Making Different Choices Archives

Procrastination Is NOT a Thing

July 1, 2024 by Joycelyn Campbell Leave a Comment

I just read another article about self-sabotage—which is also not a thing. Your brain does not have ill intentions toward you; believing that it does is irrational. This particular article used procrastination as evidence of the brain’s self-sabotaging tendencies.

The word procrastinate is meant to describe delaying or postponing taking a particular action: the emphasis is on not doing something. But when we’re awake we’re always doing something. Procrastinating doesn’t mean you’re sitting vacantly in a chair staring off into space or out a window not doing instead of cleaning the house or finishing a report or making that one phone call. No, it means you’re doing something else instead of the thing you think you should be doing. That seems obvious, right?

So why isn’t there a word for eating a cheeseburger for lunch when you planned to eat a salad? Why isn’t there a word for staying up late at night when you meant to get to bed before midnight? Why isn’t there a word for binge-watching a TV show when you intended to go to the gym? There’s only a word for doing one thing when you strongly believe you should be doing something else if it’s based on a real or self-imposed deadline.

There is no substantive difference between doing something other than the thing you think you should be doing, whether that involves what you eat, when you got to bed, how much exercise you do or don’t get, and say, when you complete a report or project.

All these incidences of doing something other than what you think you should be doing have a couple of things in common. One is the false belief that understanding the benefit of a particular behavior ought to automatically cause us to “do the right thing.” But understanding has no direct impact on behavior. So it’s completely unsurprising that we’re likely to do whatever we’ve been doing rather than do something different based on information or vague desires to shape up or be better.

Rewards ARE a Thing

Another is the fact that the brain moves toward what it believes will provide a reward and away from things it considers a threat. That means we’re inclined to do things that give us pleasure and avoid things that provide less pleasure or may even amp up stress neurochemicals.

If you like cleaning the house or writing reports or eating cheeseburgers or watching You Tube videos, you’re likely to do more of those things and less of other things. This is why we use rewards to motivate us to do things we don’t otherwise get pleasure from when we’re doing them but nevertheless want to have done. This is called using your brain. If you decide your problem is procrastination, however, you have diagnosed yourself with an imaginary condition that you have to explain (why do I sabotage myself?) and treat. Or you may simply use this imaginary condition to explain yourself to yourself and others. Neither approach will generate any change in behavior. There’s no solution to the problem of procrastination because procrastination is not a thing.

There is one difference between the behaviors that fall under the category of procrastination and other behaviors like the ones I used as examples. That difference is time. You can convince yourself you’ll choose the salad tomorrow or the next day; you can get to bed on time…eventually; you can start going to the gym next month. But if something has a deadline, you don’t have more time than that.

Nevertheless, moment-to-moment, the brain still moves toward what it thinks it will like and away from what it thinks it will dislike. A deadline in the future, with potential negative or positive consequences, is not compelling to the brain until the task becomes an emergency. Failure to eat a healthy diet or get enough sleep or enough exercise are not, moment-to-moment, perceived as emergencies by the brain because we believe that we have more time to get them right.

If you look at all these behaviors through the same lens, though, you can see that they all involve doing something in the present that we understand would be a good idea (good for us in one way or another) but that we don’t particularly want to do right now. We may believe that we should want to do them right now, but the fact is that we don’t.

The belief that we should want to do things that we don’t want to do because we know they’re good for us is one of the most counterproductive beliefs we can have. It’s an enormous obstacle on the path of creating any level of behavior change, let alone transformational change.

What would it look like if you gave this belief up? What might then be possible?

Although I haven’t mentioned specific neurotransmitters in this post, it is part of the series on neurotransmitters that both affect our behavior and are affected by our behavior.

It’s All about the Action

April 12, 2024 by Joycelyn Campbell Leave a Comment

“I think therefore I am.” So declared Rene Descartes sometime in 1640.

Cogito ergo sum! was the culmination of his attempt to identify something he could be certain of, some bedrock truth of which there was no doubt.

Even he knew, way back then, that sensory perception can be incredibly misleading and was not to be trusted. His thinking led him to wonder if we are all hallucinating our experiences. Or part of the Matrix. These are not new thoughts.

In coming to his conclusion, Descartes assumed a separation between the physical and the mental that many members of the species continue to grapple with, at the same time he elevated the mental beyond all proportion.

Right off the bat, however, the first two words, as translated—“I think”—are totally misleading. They imply agency and intent. It would be more accurate to say “I have thoughts” or better, “thoughts have me.” Most of the thoughts running through our mind at any given time are involuntary and unintended. The best analogy is to the air we breathe.

Having air circulate via the nostrils, throat, lungs, etc. is highly desirable, but (fortunately) it isn’t under our voluntary control. It’s debatable how desirable it is to have thoughts continually circulating in the mind, but circulating thoughts, like circulating air, is not something to take credit for or, in the case of Descartes, crow about.

This is all to say that at least since Descartes, thinking has been assumed to be the crowning glory, so to speak, of the species. Granted, there are some tasks only thinking (i.e., System 2 logical/linear, voluntary/intentional thinking) can and should handle. But that kind of thinking is extremely hard, so we do very little of it. And even when we do it, if we don’t follow it up with action, there isn’t much point to it.

A number of false assumptions follow from the false belief that it’s what we think that matters most. The most significant of these assumptions is:

Understanding something will automatically have an effect on behavior, as will having a desire or an intention to do something.

Two more false assumptions:

We don’t need to pay much conscious attention to what we do.
Only some of the actions we take are worth paying attention to, in any case.

The unconscious part of the brain, however, pays attention to everything we do, including the things we’d really prefer no one—including us—noticed at all. It pays considerably less attention to what we think or even what we think about doing.

What Is the Brain for?

The purpose of the brain is to figure out what to do (what action to take) and then to make those actions happen.

It’s blindingly obvious why we have a brain. We have a brain for one reason and one reason only, and that’s to produce adaptable and complex movements. There is no other reason to have a brain. Think about it. Movement is the only way you have of affecting the world around you. —Daniel Wolpert, neuroscientist

It’s also via the actions we take that the brain figures out how to interpret the information it receives, including who we are and what things mean. It’s via repetitive actions that the brain determines what behaviors to turn into habits and hand off to the basal ganglia to administer. It’s via persistent actions that the brain changes: trajectory, perception, identity, awareness, and areas of attention.

Yes, it’s annoying that the brain pays attention to all our actions—including those we aren’t paying attention to. It’s as if the brain maintains or modifies our mental model of the world according to its own parameters rather than to our wishes. [That was sarcasm. Of course that’s what it’s doing.] But since our wishes, like our thoughts, are fleeting and contradictory and ephemeral, it’s a good thing the brain doesn’t take them seriously because that would result in chaos.

As we know, our moment-to-moment choices—or actions—are not consciously determined. Rather, it’s our unconscious that determines out actions based on its interpretations of the internal and external sensory data it views through our mental model of the world.

Since action is the only way we can affect the world (of which we are a part), then the only way to create change is to get our brain to take different actions than the actions it is currently taking. And that requires modifying the brain’s interpretations of the sensory data it processes.

How does the brain modify its interpretations? By the actions we take. If this sounds like a vicious cycle, it really isn’t. This is where thinking comes into the process. Thinking can provide a bridge between the undesired actions (and outcome) and the desired actions (and outcome). It can do that by identifying the outcome we want, the actions that are likely to produce that outcome, and the contrivance or contrivance we can use to train the brain to take the actions we want it to take.

This is what contrivances are for: to train the brain (our movement organ) to automatically take the actions we want it to take rather than the actions it’s automatically taking now. This is how to use the brain to create a satisfying and meaningful life. The process isn’t complicated or complex. It’s our thoughts about the process that get in the way.

Note: This post is an update of an article in lucidwaking from February 2022. Look for the companion piece next week!

Motivation: The Condensed Version

March 5, 2024 by Joycelyn Campbell Leave a Comment

Rewards can be intrinsic or extrinsic, but there’s no such thing as extrinsic motivation.

I’m more often than not the one attempting to make distinctions when it appears that others are conflating or confusing concepts. But when it comes to motivation, there is no distinction to be made between intrinsic and extrinsic because what motivates you 100% of the time is dopamine, which is generated in your brain based on what you want and like and your interpretations. That’s about as intrinsic as you can get.

That means that you are intrinsically motivated to do every single thing you are currently doing, even if you don’t want to want to do it, or don’t like the outcome of doing (or having done) it, or want to do something entirely different.

If you’re doing something to get someone else’s approval, it’s your brain that desires that approval. If you’re doing something because you feel obligated to do it, it’s your brain that sees meeting obligations—in general or in particular—as desirable. If you’re doing something because it feels good, it’s your brain that generates liking neurochemicals for that activity.

Motivation is a functional process that’s mediated by the brain, which cares about what you’ve trained it to care about regardless of how you’ve trained it or why you’ve trained it. Among the things the brain cares about are things you don’t even want it to care about because you weren’t paying attention when you were training it. But train it you did. And now you are intrinsically motivated to pursue those things. There’s nothing at all complex or mysterious about this process.

Threat or Reward?

What you are training, every day in fact, is your unconscious, which is the part of your brain that makes moment-to-moment choices—all moment-to-moment choices. Those choices are aimed at ensuring your survival. The brain is always asking the question what should I do next? at a speed you can’t hope to comprehend. Any time it encounters a bit of sensory information to process—whether interoceptive (internal) or exteroceptive (external)— the first “sort,” so to speak, is always: threat or reward?

The brain’s interpretation of threat or reward determines whether the action will be to avoid (the potential threat) or approach (the potential reward). To put it in the words of a neuroscientist:

At any point in time, your brain (as well as the brain of any living system) is only ever making one decision: to go toward or to go away from something. —Beau Lotto, Deviate

That is motivation in a nutshell. It may be the most basic fact of life.

Since we can’t directly access the unconscious, we are mostly unaware of its processes and how they impact us. When we ponder what motivates us to take an action, we’re looking for cause-and-effect threads, explanations, or sometimes just a good story, and the left hemisphere (the narrator, as Michael Gazzaniga refers to it) complies. As is the case with almost all of the left hemisphere’s stories, the ones explaining our behavior are necessarily based on incomplete information. But we’re predisposed to believe our own stories and explanations.

If you’re interested in psychologizing or narrating a process that is neurochemical in nature, go for it, but that approach will not assist you if change is what you’re after. Of course, you have beliefs that play a role in determining whether you view something as a threat or as a reward (and the type of threat or reward). Your personality, mental model, and experience insure that your interpretations of the world are specific to you.

Life’s Navigational System

But the fact remains that in the moment of choosing, what motivates you and everyone else is the release of dopamine by your brain. And dopamine is released when your brain expects a reward—which is the answer to the question, what should I do next? Avoid or approach? Should you get yourself out of the way of harm or put yourself in the way of pleasure? You can think of motivation as a navigation system that operates at the unconscious level because if you had to rely on consciousness for your navigational needs, your life would be very, very short.

Since motivation operates at the unconscious level, you are not normally aware of the release of these neurochemicals, which include the wanting neurochemical (dopamine), so-called liking neurochemicals (serotonin, oxytocin, endorphins and other endogenous opioids, and endocannabinoids), and stress neurochemicals (adrenaline, norepinephrine, and cortisol).

Kent Berridge, professor of psychology and neuroscience at the University of Michigan says:

Both wanting and liking can exist without subjective awareness. Conscious experience can distort or blur the underlying reward processes that gave rise to it. Subjective reports may contain false assessments of underlying processes, or even fail at all to register important reward processes. The core processes of liking and wanting that constitute reward are distinct from the subjective report or conscious awareness of those processes.

Disrupting the Status Quo

Since you’re already motivated to do what you’re currently doing, your brain is already releasing dopamine—and more importantly, liking neurochemicals—when you do it. Which means it’s already getting intrinsic rewards. If you want to be doing something other than what you’re doing, you have to train your brain to do something else. As I wrote in this recent issue of lucidwaking, if you want your brain to do something other than what it’s already doing, you need to make it a better offer, which means you need to up the reward ante with an extrinsic reward.

You use extrinsic rewards intentionally to train your brain to become intrinsically motivated to do what you want it to do—meaning take an action in the future that it is not taking now.

As one of my favorite clients said just the other day, “That’s where the power is!”

My perception is that belief in the concept of intrinsic and extrinsic motivation is actually harmful not only to the process of behavior change but to people’s sense of efficacy and agency. So I plan to elaborate on that in a future post.

Everything Is an Interpretation

May 26, 2023 by Joycelyn Campbell Leave a Comment

In the world in which we live:

everything everywhere is in motion all the time
everything is a process
everything is an interpretation

These three facts are interrelated, but they tend to be descriptive of what’s occurring at different scales.

The fact that everything everywhere is in motion all the time is a somewhat abstract concept that has significant practical implications. In and of itself, though, it’s difficult to grasp or experience directly.

The fact that everything is a process, while less abstract, can also be a bit slippery. We’re used to thinking of things as . . . things. It’s easier to recognize organic processes—or processes that involve people—than it is to recognize inorganic processes. Nevertheless, there are no things, only processes.

The fact that everything is an interpretation has moment-to-moment, immediate impact. Interpretations are the foundation of every single one of our experiences. But that doesn’t mean this concept is any easier to grasp.

The limited capacity of ordinary consciousness—aka the 40-bit brain—makes it much too slow to catch any of the interpretations the unconscious is making as it is making them. It wouldn’t be particularly useful to be able to do so. The unconscious has to interpret everything, from the most basic incoming audio and visual signals to your heart rate to the responses of strangers you encounter to the results of an election in a foreign country.

The unconscious makes these interpretations—which neuroscientist Anil Seth and others have called “best guesses”—so quickly that ordinary consciousness accepts them as reality. Even when we know or believe this to be the case, we have an extremely difficult time distinguishing between the facts of an event and our brain’s interpretation of it.

Several clients who have completed multiple iterations of the What Else Is This Telling Me? exercise can attest to this difficulty and were willing to share their experiences.

Donna

Something happened.

But what? No, not that, that’s an interpretation. No, not that, either; that’s probably a hidden belief. So what happened?

This is a question that’s been bouncing around in my brain for the last several months. I always thought I knew what happened. And what my interpretation was. And what my belief behind it was. I mean, I’m a licensed counselor. I’ve taught this to graduate students. Maybe I was wrong?

It’s been interesting and exasperating to break down to the grain what happened. I don’t think I have a firm grasp of it yet, but I’m getting there—a grain at a time. Wysiati (what you see is all there is)!

Kelly

What was that event? It just tumbled into interpretation and took flight. It seemed as though I was tangling with a bucking bronco that did not want to be tamed or understood. It seems to me that all these pieces of me don’t get out much. I’m trying to pry them open, if only a little: event identification practice . . . interpretation practice . . . it’s been part of the conversation I hope to keep having. I want to know what’s running the program.

Leslie

I think the idea that has become the most clear for me is that the mental model cannot be changed without changing a belief or beliefs that create it. Since we’re mostly unaware of our beliefs, the exercise is a way to expose some of those beliefs. And it has taken all those iterations for me to see how the interpretations, the actions, and the beliefs have to relate to each other.

Adam

It’s powerful and surprising how deep simple reactions go and how hard it is to isolate events, interpretations, and beliefs!

Additionally, it has been hard to ask questions about it for me. I didn’t seem to form the questions, much less make the next step to pursue what the questions might bring up. I had my doubts about how clear I was about how I was doing the different parts of the exercise, but I didn’t clarify my doubts until after about three times trying to complete it.

Debra

In my cohort, on our fourth go round, I finally thought I’d nailed what an interpretation of an event was. I mean, it just has to be simple, right? Nope. I was frustrated. Wanted to quit. Almost started to cry. Even raised my voice a bit.

My cohort leapt in to support me to keep going, asking questions with genuine curiosity—not just for me to see something, but because they were also getting closer to understanding.

When I broke through the frustration, I felt like I/we had made it over a big chasm together. My cohort had not only cheered me on, but they’d jumped into the trench with me. And we made it to the other side victorious.

Why?

If this is so hard to get, which it is for everyone, why go through all the blood, sweat, and tears? If everyone’s brain operates this way—interpreting events so swiftly that, consciously, we conflate the interpretation with the event—why not just accept it and move on?

Our interpretations determine both our emotional responses and our actions. If we’re always satisfied with our actions (and reactions), we can just carry on and not concern ourselves with these matters. But if we’d like to react differently or take different actions in the future, we need to understand what’s driving both our emotional responses and our behavior.

The bottom line is that if we want our brain to make a different choice in the future, we first have to modify our mental model. This is called structural neuroplasticity. Otherwise, all the brain has to go on to interpret events is the connections made by our existing mental model; therefore, we are bound to keep getting the same outcomes over and over again.

Check out Something’s Happening Here and What [Else] Is It Telling Me? for additional information. More to come on this topic.

Chronic Happiness
Is Not Good for You

July 22, 2022 by Joycelyn Campbell Leave a Comment

I recently came across a video of a mental health professional disparaging the brain’s default mode network (DMN). The loudest contingent of the DMN-bashing bandwagon tends to be the mindfulness folks, but it’s not an exclusive club.

This particular person cited a study I’m familiar with and have mentioned previously. Researchers contacted study participants at random times to ask them (1) what they were doing right then and (2) how happy they were.

The results supposedly revealed that people were happier when their attention was focused on what they were doing (accessing the brain’s attention network) than they were when their minds were wandering (accessing the brain’s default mode network).

My first question now would be who were these people? Specifically, I would want to know something about their personalities, given that we are all so dissimilar from each other. That is just one of many reasons why you cannot simply lump a group of people together, average their responses to some questions, and come to a sound conclusion about…anything.

Happiness was, in fact, the subject of the research, so I can’t fault the researchers for asking people to evaluate their level of happiness. But I question the ability of people in general to gauge their degree of happiness or of any other emotion. And I definitely can fault the assumption that happiness is a worthy topic of research.

The study in question was really focused on transient happiness—or acute happiness, if you will—which most people experience to a greater or lesser extent, anyway. By that, I mean we don’t all experience an equal amount or intensity of happiness. And who knows if what I label happy is the same emotion you label happy.

An inability to experience any happiness is definitely an indicator of a problem; the inability to be happy all the time—not so much.

The Pursuit of Happiness

A recent Facebook post advertising a Buddhist-oriented program asserted that anger is a “delusion” and it’s bad because it makes us unhappy. This is both simple-minded and wrong. The relentless pursuit of happiness is far more delusional and destructive than the experience of anger.

I have a handout with a list of 136 positive emotions (along with a similar list of negative emotions). Happy is but one of them. Yet somehow people have gotten the idea that it is the best or most important emotion. And somehow people have concluded that a steady state of happiness is both desirable and achievable. (This seems to be a peculiarly American take.)

One of the other emotions on the list is excited, which is far more appealing to me than happy but far less acceptable to pursue. For one thing, people who pursue excitement are often advised that it is just a poor substitute for happiness. Pursuing excitement is also associated with novelty-seeking and risk-taking.

In the Five Factor Model of Personality, it’s related to extraversion and openness to experience. (Full disclosure: those are the two factors I always score highest in, in that order.) Introverts and ambiverts tend to view extraverts with some degree of suspicion if not outright aversion, so the negative association to excitement is not surprising.

The short-term side-effects of excitement (acute excitement), however, include anticipation, alertness, increased energy, and motivation. Good stuff! But the side-effects of attempting to maintain a constant state of excitement—chronic excitement—are altogether different: impaired concentration, sleeplessness, restlessness, elevated blood pressure, increased adrenaline and noradrenaline, racing heart. The body would react to a constant state of excitement essentially the same as it would to chronic stress.

Furthermore, one would have to continually up the ante, so to speak (seek more novelty, take greater risks), to maintain the same level of excitement. Someone who was chronically excited would likely become a source of annoyance to friends, family, and coworkers.

Chronic happiness is no better for us than chronic excitement. Here’s why:

Sometimes things are not going well, there is a real threat, and vigilance is required.

If someone offers you a pill that makes you happy 100 percent of the time, you should run fast in the other direction. It’s not good to feel happy in a dark alley at night. Happiness is a noun, so we think it’s something we can own. But happiness is a place to visit, not a place to live. It’s like the child’s idea that if you drive far and fast enough you can get to the horizon. No, the horizon’s not a place you get to. —Daniel Gilbert

Pursuing happiness is likely to keep you stuck on the hedonic treadmill, where you’ll need to keep moving to acquire more and more of the things or experiences you think will bring you pleasure—to each of which you will adapt surprisingly quickly.
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Happiness won’t increase your lifespan. In the final analysis, death comes in equal proportion to the happy and the sad. The result of research conducted by Oxford University with nearly 720,000 women is that “happiness and related measures of wellbeing do not appear to have any direct effect on mortality.”
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If you’re simply here for the party, you should be aware your body processes “empty positive emotions” the same way it processes chronic adversity, which is by activating the pro-inflammatory response to prepare for bacterial threats. (Inflammation is associated with many major and minor diseases, including heart disease, various cancers, rheumatoid arthritis, etc.) A diet of too many empty positive emotions seems to be a lot like a diet of too many empty (sugar-, salt-, alcohol-, or fat-laden) calories.
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Happiness may make you feel good in the moment, but pursuing it by avoiding negative thoughts and feelings and difficult or painful situations can stunt your personal development. That can lead to decreased resilience, greater susceptibility to stress, and reduced creativity and problem-solving abilities.

You’re less likely to become depressed if you regularly experience a range of emotions instead of aiming exclusively for the positive ones.

Research indicates that if you pursue happiness, you may get it (just not all the time), but you’re not likely to feel satisfied. On the other hand, if you focus on meaning, instead, you’re extremely likely to feel satisfied and you may also get happiness as a bonus.