Как ЗАСТАВИТЬ МОЗГ делать сложные вещи (Марина Кострова)

PAE+: How to Train Your Brain to Do Difficult Things

Core principle

Your brain prefers fast rewards with minimal effort. To make it accept difficult tasks, you must redesign how effort and reward are connected.

The brain doesn’t resist difficulty itself — it resists difficulty without immediate reward.

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1. Make difficult tasks extremely small

Action: Start with 5–10 minutes, not a full session.

Examples:

• Write one paragraph, not a chapter

• Exercise for 5 minutes, not 1 hour

• Study English for 10 minutes, not 60

Why it works:
The brain resists large, uncertain effort. Small tasks feel safe and achievable.

Clarification:
Consistency builds identity and habit. Intensity is optional; regularity is essential.

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2. Give yourself an immediate reward after completion (?)

Action: Add a small reward immediately after finishing the task.

Good rewards:

• Checkmark on a list

• Saying aloud: “I did it”

• Short rest (2–5 minutes)

• Tea/coffee ritual

• Listening to one favorite song

• Writing “Done” in your notebook

Avoid: food, social media, or addictive rewards.

Why it works:
The brain learns through association. It begins to link effort → pleasure.

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3. Start first. Motivation comes later.

Action: Begin even without motivation.

Rule:

Action → creates motivation
Motivation → does NOT reliably create action

Clarification:
Energy often appears after starting, not before.

This is extremely important for long-term discipline.

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4. Never consume “fast dopamine” before difficult work

Avoid before important tasks:

• Social media

• News

• YouTube / short videos

• Notifications

• Entertainment

Instead:
Do difficult work first. Reward yourself after.

Why it works:
Fast dopamine makes difficult tasks feel comparatively unrewarding.

After scrolling, the brain refuses slower rewards.

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5. Always place difficult tasks first in your day

Action: Do important work early, before distractions.

Example sequence:

• First: difficult task (writing, studying, work)

• Then: email, messages, entertainment

Clarification:
This prevents competition between meaningful work and instant pleasure.

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6. Use visual completion signals

Action: Visually mark completion.

Examples:

• Checkmark ✔

• Cross out task

• Progress tracker

• Habit calendar

Why it works:
The brain strongly responds to visible progress.

This creates psychological closure and satisfaction.

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7. Use rituals to reinforce completion (?)

Action: Add a consistent ritual after finishing work.

Examples:

• Tea after studying

• Walk after writing

• Music after exercise

Why it works:
Rituals signal safety and completion to the nervous system.

This strengthens habit formation.

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8. Regularity is more important than intensity

Rule:
Better: 10 minutes every day
Worse: 2 hours once per week

Why it works:
The brain prefers predictable patterns.

Consistency builds automatic behavior.

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9. Train your brain through repetition, not force

Your brain becomes comfortable with what you repeat.

It learns to enjoy:

• What you do regularly

• What gives immediate positive feedback

Clarification:
You are not forcing the brain. You are training it.

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10. Protect your mental focus before difficult work

Action: Create distraction-free starting conditions.

Examples:

• No phone for first 30 minutes of day

• Quiet environment

• No notifications

Why it works:
Distractions fragment attention and increase resistance.

Focus requires mental clarity.

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11. Use the “10-minute rule” to build any habit

Action:
Choose one important task. Do it for 10 minutes daily at the same time.

Example:

• 10 minutes English shadowing daily

• 10 minutes reading daily

• 10 minutes writing daily

Add small reward immediately after.

This is enough to build long-term habit.

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Ultimate summary formula (very important)

**Small action

• Immediate reward

• No dopamine before

• Daily repetition
  = Brain begins to like difficult tasks**