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Why Do We Always Find Ourselves Doom Looping a Mistake?

Why Do We Always Find Ourselves Doom Looping a Mistake?

Whether it’s the friend who keeps falling for the wrong person, the employer who can’t seem to make things better at work, or the individual who won’t stick to a healthy routine, we all know someone caught in a negative cycle. The concept of the vicious cycle is nothing new. In yogic philosophy, the repeating patterns that manifest in our lives are called samskaras.[1]

Samskaras can be positive or negative. They are reinforced by repetition until they become second nature. Some yogis use the imagery of a butter knife running along a pat of butter as a way to explain samskaras. The knife leaves tiny ridges on the butter, and as you continue to run the knife along the same pattern, the grooves become deeper. When we develop positive patterns, they become easier to maintain over time. When our samskaras are negative, we enter into what is referred to in systems thinking as “doom looping.” Doom looping is as ominous as it sounds–problems compound and initial solutions don’t seem to have a positive effect.

It really isn’t easy at all to get out of a doom loop.

It’s easy to get caught in a vicious cycle. Imagine, for instance, a person trying to lose weight. This person may vow to exercise daily and eat better food. The morning begins full of commitment to the goal of living a healthier lifestyle, but then the person encounters a big pile of doughnuts in the break room at the office. This individual, feeling the mid-afternoon energy-slump that is perpetuated by their unhealthy body and schedule, eats a doughnut or two. He or she gets through the work day on a sugar high, but after arriving home, there’s dinner to cook, the sugar buzz has worn off, and ultimately the person becomes too tired to exercise.

Despite all those good intentions, the individual reinforced a negative pattern that will be harder to break tomorrow. Tomorrow when they get up, they will feel the cumulative effects of poor habits plus their recent failure to stick to a goal. Thus, they have initiated the doom loop.

But breaking the vicious cycle is the only way to stop negativity from coming back.

Employee turnover, poor health, and unhappiness are a handful of the many symptoms of being caught in a doom loop. In some cases, struggle may feel so natural that it is the only condition that people know. The cycle of poverty is a classic example of this.[2] Even though people in this situation understand that there are better possibilities, they lack access to them because of a series of compounding factors. This sort of cycle must be broken at a systemic level, and is not likely to be resolved through the power of a single individual.

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In other cases, businesses or entities may become reactive to problems instead of performing a proper causal analysis. They respond to an immediate need without fully understanding the problem. A company may notice that employee turnover is high, which leads them to increase their benefits package. This may draw new workers, but they fail to address the root of their issue, which is the tyrannical manager that makes every day a challenge for employees.

A school with a poor performance record may develop a turnaround plan that involves firing most of the teachers. Such drastic measures fail to yield results that districts desire in most cases.[3] In this instance the environment has been further destabilized by the reactionary policy.

Whether you are personally affected by doom looping, or you are watching it play out for someone else, there are steps that can break the cycle. The results may not be instantaneous, but they will be sustainable.

Sometimes we are so close to the problem that it can be difficult to see where we’re going wrong. The actions that lead us to this place feel normal to us, after all. Negative cycles can rob us of our power. You may be able to recognize the problem on your own, but there’s no shame in reaching out for help if you feel that you can’t resolve the issue alone.

Here’s a powerful way to stop circling the drain.

One of the main reasons that people fall into doom cycles is that they don’t take time to perform a causal analysis on their situation. If you attempt to tackle a problem without fully addressing its roots, you are putting a bandage on a broken arm. Our fast-paced world values quick results. Self-reflection, the key to breaking the vicious cycle, has become secondary to ideas that provide instant gratification.

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To get to the root of the problem, you can use the “5 Whys” method.[4]

At its most basic level, this method involves naming the problem, and then asking yourself why the problem is occurring five times.

For example:

  1. Employee turnover is high. Why?
  2. Workers are unhappy. Why?
  3. Their work-life balance is poor. Why?
  4. Their manager expects them to take work home with them. Why?
  5. As a company, our goals for this quarter are too ambitious for our staff. Why?

As you can see, this reflective line of questioning can yield some insights into what has led to such a high turnover rate for the company.[5] After this causal analysis, leaders may decide that they need to re-evaluate their quarterly goals so that they do not put inordinate pressure on the manager. By rethinking their strategy, they may be able to keep the manager from asking employees to take work home with them, which may make them feel better about their jobs.

A second way to break out of the doom loop involves using the following line of inquiry:[6]

1. Name a symptom of the problem. What is something that seems to be getting worse for you as time goes on?

I struggle to pay my bills every month.

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2. Choose three immediate and independent causes. What are three things that lead to the symptom you described above.

My job doesn’t pay me very much. I buy things on impulse. I feel social pressure to keep up with everyone else.

3. State the consequences of the causes. How are your behaviors impacting your life?

I’m stressed all the time. My cupboards are always empty. People think I have more money than I do.

5. Demonstrate how the consequences perpetuate the causes. How do the consequences of your actions enable the symptom to continue?

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Since people think I have more money than I do, they expect me to lead a certain lifestyle that involves spending lots of money. This keeps me from saving and causes me to dip into my rent and grocery money.

Break your chains!

Samskaras are a natural part of our existence. When vicious cycles arise from negative patterns, it is up to us to break them. Causal analysis should always begin with self-study. Whether you choose to use one of the methods listed above, employ the assistance of a life-coach or therapist, keep a journal, or engage in mindfulness exercises, persistence will allow you to identify the core of the doom loop.

Don’t allow yourself to be a prisoner to unhealthy mindsets and habits. You are the driver of the change that you want to see in your life.

Featured photo credit: Stocksnap via stocksnap.io

Reference

More by this author

Angelina Phebus

Writer, Yoga Instructor (RYT 200)

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Last Updated on August 16, 2018

16 Productivity Secrets of Highly Successful People Revealed

16 Productivity Secrets of Highly Successful People Revealed

The same old motivational secrets don’t really motivate you after you’ve read them for the tenth time, do they?

How about a unique spin on things?

These 16 productivity secrets of successful people will make you reevaluate your approach to your home, work, and creative lives. Learn from these highly successful people, turn these little things they do into your daily habits and you’ll get closer to success.

1. Empty your mind.

It sounds counterproductive, doesn’t it?

Emptying your mind when you have so much to remember seems like you’re just begging to forget something. Instead, this gives you a clean slate so you’re not still thinking about last week’s tasks.

Clear your mind and then start thinking only about what you need to do immediately, and then today. Tasks that need to be accomplished later in the week can wait.

Here’s a guide to help you empty your mind and think sharper:

How to Declutter Your Mind to Sharpen Your Brain and Fall Asleep Faster

2. Keep certain days clear.

Some companies are scheduling “No Meeting Wednesdays,” which means, funnily enough, that no one can hold a meeting on a Wednesday. This gives workers a full day to work on their own tasks, without getting sidetracked by other duties or pointless meetings.

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This can work in your personal life too, for example if you need to restrict Facebook access or limit phone calls.

3. Prioritize your work.

Don’t think every task is created equal! Some tasks aren’t as important as others, or might take less time.

Try to sort your tasks every day and see what can be done quickly and efficiently. Get these out of the way so you have more free time and brain power to focus on what is more important.

Lifehack’s CEO has a unique way to prioritize works, take a look at it here:

How to Prioritize Right in 10 Minutes and Work 10X Faster

4. Chop up your time.

Many successful business leaders chop their time up into fifteen-minute intervals. This means they work on tasks for a quarter of an hour at a time, or schedule meetings for only fifteen minutes. It makes each hour seem four times as long, which leads to more productivity!

5. Have a thinking position.

Truman Capote claimed he couldn’t think unless he was laying down. Proust did this as well, while Stravinsky would stand on his head!

What works for others may not work for you. Try to find a spot and position that is perfect for you to brainstorm or come up with ideas.

6. Pick three to five things you must do that day.

To Do lists can get overwhelming very quickly. Instead of making a never-ending list of everything you can think of that needs to be done, make daily lists that include just three to five things.

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Make sure they’re things that need to be done that day, so you don’t keep putting them off.

7. Don’t try to do too much.

OK, so I just told you to work every day, and now I’m telling you to not do too much? It might sound like conflicting advice, but not doing too much means not biting off more than you can chew. Don’t say yes to every work project or social engagement and find yourself in way over your head.

8. Have a daily action plan.

Don’t limit yourself to a to-do list! Take ten minutes every morning to map out a daily action plan. It’s a place to not only write what needs to be done that day, but also to prioritize what will bring the biggest reward, what will take the longest, and what goals will be accomplished.

Leave room for a “brain dump,” where you can scribble down anything else that’s on your mind.

9. Do your most dreaded project first.

Getting your most dreaded task over with first means you’ll have the rest of the day free for anything and everything else. This also means that you won’t be constantly putting off the worst of your projects, making it even harder to start on it later.

10. Follow the “Two-Minute Rule.”

The “Two-Minute Rule” was made famous by David Allen. It’s simple – if a new task comes in and it can be done in two minutes or less, do it right then. Putting it off just adds to your to-do list and will make the task seem more monumental later.

11. Have a place devoted to work.

If you work in an office, it’s no problem to say that your cubicle desk is where you work every day.

But if you work from home, make sure you have a certain area specifically for work. You don’t want files spread out all over the dinner table, and you don’t want to feel like you’re not working just because you’re relaxing on the couch.

Agatha Christie never wrote at her desk, she wrote wherever she could sit down. Ernest Hemingway wrote standing up. Thomas Wolfe, at 6’6″ tall, used the top of his refrigerator as a desk. Richard Wright wrote on a park bench, rain or shine.

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Have a space where, when you go there, you know you’re going to work. Maybe it’s a cafe downstairs, the library, or a meeting room. Whenever and wherever works for you, do your works there.

12. Find your golden hour.

You don’t have to stick to a “typical” 9–5 schedule!

Novelist Anne Rice slept during the day and wrote at night to avoid distractions. Writer Jerzy Kosinski slept eight hours a day, but never all at once. He’d wake in the morning, work, sleep four hours in the afternoon, then work more that evening.

Your golden hour is the time when you’re at your peak. You’re alert, ready to be productive, and intent on crossing things off your to-do list.

Once you find your best time, protect it with all your might. Make sure you’re always free to do your best uninterrupted work at this time.

13. Pretend you’re on an airplane.

It might not be possible to lock everyone out of your office to get some peace and quiet, but you can eliminate some distractions.

By pretending you’re on an airplane, you can act like your internet access is limited, you’re not able to get something from your bookcase, and you can’t make countless phone calls.

Eliminating these distractions will help you focus on your most important tasks and get them done without interruption.

14. Never stop.

Writers Anthony Trollope and Henry James started writing their next books as soon as they finished their current work in progress.

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Stephen King writes every day of the year, and holds himself accountable for 2,000 words a day! Mark Twain wrote every day, and then read his day’s work aloud to his family to get their feedback.

There’s something to be said about working nonstop, and putting out continuous work instead of taking a break. It’s just a momentum that will push you go further./

15. Be in tune with your body.

Your mind and body will get tired of a task after ninety minutes to two hours focused on it. Keep this in mind as you assign projects to yourself throughout the day, and take breaks to ensure that you won’t get burned out.

16. Try different methods.

Vladimir Nabokov wrote the first drafts of his novels on index cards. This made it easy to rearrange sentences, paragraphs, and chapters by shuffling the cards around.

It does sound easier, and more fun, than copying and pasting in Word! Once Nabokov liked the arrangement, his wife typed them into a single manuscript.

Same for you, don’t give up and think that it’s impossible for you to be productive when one method fails. Try different methods until you find what works perfectly for you.

Featured photo credit: Unsplash via unsplash.com

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