Anna Lembke, psychiatrist, explains the importance of preparation to “put the brakes on our short-term desires”
Nowadays, getting someone to pay attention for any length of time is a difficult task.
In this modern era, defined by instant gratification and effortless options, many people find themselves avoiding anything that requires a minimum of effort.
During a recent discussion on motivation and behaviour, Stanford psychiatrist Dr Anna Lembke explained why the recent aversion to effort has become so widespread and offered practical strategies to change it.
Lembke, a clinical professor of psychiatry and author known for her work on addiction and motivation, points out that convenience can dull our tolerance for tasks that require persistence.
You guessed it: smartphones are the culprit behind our lack of ability to concentrate for a long time. Constant scrolling mean our brains have nearly constant access to pleasure and comfort which, over time, turns meaningful activities like exercise, studying or skill-building into chores.
Yet, she argues, the human brain is capable of adaptation. Just as it can learn to crave immediate rewards, it can also be trained to find value in hard work.
“If we wait till that moment to decide whether or not to do something that’s hard, we almost always choose not to do it,” said Lembke. “But if we make a plan in advance, let’s say the day before that, ‘Tomorrow I’m going to get up at this time. I’m going to get my stuff together and I’m going to go to the gym,’ we’re much more likely to engage in that activity.”
Social support is another key element. Behavioural research suggests that habits and efforts are easier to maintain when they are shared. By linking tough goals to social contexts, such as going to a fitness class with a friend or joining a study group, individuals create external accountability that can help sustain motivation. It’s not just the shame of pretending you’re “too ill to go to the gym” - it’s hardwired into us to do things socially.
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And remember, it’s all about taking small gradual steps. “For some, a better approach is sort of self-compassion and a goal of moderation,” concluded Lembke.
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