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The Law of Reversed Effort

The Law of Reversed Effort

“Muddy water is best cleared by leaving it alone”. – Alan Watts

muddy-water-cleaning

    Lately, I have been thinking about The Law of Reversed Effort.

    Simply put, the harder we work at something the less effective we are.

    A great example of this is the insomniac. Sleep is an entirely subconscious process, and ‘willing’ yourself to or ‘trying’ to sleep has exactly the opposite effect. The more you think about sleeping and tell yourself to ‘get’ to sleep, the more awake you become.

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    Or think about it this way, when you are swimming, if you want to float what happens? You start to drift and sink. If you want to sink and push down, your body fights against you to push you back toward the surface. If you want to sink, you float.

    This law exists because our conscious mind and our unconscious mind are often in conflict, and the unconscious mind wins. Why? Because it is our protector and it is rarely rational. The french psychologist, Émile Coué, defined the law of reversed effort and said:

    “When the imagination and will power are in conflict, are antagonistic, it is always the imagination which wins, without any exception”.

    Imagine if I laid a board on the ground and asked you to walk on it. You would do it without reservation, right? After all, it is just a board and to walk on it from one end to another is no problem at all. You can consciously tell your body to do it and it will.

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    But what if we took that same board to the top of the highest two buildings in your city? I placed one end of the board on the tip of building one, and the other end on the tip of building two. Now I ask the same of you: will you walk over the board? It is the exact same physical action as before. One foot in front of the other, just walk down the board. But your unconscious mind will fight you with everything it has. You will be scared, anxious, afraid to fall, and the more you try to “will” yourself to not feel this way the worse it will get.

    See, you have no more a chance of stepping off the board in the air as you did on the ground, but your mind imagines all sorts of scary scenarios and stops you from being able to complete the task.

    “The harder we try with the conscious will to do something, the less we shall succeed. We cannot make ourselves understand; the most we can do is to foster a state of mind, in which understanding may come to us”. – Aldous Huxley (The Law of Reversed Effort)

    So how does this affect our everyday lives?

    I can tell you from personal experience that I fall prey to this on a daily basis. I am a real estate teacher and coach by day (which I love and have a passion for) and a writer/speaker/community organizer by dream. But why by dream? I have always wanted to write, have always felt like I had something to say. My conscious mind says “I can do that. I can share, speak and write” but then what happens? My unconscious mind for years has sabotaged it with doubt, and insecurity, and fear. My imagination of what may go wrong was stronger than my will to make it happen.

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    It was not until I completely let go as a person and started to blend relaxation with activity that I was able to write and speak and share. I have a very long way to go. Enlightenment is not a destination but a journey. At best, I am hoping to just stop fighting myself. 

    Is some form of this happening in your life right now? The agents that I coach have amazing talent. They are wonderful people whose stories are compelling, genuine, and true. Yet, many are hindered by self-doubt. Their conscious mind has set a goal and their unconscious mind sets out to sabotage that goal.

    Take a moment and take stock of yourself. Are you continuing to fight this fight?

    Émile Coué says:

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    “The solution for this fear, is to relax, to let go and to think about relaxing things that can provide us with the confident feeling. From this confident feeling, when we feel fresh and secure, we can, easily deal with anything that will appear less threatening.”

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      Relax and let go. Stop fighting yourself. Smile. Remember the last time you took a test? You study and study, your stress and anxiety building until the moment you sit down and then….poof. You go blank. The harder you search your brain for the answers, the less you can remember. What happens when you walk out of the room? An hour later, when the pressure is off and you are relaxed, you remember everything.

      The negative thoughts are apt to be more effective than the positive because the negative usually has more feeling with it.

      Take your goal into contemplation and focus on relaxing, letting go of the negative feelings associated with not achieving this goal. Set up a positive image about the goal, then put feeling with it. Nothing is simple, but everything is worth trying.

      More by this author

      Glenn Killey

      Author, Motivational Speaker, Mindset Coach

      What Is Your Defining Mental Picture? What My Teenage Daughter Taught Me About Simplicity What An 86 Year Old Man Can Teach Us About Procrastination The Randomness of Life: 3 Steps to Take Back Control The Law of Reversed Effort

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      Last Updated on February 21, 2019

      How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

      How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

      How is your memory? Is your cognitive function as strong as you’d like it to be?

      If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

      Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

      So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

      1. Meditate

      We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

      Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

      Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

      Fortunately, meditation can help you out.

      Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

      If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

      And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

      2. Get plenty of sleep

      If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

      If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

      How much sleep should you be getting?

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      Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

      Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

      Are there ways to hack the sleep cycle?

      Yes, there are.

      Try these three things:

      • Have a fixed bedtime (preferably before 10pm)
      • Don’t eat too late
      • Make sure your bedroom is as dark as possible

      Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

      However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

      3. Challenge your brain

      When was the last time you challenged your brain?

      I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

      To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

      Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

      There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

      • Peak (Android/iOS, free, 10 million+ downloads)
      • Lumosity (Android/iOS, free, 10 million+ downloads)
      • Elevate (Android/iOS, free, 5 million+ downloads)

      If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

      Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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      4. Take more breaks

      When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

      At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

      However, I was wrong.

      Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

      Let me explain.

      Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

      Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

      It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

      It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

      What’s the answer?

      Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

      If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

      5. Learn a new skill

      I love this quote, as it’s 100% true – but frequently overlooked:

      “Learning never exhausts the mind.” – Leonardo da Vinci

      From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

      Let me give you an example of this:

      Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

      Unfortunately, your initial enthusiasm quickly turned into frustration.

      The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

      Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

      Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

      6. Start working out

      If you’re not already working out regularly, then here’s another reason to do so:

      Exercising for 20-30 minutes three times a week will improve your long-term memory.

      Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

      “But I just don’t have the time?,” I hear you say.

      Not a problem.

      A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

      Interested in getting started?

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      Here are five different ways that will help you work out:

      • Join a gym
      • Join a sports team
      • Buy a bike
      • Take up hiking
      • Dance to your favorite music

      7. Eat healthier foods

      I’m sure you’ve heard the expression: “You are what you eat.”

      This applies to your brain too.

      The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

      Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

      Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

      Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

      • Turmeric – helps new brain cells grown
      • Broccoli – protects the brain against damage
      • Nuts – improves memory
      • Green tea – enhances brain performance, memory and focus[3]
      • Fish oilfish oil supplements can increase your brain power

      Here’re more brain food options that improve memory!

      Final thoughts

      I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

      You don’t need to implement them all. I suggest just trying the ones that appeal to you.

      But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

      More Resources About Boost Brain Power

      Featured photo credit: Eric Ward via unsplash.com

      Reference

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