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How To Plan In Your Mind Without Writing Things Down

How To Plan In Your Mind Without Writing Things Down

Many successful people would say that a goal without a plan is not really a goal, but rather a simple wish. Therefore, if you are aiming for something significant in your life, what’s equally important is to carefully plan the steps for getting there.

For some people, planning may be a daunting task and they simply choose to ‘wing it’ because it’s easier. However, as Alan Lakein is reported to have said, “Failing to plan is planning to fail.” Planning may be tiresome and daunting since it involves a lot thinking, but if you look at in the long run it will actually save you time, money and effort. It will help you determine the things you need to do now and in the near future, and avoid the things that will bring you zero to little results.

If you are interested in learning how to plan, especially for your career, then you have come to the right place. Furthermore, although it is advisable that you write down your plans, some people prefer to store their plans in their head rather than in a document. If this is the case for you, then here is an elegant solution.

Self-Understanding

If you are planning for something, then one of the most important aspects you must give careful consideration to is yourself. What you are trying to determine are behavioral tendencies, personal interests, potential, and current abilities. Furthermore, try to prioritize the variables that are closely related to whatever it is you’re planning.

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If you want to be thorough, then you can ask significant people such as your family, close friends, professors or classmates about your self-assessments. Find out if they agree with your personal assessment and to what degree?

The primary reason for this is to gather information. The more information you have, the more informed your decisions will be. Also, you can honestly find out the things that you are naturally good at and possibly delegate or hire someone to do the things that you are not so good at.

For example, if you are a naturally good at designing a logo and are able to finish the job in an hour, then it would be a waste of time if you are doing mathematical-related work that would require three hours or more for you to finish. Play to your natural strengths, as you will get better results with the same amount of time invested.

Understand the Situation

Once you have gained a good understanding of your capabilities in relation to whatever it is you’re planning, the next step is to understand the situation or environment. Find as much relevant information as you can as this can help you tremendously in the latter steps. Do not be ashamed to ask for external advice or consult an expert.

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For example, if you are planning for a simple birthday party, then gather information such as the location of the party, the number of guests and the size of the party venue.

If you are planning a career, then gather information about the job market. Find out what kind of skill sets businesses are looking for at the moment. Take notes on the jobs that would seem to complement your natural talents, behavioral tendencies and personality.

You will not only improve faster, but you will also get more satisfaction from life in general. Do not be ashamed to ask advice from a career advisor. And remember, the Internet is a great resource worth tapping.

Goal Setting

Once you have gathered sufficient information, it’s time to set a goal. When setting up a goal, make sure that it is measurable, concise, reasonable and has a deadline. This it will make it easier for you to evaluate your performance against your goal.

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If you have a ‘Big Plan,’ then it is better that you break down your goals into smaller pieces to make it less daunting. You can then set long-term, medium-term and short-term goals.

Now that you have a goal, it is time to recall the information related to yourself and the situation. Identify the kind of job or tasks that are right up your alley. For those jobs that do not work with you very well, have a plan on how to fill the gap.

Implementation

The last step of the planning process is the actual doing. Some of the time you will not achieve your goal. In fact, if you are successful at every goal you have set, then your goals are not high enough.

Also, don’t forget to evaluate your progress against your goal periodically. Keep in mind that it is your goal and you can re-adjust things in case your overall plan needs to change.

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Mnemonics

As mentioned before, not all people are fans of writing down their plans. If you are one of these people, then you can use memory techniques so you won’t forget the plans you have just made.

One mnemonic technique is to use vivid mental images. Each mental image represents one item within your list. You can then create an animated story that links all the mental images together.

As an example, you want to remember that you have to repaint the house by June 10. You can start by picturing a big desert dune to represent the month of June. Imagine a big tornado coming and breaking down the dune into 10 smaller dunes, this represents June 10. Finally, you can imagine the dunes being covered by raining wet paint, this will represent that you need to do some repainting.

This is just an example of using a mnemonic device to help you remember the things that you have planned without the need to write them down. Here are a few more tips if you are interested in using the same memory technique:

  • Use pleasant and positive images.
  • Make things seemingly absurd. Your brain tends to easily recall extraordinary images.
  • Give your mental image a 3D depth.

Final Word

Learning how to plan is very important for success. Hopefully, you’ve now learned a few things about how to properly make a plan, as well as some techniques for remembering your plans so you won’t have to write them down.

Featured photo credit: Saad Faruque via flickr.com

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Last Updated on September 23, 2020

5 Reasons for Your Facebook Addiction (and How to Break It)

5 Reasons for Your Facebook Addiction (and How to Break It)

Facebook is embedded into lives around the world. We use it to connect with friends, share important milestones, and check in with the news. However, what may seem like harmless scrolling can become harmful if it takes up inordinate amounts of time and turns into a Facebook addiction.

The first step to breaking any bad habit is to understand the symptoms and psychological triggers that made you pick up the habit in the first place. Below you’ll find the common causes, and the good news is that, once you’ve identified them, you can implement specific strategies to get over your Facebook addiction.

Symptoms of a Facebook Addiction

Do you find that the first thing you do when you wake up is grab your phone and scroll through Facebook? Is it the last thing you see before falling asleep? You may have a Facebook addiction. Here are some more of the signs and symptoms[1]:

  • You end up spending hours on Facebook, even when you don’t mean to.
  • You use Facebook to escape problems or change your mood.
  • You go to sleep later because you’re glued to your screen.
  • Your relationships are suffering because you spend more time on your phone than you do talking with the people you care about.
  • You automatically pull out your phone when you have free time.

You can check out this TED Talk by Tristan Harris to understand how Facebook and other social media gain and hold our attention:

Psychological Reasons for a Facebook Addiction

A compulsive Facebook addiction doesn’t come out of nowhere. There are often root causes that push you into Facebook, which can ultimately manifest as an addiction once you become dependent on it. Here are some of the common causes.

Procrastination

Facebook can cause procrastination, but many times, your tendency to procrastinate can lead you to scrolling through your Facebook feed.

Facebook capitalizes on your tendency to procrastinate[2] by incorporating a news feed with an infinite scroll. No matter how far down you go, there will always be more memes and status updates to keep you distracted from whatever you should be doing.

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Thus, it might be helpful to change your perception of Facebook. Instead of looking at it like a place to be social or kill time, frame Facebook as the enemy of your productivity and purpose. Doesn’t sound as tempting now, right?

Loneliness or Indecision

Facebook resembles a boring reality TV show that is on full display during every hour of the day. Do you really need to tell everybody what you ate for lunch? I doubt it.

You don’t share such trivial details to add value to people’s lives. You’re likely doing it because you’re lonely and in need of attention or approval[3].

Seeking opinions from your friends could be a sign of indecision or low self-confidence. If you get a bad suggestion, then you can conveniently blame somebody else, thus protecting your ego.

Social Comparisons

Social comparison is a natural part of being human[4]. We need to know where we stand in order to judge our rank among our peers. And Facebook has made this all too easy.

When we get into Facebook, our brains are bombarded by hundreds of people to compare ourselves to. We see our cousin’s amazing vacation to Europe, our friend’s adorable baby, our brother’s new puppy, etc. Everything looks better than what we have because, of course, people are only going to post the best parts.

This extreme form of social comparison with a Facebook addiction can, unfortunately, lead to depression. One study pointed out that “people feel depressed after spending a great deal of time on Facebook because they feel badly when comparing themselves to others”[5].

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People-Pleasing

Facebook takes advantage of your desire for instant gratification[6]. Your brain receives a dopamine hit every time you see that red notification light up. Dopamine is a chemical in your brain that causes you to seek pleasure from things.

Pleasure sounds nice in theory, but dopamine is responsible for self-destructive behavior if overproduced. Thus, becoming a slave to your notifications can destroy your self-control in a hurry.

If that wasn’t bad enough, the human desire to be liked and accepted is at play, too. Every time you get a “Like,” your brain decides that means somebody likes you. Keep this up and you’ll turn into an addict desperate for another “hit.”

Fear of Missing out (FOMO)

Facebook wrecks your focus by preying on your fear of missing out. You check your Facebook feed during a date because you don’t want to miss any interesting updates. You check your messages while you drive because a friend might have something exciting to share.

One study found that “a high level of fear of missing out and high narcissism are predictors of Facebook intrusion, while a low level of fear of missing out and high narcissism are related to satisfaction with life”[7].

Therefore, while you may feel temporarily glad that you didn’t miss something, research shows that FOMO will actually reduce your overall life satisfaction.

How to Break a Facebook Addiction

Now that you know some of the causes of a Facebook addiction, you may be ready to break it. If so, follow these 5 steps to get over your addiction and improve your mental health.

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1. Admit the Addiction

You can’t fix a problem if you deny it exists. Don’t beat yourself up, but do try and be honest enough to admit you’re a Facebook addict. If it makes you feel any better, I’m a recovering addict myself. There is no reason to be ashamed.

Telling a trusted friend might help you stay accountable, especially if they share your goal.

2. Be Mindful of Triggers

In order to discover the triggers that lead you to use Facebook, ask yourself the following questions. It may be helpful to write them down at a journal.

  • What did I do? (scrolling, sharing, notification checking, etc.)
  • When did I do it? (down-time at work, as soon as you woke up, right before bed, on a date, etc.)
  • What happened right before? (a stressful event, boredom, etc.)
  • How did this make me feel? (stressed, anxious, sad, angry, etc.)

Once you’re aware of what pushes you to use Facebook, you can work on tackling those specific things to get over your Facebook addiction.

3. Learn to Recognize the Urge

Every time you feel the urge to update your status or check your feed, recognize that impulse for what it is (a habitual behavior—NOT a conscious decision). This is especially powerful when you complete step 2 because you’ll be able to make a mental note of the specific psychological trigger at play.

Have a plan for when you feel the desire to use Facebook. For example, if you know you use it when you’re bored, plan to practice a hobby instead. If you use it when you’re stressed, create a relaxation routine instead of jumping on Facebook.

4. Practice Self-Compassion

Facebook is an epic time-suck, but that doesn’t mean you should criticize yourself every time you log-on to your feed. Beating yourself up will make you feel bad about yourself, which will ironically cause you to be even more tempted.

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Self-loathing can only lead to failure. You might end up deciding it’s hopeless because you are “too lazy.”  If you want to break your addiction for good, then you need to be self-compassionate.

5. Replace the Addiction With a Positive Alternative

It’s a lot easier to eliminate a bad habit when you decide on a good habit that you would like to replace it with. I applied this idea by choosing to pick up a book every time I was tempted to check my feed.

The result blew my mind. I read over a hundred pages in the first day! Trust me when I say those “few minutes of down-time” can add up to an obscene amount of waste.

Having a specific metric to track is important. If you want to stay encouraged, you need to have compelling evidence that your time would be better spent elsewhere.

For example, download an app to help you determine exactly how much time is spent on Facebook so you know how much of your life you’re losing to it. Then, when you find a healthy alternative, you can feel good about all the time you’re giving to it!

Final Thoughts

Facebook addictions aren’t uncommon in today’s technologically dependent world. In the pursuit of human connection, we’ve mistakenly taken our interactions online, thinking it would be an easier alternative. Unfortunately, this is no replacement for genuine, face-to-face interaction in real life.

If you think you have a problem, there are things you can do to tackle it. Get started today and improve your overall well-being.

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Featured photo credit: Tim Bennett via unsplash.com

Reference

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