What is the psychology of wanting to give up intermittently but not wanting to give up?

Hello!

Have you ever wondered what the psychology of wanting to give up intermittently but not wanting to give up is?

Have you heard of the term "self-control" in psychology? I highly recommend you buy and read it! It'll give you a more systematic understanding of how the brain affects our actions. When you encounter tasks and difficulties that need to be completed, you'll be able to judge them more scientifically and not simply attribute them to self-problems.

For example, recently when I was trying to lose weight, I have been exercising for at least 60 minutes every day, except for the first and second days when I had to get used to 30 minutes. I have been doing this for 10 days (the day before yesterday I was too tired and slept almost the whole day without moving). I eat a normal diet in the morning and afternoon (not overeating), and I don't eat at night.

Sometimes I feel particularly passionate, and the more I dance, the more I want to dance! Sometimes (especially when I want to start moving), my mind will think about giving up, and my body will feel tired. For example, today I haven't started moving yet, and I still want to act immediately. I still want to procrastinate! What kind of psychology is this?

You can do it! Losing weight is the ultimate goal, and you can achieve it with a little self-control. For example, if you can persevere for 10 days, you will see results. Although positive encouragement is motivating, achieving your goal requires a lot of mental resources. As time goes on, your self-control may gradually decrease, but you can gradually build it back up again!

Guess what! You can actually lose self-control just by placing a small piece of cake in front of you. It's true! And it's not just about losing control, it's about how our bodies react to certain foods. Did you know that when we eat too much sugar, our amygdala region becomes more active? This sends a message to our brain that we don't want to persevere, that we're too tired, or that we should just give up.

So, how can you improve your self-control? It's simple! Just choose the right amount of rest, maintain a normal routine, and improve your emotional regulation.

Take weight loss as an example. Not everyone can lose weight in the same way, because individuals differ. But that means there are plenty of ways to find what works for you! Choose the right methods of exercise, diet, work, and rest to help improve self-control.

For example, if you feel less tired after exercising for 10 minutes the first day, you can increase the duration to 20 minutes the next day, and then 30 minutes the third day...and so on. Gradually increasing the duration of exercise builds willpower and self-control, which is great news! When emotional fluctuations arise, our self-control can better regulate these conflicts, allowing us to adapt to the environment more quickly, rather than throwing up our arms and choosing to give up.

In addition, there's another fantastic way to improve self-control: mindfulness meditation practice! Our thoughts can often be disturbed by external factors, especially when we're not paying attention to our emotions and thoughts. This makes it more likely that we'll be affected by negative information. But mindfulness meditation allows us to practice and avoid the influence and disturbance of negative thoughts! The only challenge is that it takes time to master.

And there's more! Controlling other sources of interference and stress, such as interpersonal tension and chronic physical fatigue, will also help you manage your mental resources, boost your self-control, keep your cool, and help you stay focused on the present. This will give you the freedom to make your own choices and live your best life!

I really hope the above answers can help you!

You've got this! Keep going!

The situation described is not uncommon. Many individuals experience similar psychological fluctuations during weight loss or any long-term goal-setting efforts. The following psychological concepts can help explain this phenomenon:

1. Motivation cycle: When initiating a new activity, individuals frequently experience a motivation cycle that includes an initial period of high enthusiasm and a subsequent period of reduced motivation or even a decline. At the beginning, people are often full of enthusiasm due to the novelty and the expectation of results.

However, over time, this enthusiasm may wane, particularly if progress is not as rapid as anticipated.

2. Willpower fatigue: Sustained effort requires a significant investment of willpower, and willpower, like a muscle, can become fatigued with overuse. This can lead to moments when you feel exhausted and even want to give up.

3. Instant gratification versus delayed gratification: People are naturally inclined to seek instant gratification rather than delayed gratification. In the process of losing weight, it is difficult to give up some immediate pleasures (such as food) in exchange for future benefits (such as a healthy body).

This can result in internal challenges.

4. Cognitive dissonance: A feeling of cognitive dissonance may arise when there is a discrepancy between an individual's actions and their inner thoughts or values. For example, if an individual has a strong desire to succeed in losing weight, but in practice, they procrastinate, this inconsistency may cause discomfort.

We have compiled a list of suggestions that may be helpful for your current situation:

- Set specific, achievable goals: Divide larger objectives into a series of smaller, more specific milestones and recognize each accomplishment.

Identify your motivators. Consider the underlying reasons for your weight loss, such as improving your health or enhancing self-confidence. These factors can serve as your primary source of motivation to maintain your commitment.

- Establish a support system: Identify individuals within your personal or professional network who can provide encouragement and assistance.

It is important to ensure that sufficient time is allocated for rest and recovery in order to avoid overworking.

- Adjust expectations: It is important to recognize that progress is not linear and that there will be ups and downs. It is essential to accept all changes that occur during the process.

We hope these suggestions are helpful. If you require further assistance or guidance, please do not hesitate to contact us.

Hey there! I see what you're going through, and I'm here to help. Let me answer your question.

I just want to say that you are actually very good! It's just that we may have more stringent requirements for ourselves and more ideal expectations. In fact, everyone who is in the process of change will encounter difficulties and will have those moments when they want to give up. But those who can persevere are not because they will fight with themselves to the death, but because they can respect their own rhythm and follow the principle of small steps. Moreover, they can also give themselves positive feedback, see their own results, and constantly encourage themselves. When we can associate exercise with positive experiences, we can have sustained motivation. Exercise, fitness, and health preservation are actually long-term battles. It's not about short-term results, but whether or not you can persevere. Because life itself is also a marathon, it's not about explosive power, but whether or not you can persevere. What do you think?

I'd love to share a few of my thoughts with you!

Take a moment to think about whether your goals are realistic. If not, don't worry! You can always adjust them to be more achievable. This will help you to stay motivated and keep up the great work!

It's always a good idea to check in with yourself to see if a goal is right for you. If you think 60 minutes of jumping every day is a good fit, then go for it! If you feel like it's too much, no problem. You can always adjust it to a level that feels manageable for you. Take it from me, I've been there! The day before yesterday, I barely moved at all for most of the day. Do you think it was because I was too tired from jumping for 60 minutes every day before?

So, can you try setting your goal to 30 or 40 minutes a day for now? From a psychological perspective, research shows that only moderately difficult goals can best stimulate our internal motivation. If the goal is too difficult for you, you might find it hard to complete it, which can lead to feelings of frustration. The more times you do it, the less motivated you might feel.

And you know what? By adjusting your goals to a level that matches your abilities, you can accomplish them through your own efforts. And you know what else? You'll feel a sense of accomplishment after completing them, which will make you want to continue to accomplish them.

So, if 30 or 40 minutes is a better fit for you, we can make that adjustment right away. Once you've reached a point where you can comfortably maintain 30-40 minutes a day and you're ready to take it up a notch, we can gradually increase the time to 40-50 minutes a day, and so on. You can even eventually stabilize at 60 minutes a day! It's totally possible to achieve this level, and you'll feel a great sense of accomplishment along the way because these goals are tailored to your ability. You won't feel overwhelmed or tired completing them. This is the key to maintaining and persevering, and then improving!

2. Give yourself some well-deserved positive feedback and more positive experiences! This will help you form a conditioned reflex, which means you'll enjoy it more and be more likely to persevere.

This is something that applies to everything in life! We just need to follow the underlying logic. People tend to seek benefits and avoid harm. If a task always gives us a bad experience and makes us feel pain, we will naturally procrastinate and not want to continue. But if we can associate this task with some positive experiences and feel happy while doing it, then we will be willing to repeat it and persevere!

I've found that setting achievable goals and giving yourself positive feedback are two great ways to make exercising a positive experience. First, set goals that are just within reach, but that you can achieve by standing on your tiptoes. This way, you'll feel a sense of accomplishment and happiness when you complete them. Second, make a list of your daily exercise and diet goals and give yourself a little pat on the back when you achieve them. Seeing that you've achieved your goals through your hard work will make you feel even more capable. Third, treat yourself to something special when you've persisted for a while. For example, if you've stuck with it for a week, buy yourself a favorite book; if you've persisted for a month, buy yourself a favorite gift, etc. Fourth, associate exercising with something beautiful, such as playing your favorite music or exercising in a beautiful environment that you particularly like. In short, you need to create a conditioned reflex between exercising and a positive experience, so that when you think of exercising, you feel happy and are willing to continue doing it. Then you'll have a constant source of motivation.

3. Change can be tough, but you've got this! Give yourself plenty of time to adjust. If you can, try working out with others. It's always easier to stick to a routine when we have a little support.

I know it can be tough to change, but you don't have to be so hard on yourself. It's totally fine to exercise for six days and rest for one day! We all need to work five days a week and rest two days. If you think this rhythm suits you, go for it! Exercise for a few days and rest for one day. It won't affect our overall progress. And if you have the chance, you can even invite others to exercise with you! The Hawthorne effect in psychology says that when we're being observed, we're more motivated to do things. So, you can see if you need to join some exercise groups with people who have the same needs as you, or exercising with friends is also an effective method.

I hope this is helpful for you! Wishing you the best!