The following is a personal solution, which may not be effective for everyone, but it works well for me. It is best to choose the method that suits you according to your personal situation.
If you can't control it, reduce the chance of temptation.
In the past, Taobao, WeChat, Tik Tok, Weibo and Zhihu usually wasted the most time on mobile phones. As it is difficult to control, we will reduce the chances of temptation as follows:
Occasionally go to WeChat to see if there is any news, and don't look less at the circle of friends.
Don't look at Tik Tok, don't brush Weibo.
Open Taobao if you have something to buy.
Effective and ineffective decompression methods:
I read in the book that the American Psychologists Association found that:
The most effective ways to reduce stress include: exercising or participating in sports activities, praying or participating in religious activities, reading, listening to music, getting along with family and friends, massage, going out for a walk, meditation or yoga, and cultivating creative hobbies.
The most ineffective ways to relieve stress include gambling, shopping, smoking, drinking, overeating, playing games, surfing the Internet and watching TV or movies for more than two hours.
Structural procrastination:
Another method is called structural procrastination-the key to success. When you don't want to do something, use this time to do something else.
Procrastination doesn't mean doing nothing with your hands open. Procrastinators rarely do nothing. They do do something slightly useful, such as gardening, sharpening pencils, and drawing a sketch of rearranging documents so that they can clean them up when they are free. Why are procrastinators willing to do this? Because of this, you can not do those more important things. And if there is only one item left on their to-do list, then there is no power in the world to urge them to pick up the pencil sharpener. Procrastinators can actively and effectively deal with some difficult and time-sensitive important tasks as long as they can avoid doing more important things.
Structured procrastination uses the procrastinator's mentality to sort out a structure for those tasks that someone must complete. You can make a list of things you want to accomplish in order of importance, think about it in your mind, or write it down in detail. You can even call it your "priority list", putting the most urgent and important things at the front, but there are other things worth doing later. Therefore, completing the following tasks becomes a means to avoid doing the tasks at the top of the list. With this carefully arranged task structure, procrastinators become useful people!
Prepare something in advance.
According to the above investigation and the principle of structured procrastination, I have prepared some tasks for myself in advance, which I will do in my spare time or under great pressure:
The most effective way is to take a nap. Even 10 minutes will make you feel much more comfortable.
When the pressure is particularly high, I go running by the river at night, listen to music with headphones on, and then run home for an hour to take a bath and have a good sleep. You will feel very good the next morning.
Buy an eye massager or steam mask, close your eyes and press for a few minutes.
Exercise, the recent goal is to keep 500 calories a day, do exercise when you have time, and you can complete a blow or dozens of push-ups and squats in 5 minutes. Share a day's exercise record
Update the official WeChat account every day, and always consider what articles to update at night.
Write an article, answer questions on Zhihu or the official WeChat account.
Take a Kindle with you and take it out when you have time.
Reply to emails that can be processed in a few minutes.
Take a few minutes to keep a diary.
Organize task arrangement and planning on the APP.
Call family and friends and talk for a while.
Open your impression notes and organize your notes.
List and supplement this week's supermarket shopping list and recipes.
Watch TED, listen to audio books or podcasts.
Learn a foreign language and memorize words.