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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

[1] Yoga Journal: Stuck in a Rut
[2] NPR: One family’s story shows how the cycle of poverty is hard to break
[3] Educational Leadership: Research Says… / Drastic School Turnaround Strategies Are Risky
[4] iSixSigma: 5 Whys
[5] iSixSigma: Determine the root cause: 5 Whys
[6] Systems Thinker: Identifying and Breaking Vicious Cycles

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Angelina Phebus

Writer, Yoga Instructor (RYT 200)

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Last Updated on October 22, 2019

How to Focus and Concentrate Better to Boost Productivity

How to Focus and Concentrate Better to Boost Productivity

We live in a world of massive distraction. No matter where you are today, there is always going to be distractions. Your colleagues talking about their latest date, notification messages popping up on your screens, and not just your mobile phone screens. And even if you try to find a quiet place, there will always be someone with a mobile device that is beeping and chirping.

With all these distractions, it is incredibly difficult to concentrate on anything for very long. Something will distract you and that means you will find it very difficult to focus on anything.

So how to focus and concentrate better? How to focus better and produce work that lifts us and takes us closer towards achieving our outcomes?

1. Get Used to Turning off Your Devices

Yes, I know this one is hard for most people. We believe our devices are so vital to our lives that the thought of turning them off makes us feel insecure. The reality is they are not so vital and the world is not going to end within the next thirty minutes.

So turn them off. Your battery will thank you for it. More importantly though is when you are free from your mobile distraction addiction, you will begin to concentrate more on what needs to get done.

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You do not need to do this for very long. You could set a thirty-minute time frame for being completely mobile free. Let’s say you have an important piece of work to complete by lunchtime today. Turn off your mobile device between 10 am and 11 am and see what happens.

If you have never done this before, you will feel very uncomfortable at first. Your brain will be fighting you. It will be telling you all sorts of horror stories such as a meteorite is about to hit earth, or your boss is very angry and is trying to contact you. None of these things is true, but your brain is going to fight you. Prepare yourself for the fight.

Over time, as you do this more frequently, you will soon begin to find your brain fights you less and less. When you do turn on your device after your period of focused work and discover that the world did not end, you have not lost an important customer and all you have are a few email newsletters, a confirmation of an online order you made earlier and a text message from your mum asking you to call about dinner this weekend, you will start to feel more comfortable turning things off.

2. Create a Playlist in Your Favourite Music Streaming App

Many of us listen to music using some form of music streaming service, and it is very easy to create our own playlists of songs. This means we can create playlists for specific purposes.

Many years ago, when I was just starting to drive, there was a trend selling driving compilation tapes and CDs. The songs on these tapes and CDs were uplifting driving music songs. Songs such as C W McCall’s Convoy theme and the Allman Brothers Band’s, Jessica. They were great songs to drive to and helped to keep us awake and focused while we were driving.

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Today, we can create playlists to help us to focus on our work. Choose non-vocal music that has a low tempo. Music from artists such as Ben Böhmer, Ilan Bluestone or Andrew Bayer has the perfect tempo.

Whenever you want to go into deep, focused work, listen to that playlist. What happens is your brain soon associates when you listen to the playlist you created with focused work and it’s time to concentrate on what it is you want to do.

3. Have a Place to Go to When You Need to Concentrate

If you eat, surf online and read at your desk, you will find your desk a very distracting place to do your work. One way to get your brain to understand it is focused work time is, to use the same place each time for just focused work.

This could be a quiet place in your office, or it could be a special coffee shop you use specifically for focused work. Again, what you are doing is associating an environment with focus.

Just as with having a playlist to listen to when you want to concentrate, having a physical place that accomplishes the same thing will also put you in the right frame of mind to be more focused.

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When you do find the right place to do your focused work, then only do focused work there. Never surf, never do any online shopping. Just do your work and then leave. You want to be training your brain to associate focused work with that environment and nothing else.

If you need to make a phone call, respond to an email or message, then go outside and do it. From now on, this place is your special working place and that is all you use it for.

Every morning, I do fifteens minutes of meditation. Each time, I sit down to do my meditation, I use the same music playlist and the same place. As soon as I put my earphones in and sit down in this place, my mind immediately knows it is meditation time and I become relaxed and focused almost immediately. I have trained my brain over a few months to associate a sound and a place with relaxed, thoughtful meditation. It works.

4. Get up and Move

We humans have a limited attention span. How long you can stay focused for depends on your own personal makeup. It can range from between twenty minutes to around two hours. With practice, you can stay focused for longer, but it takes time and it takes a lot of practice.

When you do find yourself being unable to concentrate any longer, get up from where you are and move. Go for a walk, move around and get some air. Do something completely different from what you were doing when you were concentrating.

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If you were writing a report in front of a screen, get away from your screens and look out the window and appreciate the view. Take a walk in the local park, or just walk around your office. You need to give your brain completely different stimuli.

Your brain is like a muscle. There is only so much it can do before it fatigues. If you are doing some focused work in Photoshop and then switch to surfing the internet, you are not giving your brain any rest. You are still using many of the same parts of your brain.

It’s like doing fifty pushups and then immediately trying to do bench presses. Although you are doing a different exercise, you are still exercising your chest. What you need to be doing to build up superior levels of concentrated focus is, in a sense, do fifty pushups and then a session of squats. Now you are exercising your chest and then your legs. Two completely different exercises.

Do the same with your brain. Do focused visual work and then do some form of movement with a different type of work. Focused visual work followed by a discussion with a colleague about another unrelated piece of work, for example.

The Bottom Line

It is not difficult to train your brain to become better at concentrating and focusing, but you do need to exercise deliberate practice. You need to develop the intention to focus and be very strict with yourself.

Set time aside in your calendar and make sure you tell your colleagues that you will be ‘off the grid’ for a couple of hours. With practice and a little time, you will soon find yourself being able to resist temptations and focus better.

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Featured photo credit: Wenni Zhou via unsplash.com

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