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Your Future Self Wants to Know What the Heck You Were Thinking!

Your Future Self Wants to Know What the Heck You Were Thinking!

Whenever I speak to my friends who have gotten tattoos, I am struck by their level of certainty that later, in the future, they will not regret the decision. For myself, I feel certain that I am not equipped to predict what taste my future self will have, and therefore, don’t feel empowered to make decisions for her. So, I have no tattoos.

This idea of considering the concerns of my future self is something I have been personally conscious of for most of my life. But I didn’t know that it was central in research being done to determine why some people procrastinate in doing the things that they, themselves, believe they should do. It turns out, that having a clear connection to and a distinct idea about your future self is strongly correlated to whether you procrastinate or not.

People who are not connected to their future self, procrastinate more

According to research psychologists Fuschia Sirois and Timothy Psychyl , when people have a lack of emotional connection to their future selves they have more difficulty in both making long-term, project-based plans and in fulfilling their goals. This “connection” can be demonstrated in fMRI scans of peoples’ brains.

When subjects are asked to consider themselves at some specific point in the future, scans of their brains show variation in what “lights up” as active part of the brain. In the brains of those with strong connections to themselves in the future, the areas of the brain that are active when thinking about themselves today are more or less the same as when they think about themselves in the future.

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But for some other subjects, when they think about their futures selves, they are so disconnected from the idea that their future self IS themselves that their brain looks the same as when it is thinking about a celebrity or a fictional character. This variation has been strongly correlated to procrastinating behavior.

It’s as though being disconnected in that way lets us off the hook for making choices today that will not bode well for our future selves. Said another way, when you are not looking out for your future self, you make bad decisions and saddle her with the consequences of today’s lack of conscientiousness.

The correlate of this research is just as you expect. People who feel a strong connection and responsibility for their future selves are less apt to procrastinate and more likely to consider the future impact of choices today. So if you procrastinate, you may want to spend some energy getting to know Future You – and establishing an emotional connection to her or him, in service of giving yourself strength in the “getting down to work” area.

How to connect to your future self

You may well ask how one establishes such a connection. Well, one good beginning is to actually think about how your procrastination will change your own circumstances and experiences tomorrow, next week or next month. In other words, project yourself into a sort of mental movie whose plot follows the natural chain of events starting with what you do right now. If we could craft a synopsis of your mental movie it might go like this:

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“I don’t pay the bill today. The bill sits on the pile of other unpaid bills. Tomorrow, when I go to pay the bill, since I also have all of tomorrow’s things to do, I don’t get around to paying the bill. Next week when I sit down to pay the bill it is part of a larger pile of bills that have now collected since I haven’t gotten around to paying bills. So I don’t pay the bill next week, because I have pressing bills to pay from last month.

Then in two weeks when I sit down to pay this bill, I notice I have missed the deadline and must now pay a late fee. So in two weeks, when I pay this bill, it is bigger by $25 and I have to find extra money to cover it. All of this because I am watching Game of Thrones now instead of just paying the bill. Maybe I should just pay the stupid bill now!”

When you take the 15 seconds to imagine a scenario like this and mentally picture yourself in the future – whether it’s a future one hour from now, one week or ten years – you build a connection to that self.

This actually changes the structure of your own cognition, and starts your neurons firing in different parts of your brain – the parts that see FUTURE YOU as a part of PRESENT YOU – the you that you know and protect from harm. That transformation will begin to generate a greater sense of urgency to do the things you may be procrastinating today.

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Think about Future You when making choices

Connecting to Future You can also change other choices you make in the present. For example, imagine you are working on losing weight and getting fit. Think of a moment in which you are faced with a choice of whether to eat something that is not on your current eating plan – a rich piece of beautiful, dark chocolate cake.

Pause for a second and picture yourself tomorrow. You are standing on the scale in the morning and looking down at the numbers. See your own feet in your mind standing with the scale’s digital LED between your toes. Now imagine the number. What number should be there, according to the plan? And what number might be there if you go off the eating plan? Now imagine that number.

How do you feel as you see a higher number? How do you feel about you – the you who chose to eat that piece of cake last night? Why did you do that to Future You? What were you thinking back then yesterday? Now, back in the present moment of choice, do you still want to eat that chocolate cake?

Future you can provide a standard against which to true yourself. That effect may be to give you strength, or saddle you with shame. You can choose. But if you foster a sense of connection, responsibility and ownership of Future You, you will have an extra tool for building what we often call willpower or discipline. Maybe willpower and self-discipline is really nothing more than a profound connection to yourself and your changing reality over time.

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Give it a try and see if it makes a difference. If it does, great! If not, then next week I’ll have a new tool for you to try out!

Featured photo credit: http://getrefe.tumblr.com/ via 67.media.tumblr.com

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Your Future Self Wants to Know What the Heck You Were Thinking!

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Last Updated on July 10, 2020

The Power of Ritual: Conquer Procrastination, Time Wasters and Laziness

The Power of Ritual: Conquer Procrastination, Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

More Tips to Conquer Time Wasters and Procrastination

 

Featured photo credit: RODOLFO BARRETO via unsplash.com

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