Let’s not stop learning just because school’s out for the summer! This is part 2 of a two-part series on how psychology explains human behavioral tendencies and how we can hack the system to turn the tides. Today’s lesson explains how to outsmart your psychological hard-wiring. These five tricks can help you overcome the task paralysis that comes from feeling overwhelmed.

“Paradox of choice”: Making decisions can be incapacitating, especially when there are just too many options. One trick is to narrow the field, ideally to just two options. For example, instead of “how will I spend the next hour?”, think to yourself “should I go for a walk or read the newspaper?” Narrowing the field helps to stave off decision fatigue.

“Expectation hack”: Due to confirmation bias, the human brain loves to prove itself right. Henry Ford is credited with the quote “whether you think you can or you can’t, you’re right.” There is a lot of power in the attitude with which we approach a situation. For example, if you tell yourself “this is going to be great” before a stress-inducing circumstance, your brain will default to that interpretation of events.

“The 90-second rule”: According to neuroscientists, the chemical reaction triggered in the body by an emotion lasts only a minute and a half. Our thoughts and mental narratives can prolong this experience, however, making it feel like the emotion is lasting much longer. Knowing that can help us rein in those persistent negative thoughts and reduce discouraging or destructive thinking. For example, using judgment-free observation of emotions (also called mindfulness), we can breathe deeply and thoughtfully, take a beat, and stop the avalanche of feelings from taking over while the emotion itself quietly passes.

“Name it to tame it”: Typically this refers to identifying intrusive or unwelcome thoughts or behaviors, but a twist on this instructive phrase can halt spiraling anxiety in its tracks. Try giving those feelings a silly name, like Eudora-Mae or Melvin. When you start to feel the anxiety rising, say, “Oh super. Here comes Eudora-Mae with her nonsense.” It may help de-escalate the spiral, or at least temporarily derail it so that it feels less overwhelming.

“Dopamine anchoring”: Pairing a task you don’t like with a task you enjoy can make the unwanted chore more tolerable. For example, hate cleaning your room? Try coupling that with listening to music. Not only will it make the time pass more quickly, but as your brain is exposed to the unpopular activity with something enjoyable simultaneously, new connections will be made in your mind that will suggest this activity is actually pleasant.

While we can’t always control what life throws our way, we ought to be able to control how we respond. With some planning ahead and specific tricks up our sleeves, we can subdue the reflexive responses to negative stimuli and reclaim control of our emotional spectrum.

Written by Dr. Carly Wilbur, UH Pediatrician and PSI Medical Director.