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Published on June 29, 2020

What is Cognitive Dissonance (And How to Dodge it)

What is Cognitive Dissonance (And How to Dodge it)

You might have heard the term cognitive dissonance being thrown around in a conversation that was related to life stress and tension.

Cognitive dissonance simply means that your mind is not harmonious. The term is indeed being used rather commonly and broadly these days. But its true roots lie in psychology.

Being confused with opposing points of view is one thing, but in the case of cognitive dissonance, you are unable to distinguish a clear line between right and wrong, you jump from one perspective to its opposite constantly, and it’s hard for you to stick with one opinion.

This is the point where things get unhealthy. Today you’ll learn the basic idea of what cognitive dissonance is and simple tips to help you fight against it.

What is Cognitive Dissonance?

In theory, cognitive dissonance is a mental state in which the person experiences contradictory thoughts.[1] When these opposing thoughts co-exist, the person experiences mental and physical discomfort, and rightly so.

What happens is that since the thoughts inside the brain aren’t on the same page, the person is unable to side with one opinion. This inconsistency in thoughts, emotions, and beliefs affects all parts of a person’s life.

This is what happens in the mind. But in real life, cognitive dissonance is way worse and harder to deal with.

A common example associated with this state of mind is smoking. Most smokers are well-aware of the harms of tobacco. Every pack of cigarettes has a note stating the harms of smoking. Yet, smokers continue to act against this knowledge.

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In such a case, the person fails to see a clear truth. Even if the reality is clearly visible, the person chooses to ignore it. However, the guilt keeps affecting them deep down. Such individuals fail to reason with themselves, which is what then affects their work, personal health, and relationships adversely as well.

What Encourages the Resolution of Cognitive Dissonance?

As problematic as cognitive dissonance is, it is a natural mechanism. Every human is exposed to all sorts of information, and more often than not, it takes time to get the actions aligned with the beliefs in your mind. During this time, the mind is in a constant state of dissonance.

Let’s say you’ve been eating dairy products all your life. You absolutely love eggs and cheese. But then in your 20s, you start hearing about the concept of veganism. Every time you eat an egg or consume cheese, you’re mentally conscious of the vegan belief and it makes you feel guilty.

This feeling of discomfort and uneasiness can sometimes cause physical distress too. The person who is experiencing this dissonance will naturally want to adjust their lifestyle and actions to get rid of this restlessness.

Basically, cognitive dissonance naturally pushes a person to start acting per the new information that they have learned. If this doesn’t happen, the new knowledge is rejected and pushed out of the mind.

It is an on-going cycle in which the person learns something new, feels uncomfortable if the cognition contradicts this information, makes an unconscious effort to fix the contradiction, and the cycle continues.

The dissonance most adversely affects a person who feels in control of the opposing emotions versus actions. If there is a control of choice yet the person still chooses to act against the emotions and thoughts, the negative consequences are stronger.

It’s practically impossible to get rid of dissonance altogether. However, if you learn to master your emotions, you can keep the dissonance from overpowering your lifestyle.

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Conscious Efforts to Resolve the Issue

While your mind is constantly trying to balance out the cycle of dissonance unconsciously, there are some conscious efforts you can make to encourage the resolution.

1. Get Rid of the Weaker Thought

Generally, the dissonance is a result of emotions or beliefs that aren’t aligned with your actions or other thoughts. These two thoughts aren’t on the same level.

What this means is that one of your beliefs may be more deeply rooted in your mind than the other. You may feel stronger towards one of the two. Similarly, you may be more easily convinced by one than the other.

One of these contradictory thoughts is always slightly weaker. Hence, it is easier to get rid of. You are naturally more inclined towards the other belief and so, you can stick to it.

Another scenario is if your emotions go against your actions, but your actions are deep-rooted that you cannot even think about changing them. In this case, you have to convince yourself to change your perspective so that your thoughts coincide with your actions.

2. Alter Your Actions

Let’s say the dissonance you’re experiencing is due to the difference in your actions versus what’s in your mind. If your feelings are way too strong to get rid of, you will have to change your actions to get in line with the cognition.

In the case of a smoker, if their conscience fails to allow them to continue smoking due to the long list of harmful effects, the only way the dissonance can be tackled is by giving up smoking.

Similarly, let’s assume that you drive a diesel car but you learned that it’s harmful to the environment. Your love for the environment is big, so it makes it harder for you to continue to drive a vehicle that isn’t eco-friendly. You’ll have to shift to an e-vehicle or minimize the use of your diesel car to get to a peaceful state.

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3. Rationalize

Sometimes, you can neither give up your actions nor change your emotions. One solution in such a scenario is to rationalize with the help of additional thoughts.

You can use the support of supplementary beliefs to connect your opposing actions and thoughts. This connection will satisfy your conscience and get rid of the sense of guilt. A lot of people use this technique in their daily life to justify what they’re doing.

For example, most people know that carbonated drinks are harmful. The high sugar content can put them at risk of several diseases. However, instead of giving them up, these people validate their consumption by balancing out the unhealthy components with healthy foods that they may be eating.

You may convince yourself to drink one fizzy drink every day along with 100g of fresh vegetables to combat the negative effects.

This rationalization may not actually work in real life, but it does the job to soothe the cognitive dissonance that keeps the person worried.

4. Accept It

There is always a possibility that none of the aforementioned methods are applicable in your scenario. You might not be able to change your emotions or actions. It can be hard to justify either, too.

For example, you love desserts. You also know that overconsumption of desserts will have adverse health effects. But you cannot give up desserts, you cannot convince yourself that they are healthy, and you also know that no matter how much you exercise, the risk of diabetes will remain.

So how do you ease your mind in a case like this?

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The last resort is to simply accept it. Just admit that you’ll always eat desserts despite the long list of negative effects. Once your mind comes to terms with your actions despite knowing the opposite, the discomfort and uneasiness will eradicate even if the real-life issues remain.

5. Utilize the Theory of Constructed Emotions

The theory of constructed emotions thoroughly explains how humans build emotions.[2] You can learn all about it to gain control over your emotions.

You can use the basic concept of this theory to alter your thoughts. Once you can control how your brain perceives feelings, the chances of cognitive dissonance will minimize.

As per this theory, your brain understands emotions and feelings based on a fair few factors. One of these is physical health, which includes heartbeat, breathing, etc. The natural environment, which includes the air pressure, temperature, humidity, etc. also plays a role.

This information is connected to your past emotions and experiences to help the brain decipher what you’re experiencing.

So, if you understand this theory in-depth, you can learn to control your cognition with the help of your surroundings.

Bottom Line

Cognitive dissonance isn’t necessarily bad. It encourages you to improve your actions or alter your beliefs. Hence, it plays a major role in helping you grow as a person.

It becomes unhealthy when this state of mind takes over. As long as you’re trying to keep things even, you don’t have to worry about it. Try to maintain control over your emotions and actions that lead from them.

Your mental and physical health will not suffer from long-term consequences as long as you continue to combat the inconsistency. Let your mind go with the flow while you simultaneously use the aforementioned tips in your everyday life!

More on Cognitive Dissonance

Featured photo credit: Laurenz Kleinheider via unsplash.com

Reference

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on September 18, 2020

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

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

Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

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. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

Fortunately, meditation can help.

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.

While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

However, 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 it’s likely that you’re not able to remember 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.

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If you want to learn how to improve memory, how much sleep should you be getting?

Well, according to the National Sleep Foundation[3], 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[4].

If you want to improve memory, get plenty of sleep.

    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 long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

    Try these three things to naturally improve your sleep cycle:

    • 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 under-sleeping. 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-solving 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!

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    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.

    4. Take More Breaks

    When I think back to my days as a budding entrepreneur, I distinctly 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, if you want to know how to improve memory, 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.

    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.

    One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

    This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

    When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

    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.

    Basically, 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.)

    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.

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    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 into 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 center 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 out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

    If you want to know how to learn something new every day, check out this article.

    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[6].

    Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

    Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

    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, as well.

    Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

    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.

    If you want to improve your mental health, 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[8]
    • Fish oilFish oil supplements can increase your brain power

    Here’re more brain food options that improve memory!

    Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

    Final Thoughts

    I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

    You don’t need to implement them all, but you can try out the ones that appeal to you.

    But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

    More on How to Improve Memory

    Featured photo credit: Eric Ward via unsplash.com

    Reference

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