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cover of episode Why You Self-Sabotage and How to Stop

Why You Self-Sabotage and How to Stop

2025/2/28
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The Mindset Mentor

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Rob Dial
通过播客、社区和书籍帮助人们改变心态和提升生活质量的自我发展专家。
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Rob Dial: 我将解释为什么你会自我破坏,以及如何克服这种现象。当你试图改掉坏习惯时,它往往会以更强的力量反弹回来,这是因为存在一种称为“灭绝爆发”的心理现象。这是你的大脑在做最后的挣扎,试图保持旧的条件反射。 理解操作性条件反射,B.F. Skinner的理论可以帮助我们理解这种现象。当预期的奖励被移除时,行为强度会先增加,然后逐渐消失。这在实验室老鼠身上得到了验证,也适用于人类。 在生活中,这可能表现为情绪化饮食、拖延症或维持有毒关系。这些行为的短期奖励是缓解压力或焦虑,但长期危害是强化不健康的模式。 为了重新调整大脑,你需要找到替代方法来应对压力或焦虑。这不会很容易,你的大脑会反抗,但如果你坚持下去,最终渴望会消失。 克服灭绝爆发的方法包括:预期它的到来,顺其自然,不要评判自己;坚持到底,加倍承诺;让回到旧自我变得困难;庆祝你的进步。 记住,灭绝爆发不是你失败的迹象,而是你正在重新调整自己的迹象。只要你不放弃,你最终会成功。

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Why do you keep sabotaging your own success? Just when you're about to break a bad habit, it comes back even stronger. That’s not a coincidence. In this episode, I break down exactly why this happens and how to push through it so you can finally create the change you want in your life.

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