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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 November 16, 2020

10 Good Habits to Have in Life to Be More Successful

10 Good Habits to Have in Life to Be More Successful

Habits are behaviors and patterns that you showcase by default. Many good habits to have will enable you to carry out crucial activities like taking a shower, brushing your teeth, and getting ready for work. 

Interestingly, you follow this routine every day without thinking twice. Your unconscious daily habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • Habits that you hardly notice as they have become a major part of your life, such as brushing teeth or getting dressed.
  • Good habits to have to be more successful, like eating healthy, exercising, and reading books.
  • Habits that are harmful, like procrastinating, smoking, or overeating.

Good habits are fundamental to becoming successful in life. Yet, as significant as habits are, some lack the knowledge of their capabilities.

While much of the emphasis falls on bad habits to break, it’s just as important to focus on good habits to have and cultivate in your daily routine.

Here, we’ll talk about 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to place yourself in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

2. Be Grateful for What You Have

It’s not uncommon to waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. The only strategy you have to stop focusing on your problems is to focus on what you have.

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Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Try writing a list of things you’re grateful for each day in a gratitude journal, or make it a habit to say one thing you’re grateful for when you sit down to dinner with your family.

3. Smile

Can you pause and smile before you continue reading this?

Now, here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile, or what’s called a Duchenne smile, is a good habit to have if you want to find spiritual, emotional, and mental peace of mind.[1]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. However, once you adjust yourself by putting on a smile, you begin to feel a new level of excitement and vibrancy.

4. Start Your Day With a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[2]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to “break your fast” with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles on a daily basis. You don’t have to run a marathon or lift tons of weights. You only need to engage in activities that oxygenate your blood and inject endorphins in your body, trying to squeeze in at least 15 minutes every day.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[3] He said:

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“I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.”

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time

Another good habit is the act of managing your time effectively. This goes a long way toward impacting your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life[4].

Good habits to have: Time management tips

    So how do you manage your time effectively?

    Here’s Jack Dorsey’s recommendation in one of the Techonomy events:

    “I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

    And this is Dorsey’s weekly theme layout:[5]

    • Monday – Management
    • Tuesday – Product
    • Wednesday – Marketing and growth
    • Thursdays – Developers and partnerships
    • Fridays – Culture and recruiting
    • Saturdays – Taking off
    • Sundays – Reflection, feedback, strategy, and preparing for Monday

    No wonder he was able to run two companies when others were struggling with one job.

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    7. Set Daily Goals With Intentions

    Everyone has goals, whether they relate to business or personal life. The truth is, we’re all tending towards a particular direction. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that help you develop short-term goals that are essential for your success.

    Long-term goals may not give you the motivation you need to keep on, but when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

    Here’s the main truth: Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

    “What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

    8. Seek Inspiration

    It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

    A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning (after meditation), watch some motivational videos, and let the story of great leaders inspire you.

    Establish what Anthony Robbins called the “hour of power.” Determine how many minutes you spend, but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

    Michal Solowow, an investor and the founder of Mitex, puts it this way[7]:

    “The problems I encounter in everyday life motivate me to find solutions. This is a self-propelling mechanism. Becoming a billionaire was never a motivating factor.”

    9. Save Steadily, Invest With All Prudence

    I can’t exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

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    However, it is not enough to save, and you must invest your funds and be wise with them. If you pay attention to this now, you will set yourself up for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

    If you’re looking for a simple way to save money, check out the following video:

    10. Budget and Track Your Spending

    Benjamin Franklin warned of taking the precaution of little expenses. He said:

    “A small leak sinks a great ship.”

    It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

    Budgeting is a good habit to have, and it can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future instead.

    The Bottom Line

    Endeavor to start developing good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you will achieve your goals.

    More About Cultivating Good Habits

    Featured photo credit: Andrijana Bozic via unsplash.com

    Reference

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