasks must have been previously too demanding and lengthy. Tasks therefore need adjusting to become acceptable. It may help to
Seek Guidance at KL7 by
Take Heart at KL4 by
Find Energy at KL2 by
Make It Happen is at KL1 by .
From top to bottom there is a concrete and practical approach. In the spine, the two extreme Centres seem externally oriented: at the top (KL7) you make yourself dependent, at the bottom (KL1) you make yourself self-reliant. The other two Centres seem internally oriented: the upper (KL4) provides a continuity, the lower (KL2) provides an adaptability.
In this central spine, the yourself v your situation duality is fused.
In these balanced Centres, whatever works for you has to apply simultaneously for relevant others and/or the situation:
The three vertical Channels show a progression from doubt through to certainty:
KL7B ↔ KL4B: challenges whether you are genuinely ; and your challenges you to .
KL4B ↔ KL2B: Your energizes the that you experience when confronted with the relevant task; and the before and after action energize .
KL2B ↔ KL1B: The relevant to the issue confirm that the time for some has arrived, and your confirm an has succeeded.
are the biological foundation for the transmission of meaning. The specifically relevant to overcoming inertia are a matter for your choosing. So they can vary greatly. They may be something you create (e.g. setting an alarm) or they may exist in the environment and be used for this purpose (e.g. the sound of church bells). The main factor is their distinctiveness and capacity to remind you in a very specific way. Your could use a timer to prevent dithering—but only if you respect it and decide one way or another the moment the buzzer sounds. Pieces of coloured paper with instructions are stimuli that convey useful messages: but such notes get lost if they are not respected.
The stimuli might be items on a list crying out to be ticked off; and such lists should be stuck on the bathroom mirror or front-door so that they cannot go unnoticed or get lost. Stimuli may be part of more complex implementation intentions: if X (the stimulus) occurs, then I will do Y e.g. if anyone comes to visit, I will clean up the living room top to bottom beforehand; my second glass of wine will never be finished or re-filled. Some sensations need to be treated as stimuli e.g. instead of suppressing or inhibiting or ignoring bodily sensations indicating a physiological need or excess, you must respect and respond immediately.
occur at a particular moment in time and therefore deal directly with the pressure that was previously associated with avoidance. Selflessness is also evident because the must be regarded as sacrosanct rather than as dependent on your whims or preferences. Personal wishes and feelings must be ignored once the is registered, and the pre-determined response must be provided without fail.
focuses to your daily routines and enables you to create to externals that waste time or otherwise impinge on performance. set up a challenge to your .
The likelihood of overcoming avoidance, especially if long-standing, is zero unless you seriously . There is a limit to self-coercion. You must feel good about making a start. However, there is no action too small to show yourself and others that you intend to make progress. is a heartfelt statement to yourself and relevant others that you are indeed taking the particular activity or goal seriously as a valued or necessary aspect of your life. So should enhance well-being: if it doesn't, then something is wrong with your perspective and you should seriously re-consider the goal, your methods or the larger context.
In pursuing major goals, failure is an objective reality and an ever-present possibility. In this domain, by contrast, what is called 'failure' is simply choosing not to do what you can easily do. Such failure is 'not really trying'. Whether or not you areis evident by how seriously you activate the 8 Centres that feed into .
If failure involves an optional goal and you discover that you are unwilling to do all that better option is usually to explicitly abandon it (at least for now). You are then freed to turn your energies to a more congenial purpose.entails, then the
takes place in time, partly because it accompanies and is evidenced by actions of many sorts as described here. The state of makes you feel good because you know that your precious time is well-spent. Well-being accompanies addressing what you have decided that you must do or should do or have always wanted to do. Because genuine is about what you know is good for you, it becomes a way to enjoy your personal freedom.
credibility from your , and is incentivized by for these mini-achievements. If you are genuinely , get accepted even if disappointing or shocking. also ensures that you become realistic in your . As noted above, challenges the and energizes your .gets
are the characteristic form of experience that you can rely on for guidance as to the moment in time that action is needed. As well as heralding avoidance, also provide certainty by indicating successful action. The prior is usually unpleasant (disgust, tiredness, pain, irritation, fullness, confusion) while the subsequent sensation is usually pleasant (relief, tingling, exhilaration, comfort, clear-headedness).
The sensation is blatant if visual: 'just look at that mess' versus 'look at that neatness'. Even sensations that are vague may be unmistakable e.g. sensations of tiredness at the thought of going to the gym, a sense of distress at the idea of socializing, or the feeling of burden at having to prepare a proper meal rather than buying fast food.
not only herald avoidance, they also indicates successful action. Once you decide to prepare a meal (with sensible ), it can be great fun. A neglected mouth feels somewhat thick and coated, while flossing and brushing with minty toothpaste generates a pleasurable sensation of a clean tingling mouth. There is a sense of satisfaction when the living room looks tidy. You may have to convert sensations, rejecting habitual comfort of high-fat high-fructose junk foods for the pleasurable tastes of a crispy fresh chicken salad.
The relevant confirm the taken. They should also be used to reaffirm that you deserve those , and to align with energize you to .
Physical actions take place in time and space, and being concrete you can rely on their completion in the time allocated. The performance pressure is handled because the time to fulfil primarily manual tasks (e.g. file a pile of correspondence) or physical demands (e.g. remove old boxes from the attic and take them to the dump) or pursue a goal (e.g practice the guitar) is either pre-determined or can be specified without any problem. Because simple movements produce a completion, they can be channeled into and used to constrain the required .
The other three levels—KL6, KL5, KL3—have two Centres each: these must take heed of each other and connect to the Centres on the spine.
Time is critical and the problematic activities are not the central issues in your life. So the degree of change to be introduced into your life needs to be minimal and practical. However limited, the adjustments are significant and their introduction depends on your autonomy. Changes that you reciprocity.relate to performing efficiently and these need to become habits. Changes that you create in your should support by addressing . The two sorts of changes should mesh and reinforce: i.e. show
There is something amiss with your usual habits if there is continuous failed performance. So you must impose some variations i.e. trivial alterations that are just means and do not affect your lifestyle, personality, or beliefs.
Changes that make your life easier might include: •get in the habit of saying "no" to demands; •develop a "do it now" policy for ultra-short tasks; •use pre-specified schedules; •turn off background TV; •cut social media use; •optimize all processes to suit your nature e.g. if you are an early bird start at 5am, if you are a night owl start at 11pm; •quit activities that have become obsolete; •give tasks a chance to disappear; •share the load with others more often; •create goals for the day and/or week; •get training in basic skills like typing or use of a spreadsheet; •prepare well in advance to avoid rush and hassle. Any rules and scripts must not be too rigid: allowing some flexibility enables the habits to soon feel easy and natural.
become committed to , strengthens your , and focuses .helps you
To stop avoidance, you must fit everything in to the time available. Minor changes to your routines and use of scheduling can make an immense difference. The requirement here is to improve timing of rather superficial aspects of daily life e.g. what you do before breakfast, when you organise your tidying, what tasks you make absolutely regular.
You should allocate tasks in relation to the quality of your time: pursue the core goal when you are freshest and leave mindless activities for low quality time. Also distinguish times when you must never be interrupted from periods when you are available. Batch and temporarily postpone miscellaneous tasks to be done in a chunk of time, rather than letting them disrupt you on an hourly or daily basis.
The biblical in,junction to take off one day each week (Saturday or Sunday) from all effort seems wise to ensure you can recuperate and enter the new week re-invigorated.
support for , encourages your , and demandsprovides
Something strange has been going on: you have not been doing what you say you want to do or you have been avoiding things that you know are absolutely necessary. So it is vital that you understand what is going on as you resolve the impasse and failure. You must complementarity between what you discover about yourself and about the situation.carefully both yourself and the relevant process and externals in real time, making a point of noting down observations relating both to success and failure. There should be a natural
As noted above, you needin the problematic area, but others cannot tell you what they are. If you observe yourself carefully, you can choose to do what is natural and easiest for you. No one but you knows when it is least trouble to shave and shower; or how to force yourself to buy new clothes. You will fail at times, but if you are observant, you can why you failed. The cause may be external or you may notice fear, shame or guilt behind a reluctance to try. That can then lead to development of or .
validates , helps you become realistic in , and strengthens .
There are many minor and seemingly trivial aspects of everyday life that can contribute to your inertia or help you move toward your goal. Does music in the background help? Is a particular room especially congenial for work? Do you like clutter or are you better off without it? Does a warm-up help? Is your partner's presence distracting or supportive? To notice such issues, by keeping a daily goal journal or a diary that records your struggles.
Learning from failure is important and this demands that you observe closely exactly what happened or what interfered. Simply organizing the issues and tasks properly can help you see clearly what is going on. There is software to help you track and record progress. Involving a friend or partner not only provides company, but also ensures independent observations and an accountability check.
justifies using . It also provides acceptance that you are , and encourages .and the effects of environmental factors
stop avoiding tasks. You must have avoided them because they lacked acceptability in some way. So overcoming inertia depends largely on ensuring their acceptability now. You can make relevant useful tasks acceptable by making them easier. The shorter the task duration, the simpler the work, the easier its completion, and the quicker the feedback on your effectiveness. Creating micro-goals enables mini-victories which produce an intrinsic pleasure (probably dopamine or endorphin release). But you need bigger rewards than that, so you must further increase acceptability by arranging for self-gratification. Linkage is essential: employing any useful tactic must take into consideration the need for organizing gratification, and vice versa.(or tactics) are pure means i.e. steps towards an outcome that counts. These purposes define necessary small tasks that should always carry an explicit deadline for completion to ensure performance. The aim here is to help you
To make the tasks as easy to perform as possible and get quick feedback, it is always advantageous to break them down into smaller and smaller elements i.e. set mini-milestones. There is no limit to how small and simple a tactic can be until you reach a specific physical movement. 'Baby steps' may involve subdividing tasks down to a duration as short as 3 minutes and rarely more than 30 minutes. In cases of repetitive tasks (like practice), a strict time limit avoids exhaustion or boredom.
credibility for and validate your . They should align with and channel relevant .provide
You also need tactics that serve no other purpose than to make you feel good e.g. keeping a "done" list or adding a completed task to your "to do" list and immediately striking it out. Sometimes you should just take a break, go for a walk, have a beer and share your latest victory with a friend. Given a visceral dislike of wasting time on activities with no intrinsic personal payoff (e.g. tax returns), rewards are important. You may create yourself a star chart, much as children enjoy at school; or organise the receipt of compliments from a buddy. Pleasures can come in other ways: e.g. if you keep a diary of observations, it may be a good idea to buy and use a special pen and an attractive notebook. For a bigger hit following a slightly bigger achievement, you may promise yourself to watch a movie, have a dinner out or even take a vacation.
There are more complex reward schemes e.g. use multiple categories of reward dependiing on the extent of task completion. Some advocate masochistic methods: e.g. making a consequence of failure unbearable, setting aside a usual pleasure till it is earned, setting up a shame scenario in case of failure.
The incentivizes and justifies to check you deserve them. This gratification also constrains what are chosen as acceptable, and reaffirms relevant to the issue.
See how the framework may be used (or misused).
Initially posted: 21-Aug-2013. Last amended: 18-Jan-2015