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HIỆU ỨNG AKRASIA

Vào mùa hè năm 1830, Victor Hugo phải đối mặt với thời hạn nộp bài bất khả thi. Một năm trước, đại văn hào người Pháp đã thỏa thuận với nhà xuất bản rằng ông sẽ viết quyển sách mới với tựa đề The Hunchback of Notre Dame.

Thay vì viết sách, Hugo dành cả năm sau đó theo đuổi những công việc khác, tiếp đãi khách và trì hoãn việc sáng tác. Nhà xuất bản của Hugo tỏ ra khó chịu vì ông cứ trì hoãn hết lần này đến lần khác và rồi đáp trả bằng cách đặt ra một thời hạn nộp tác phẩm khó hoàn thành. Họ yêu cầu Hugo hoàn thành quyển sách vào tháng Hai năm 1831 – thời hạn còn lại chưa đến 6 tháng.

Hugo lập ra một kế hoạch nhằm đánh bại sự trì hoãn. Ông thu gom toàn bộ quần áo, đem ra khỏi phòng ngủ, bỏ vào rương và khóa lại. Trên người ông không còn gì khác ngoài một chiếc khăn choàng lớn. Khi không có quần áo phù hợp nào để ra ngoài, Hugo không còn bị cám dỗ bởi việc rời khỏi căn nhà và bị xao nhãng nữa. Lựa chọn duy nhất của ông là ở lại trong nhà và viết lách.

Chiến thuật của ông đã có tác dụng. Hugo chú tâm vào việc viết lách mỗi ngày và hăng say sáng tác trong suốt mùa thu và mùa đông năm 1830. Tác phẩm The Hunchback of Notre Dame được xuất bản vào ngày 14 tháng 1 năm 1831, sớm hơn thời hạn 2 tuần.

AKRASIA – VẤN ĐỀ TỪ CỔ CHÍ KIM

Nhân loại đã biết đến sự trì hoãn suốt nhiều thế kỷ. Ngay cả các nghệ sĩ sáng tác nhiều như Victor Hugo cũng không hề “miễn nhiễm” với những yếu tố gây xao nhãng trong cuộc sống thường ngày. Thật ra, thói quen này kéo dài đến mức những hiền triết người Hy Lạp cổ đại đã tìm ra một từ diễn tả kiểu hành vi này: Akrasia.

Akrasia là trạng thái hành động mà không biết chắc việc đó có nên làm hay không. Tức là bạn làm việc này dù biết mình nên làm việc khác. Akrasia có thể được tạm dịch là sự trì hoãn hoặc thiếu tự chủ. Nó chính là yếu tố cản trở bạn theo đuổi đến cùng những gì mình đã bắt đầu.

Tại sao Victor Hugo lại cam kết viết quyển sách rồi sau đó lần lữa suốt một năm? Tại sao ta lập kế hoạch, đưa ra thời hạn và cam kết đạt mục tiêu, nhưng sau đó lại chẳng theo đuổi đến cùng?

TẠI SAO TA LẬP KẾ HOẠCH NHƯNG LẠI KHÔNG HÀNH ĐỘNG?

Một cách giải thích cho việc vì sao akrasia lại làm chủ cuộc sống của chúng ta và ta cứ bị cuốn vào sự trì hoãn có liên quan đến một thuật ngữ trong kinh tế học hành vi được gọi là: “tính không đồng nhất về thời gian”. Thuật ngữ trên nói về xu hướng của não bộ con người trong việc coi trọng phần thưởng trước mắt hơn phần thưởng trong tương lai.

Khi bạn lập ra những kế hoạch cho bản thân – chẳng hạn như đặt mục tiêu giảm cân, viết một quyển sách hay học một ngôn ngữ mới – thật ra bạn đang lập ra kế hoạch cho mình trong tương lai. Bạn đang hình dung về cuộc sống mà mình mong muốn trong tương lai và khi nghĩ về tương lai, não bộ của bạn dễ dàng nhìn thấy giá trị của việc bắt tay vào hành động cùng những lợi ích lâu dài.

Tuy nhiên, đến khi phải quyết định, bạn không còn đưa ra sự lựa chọn cho phiên bản tương lai của mình nữa. Lúc này bạn đang ở hiện tại và não bộ chỉ nghĩ về phiên bản của bạn trong hiện tại. Và các nhà nghiên cứu đã khám phá ra rằng phiên bản ở thời điểm hiện tại thích phần thưởng trước mắt chứ không phải lợi ích lâu dài. Đây chính là lí do vì sao có thể bạn đi ngủ trong tâm trạng hào hứng tạo ra sự thay đổi trong cuộc sống, nhưng khi thức dậy lại thấy mình trở về với những thói quen cũ. Não bạn chỉ đánh giá cao những lợi ích lâu dài khi những lợi ích đó vẫn ở tương lai, nhưng nó sẽ đánh giá cao phần thưởng trước mắt lúc nó đang ở thời điểm hiện tại.

Đây chính là lí do vì sao khả năng chống lại cám dỗ của lợi ích trước mắt lại có thể dự đoán chính xác thành công trong cuộc sống. Nắm được cách chống lại sự hấp dẫn của phần thưởng trước mắt – nếu không thể duy trì thì ít nhất thỉnh thoảng cũng phải thực hiện – sẽ giúp bạn kết nối khoảng cách giữa vị trí bạn đang đứng hiện tại và nơi bạn muốn đến.

LIỀU THUỐC CHO AKRASIA: 3 CÁCH ĐÁNH BẠI SỰ TRÌ HOÃN

Sau đây là 3 cách giúp bạn vượt qua hiệu ứng akrasia, đánh bại sự trì hoãn, và theo đuổi đến cùng những gì mình đã bắt tay vào thực hiện.

Chiến thuật 1: Lên kế hoạch cho hành động trong tương lai.

Khi Victor Hugo cất hết quần áo rồi khóa lại để có thể tập trung vào viết lách, ông đã tạo ra một thứ mà các nhà tâm lý gọi là “chiến lược ràng buộc”. Chiến lược ràng buộc là chiến lược giúp cải thiện hành vi bằng cách gia tăng các trở ngại hoặc hậu quả của những hành vi xấu, hoặc giảm thiểu mức nỗ lực cần bỏ ra để thực hiện hành vi tốt.

Bạn có thể kiềm chế thói quen ăn uống trong tương lai bằng cách mua thực phẩm được đóng thành từng gói rời thay vì gói lớn. Bạn có thể ngưng lãng phí thời gian sử dụng điện thoại bằng cách xóa hết các trò chơi hoặc ứng dụng truyền thông xã hội. Bạn có thể giảm khả năng ngồi chuyển hết kênh này đến kênh khác một cách vô ích bằng cách giấu ti-vi vào tủ và chỉ lấy ra vào những ngày có trận đấu lớn. Bạn có thể tạo quỹ khẩn cấp bằng cách cài đặt tự động chuyển tiền vào tài khoản tiết kiệm. Đây chính là những chiến lược ràng buộc.

Tuy tình huống khác nhau, nhưng thông điệp lại như nhau: chiến lược ràng buộc có thể giúp bạn lên kế hoạch cho những hành động trong tương lai. Tìm cách tự động hóa hành vi của mình trước thay vì dựa vào sức mạnh ý chí trong hiện tại. Hãy trở thành kiến trúc sư cho những hành động trong tương lai của mình chứ đừng là nạn nhân của những hành động đó.

Chiến thuật 2: Giảm mâu thuẫn của việc bắt tay vào làm.

Cảm giác dằn vặt và khó chịu của việc trì hoãn thường tồi tệ hơn nỗi khổ khi thực hiện công việc. Theo lời Eliezer Yudkowsky, “Lúc nào cũng vậy, giữa quá trình thực hiện công việc thường dễ chịu hơn so với giai đoạn trì hoãn.”

Vậy tại sao ta vẫn cứ trì hoãn? Vì cái khó không nằm ở quá trình thực hiện công việc mà ở thời điểm bắt đầu. Chướng ngại mâu thuẫn khiến ta lần lữa không bắt tay vào hành động thường chủ yếu xảy ra vào lúc bắt đầu một hành vi. Một khi đã bắt tay vào việc, bạn sẽ cảm thấy dễ chịu hơn khi thực hiện công việc. Đây chính là lí do vì sao xây dựng thói quen bắt đầu hành động khi dự định tập một thói quen mới lại thường quan trọng hơn việc lo lắng xem bạn có thành công hay không.

Bạn cần phải liên tục thu nhỏ mức độ những thói quen xấu của mình. Hãy dồn tất cả nỗ lực và năng lượng vào việc xây dựng một thói quen và tạo điều kiện cho mình bắt đầu thực hiện nó một cách dễ dàng nhất có thể. Đừng lo lắng về kết quả cho đến khi đã thuần thục khả năng duy trì thói quen.

Chiến thuật 3: Áp dụng những ý định thực hiện.

Ý định thực hiện là khi bạn nêu rõ ý định thực hiện một hành vi cụ thể vào một thời điểm xác định trong tương lai. Ví dụ, “Mình sẽ tập thể dục ít nhất 30 phút vào [ngày tháng] tại [địa điểm] lúc .” Có hàng trăm nghiên cứu thành công chứng minh được những tác động tích cực của ý định thực hiện đối với mọi thứ từ thói quen tập thể dục đến tiêm thuốc phòng bệnh cúm. Trong nghiên cứu về tiêm phòng cúm, các nhà nghiên cứu đã xem xét một nhóm 3.272 nhân viên của công ty Midwestern và khám phá ra rằng nhân viên nào viết ra ngày tháng và thời gian cụ thể mà họ dự định đi tiêm ngừa có xu hướng thực hiện theo đúng kế hoạch vào những tuần sau đó cao hơn rất nhiều.

Nói rằng việc lên lịch trước cho mọi việc sẽ tạo ra khác biệt nghe có vẻ đơn giản, nhưng như tôi đã đề cập bên trên, những ý định thực hiện có thể tăng khả năng bạn thực hiện hành động trong tương lai lên gấp 2-3 lần.

CHỐNG LẠI AKRASIA

Não bộ của ta thích phần thưởng trước mắt hơn lợi ích lâu dài. Đây chỉ là hệ quả của cách mà tâm trí ta hoạt động. Do xu hướng này, ta thường phải dùng đến những chiến thuật điên rồ mới có thể hoàn thành mọi việc – cũng như Victor Hugo cất hết quần áo mới có thể viết sách. Nhưng tôi tin việc dành thời gian xây dựng những chiến lược ràng buộc thế này hoàn toàn xứng đáng nếu bạn xem trọng các mục tiêu.

Aristotle đã đặt ra thuật ngữ trái nghĩa với akrasia là enkrateia. Trong khi akrasia diễn tả xu hướng chúng ta trở thành nạn nhân của sự trì hoãn, enkrateia có nghĩa là “có khả năng làm chủ bản thân”. Hãy lập kế hoạch cho hành động của mình trong tương lai, giảm sự mâu thuẫn của việc bắt đầu thói quen tốt, và áp dụng ý định thực hiện là những bước đơn giản mà bạn có thể làm để giúp mình dễ chịu hơn khi sống một cuộc đời theo xu hướng enkrateia thay vì akrasia.

Tác giả: James Clear

Theo Trí Thức Trẻ/FGates

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