[HN Gopher] 'Ugh fields', or why you can't even bear to think ab... ___________________________________________________________________ 'Ugh fields', or why you can't even bear to think about that task Author : robertwiblin Score : 187 points Date : 2020-09-11 18:10 UTC (4 hours ago) (HTM) web link (medium.com) (TXT) w3m dump (medium.com) | clktmr wrote: | Glad the author mentioned taxes, which are definitely my 'ugh | field'. However I already pay a professional to do most of the | work, but it doesn't help. | Finnucane wrote: | If doing taxes is not in your ugh field, there is something | wrong with you. I don't even especially object to paying taxes, | I think it's necessary. But the process is awful. | teach wrote: | I'd disagree that filing taxes is "awful". | | For most of my adult life, it only took me one hour per year | to do my taxes. Form 1040-EZ, filled out on paper. | bostonvaulter2 wrote: | But how sure are you that you didn't leave any money on the | table that you could have recouped? | teach wrote: | Who cares? This is the sort of thinking that leads taxes | to be stressful. | hinkley wrote: | If you have been doing a 1040EZ "most of your adult life", | you probably need a financial planner. | teach wrote: | On a teacher's salary? Not likely. | beervirus wrote: | This happens to me sometimes with a work project. Typically the | only way I can break the logjam is to just pull an all nighter, | refuse to go to bed until it's done. | alonmower wrote: | Same, though I wish I could be better at avoiding these | ep103 wrote: | I've adopted the following strategy for Ugh work. I would love to | hear other people's suggestions, because while I have found that | the below algorithm works, any improvement would be greatly | helpful. | | 1 - Is the Ugh work so small, that if I just power through it, it | can be done in ~15 minutes? If so, give yourself an hour break or | so, then just slam your head into that wall. 15 minutes is hardly | any time at all. | | Otherwise, follow the general below pattern: | | 2 - Document out the task. Figure out exactly that needs to be | done. Most procrastination research I've seen, and personal | experience validates, that just documenting out the task moves it | from the theoretical (and easier to procrastinate) to something | more tangible (and therefore less likely to be avoided / less | scary). | | 3 - Break the task out into small, concrete components. The | smaller the components, the better. (procrastination research | also strongly suggests this, as small concrete tasks are easier | to visualize just doing and getting done, and feel less scary | than big unknown problems). | | 4 - Out of all of those tasks you just broke out, can we throw | any in the trash and ignore them? Once this became an "ugh" task, | we stopped trying to solve this task perfectly. At this point, we | just want completion, because this is holding up something more | important (otherwise, why are we doing it at all?). | | 5 - Out of all those tasks you just broke out, are all of them | ugh tasks? Or are some of them neutral / easy? Often, just | breaking things out into small tasks gets rid of the ugh factor, | because now you can handle it in pieces. Its the combination of | trying to do all the pieces at once that gives it an "ugh" factor | (for example, doing all of the chores on a Sunday can be an Ugh. | But having a list of chores I need to do in the next few days, | and just do one or two now? Not bad at all, provided I never have | to look at the entire list and get overwhelmed again, and can | just pluck one from the top and feel good about my progress). | Either way, do the easy / neutral ones left. | | 6 - At this point, hopefully, the Ugh task is now just a fraction | of the size it once was. If we're under 15 minutes, just brute | force it, and have some ice cream / whiskey / outdoor time as a | reward. | | 7 - If the remaining ugh task still exists, or is atomic, | estimate the amount of time it is going to take you. 10X that | estimate. That is now the amount of time you must dedicate to | that task, in order to get through it sanely and happily. | | It was going to take you ~1-2 hours to look up that financial | data that you really hate standardizing in excel? Great, that's | what YOUR ENTIRE SATURDAY is now dedicated to. Take breaks, play | video games, do other things. Because in reality, you're going to | work for 15 minutes, then take a break for an hour, then work for | 30 minutes, then go to the store for 2 hours, then work for 20 | minutes, then cook dinner, etc, etc, etc. | | An Ugh task with an estimate of 1 hour is usually an annoying | task with an estimate of 10 hours (9 of which are positive, happy | activities). | nefitty wrote: | This is great. I have found that breaking things into step-by- | step checklists works well. For example, I had to grill some | burgers the other day. It was overwhelming to think about, and | I know that sounds ridiculous, but it felt like the entire task | from "Go to store" -> "Serve burgers" was a huge, intractable | spaghetti bowl of tiny steps that I couldn't differentiate. I | was really motivated to complete the task because it was for | someone's birthday, so I popped open a trello card and pictured | each step: | | 1) Google list of ingredients | | 2) Go to store and buy ingredients | | 3) Google how to use grill | | 4) Clean grill | | 5) Preheat grill | | 6) Prep tomatoes, lettuce, etc | | And so on... it's a surprisingly huge amount of steps which | kept collapsing into a blob of ugh in my head. The burgers | turned out amazing though. | apineda wrote: | I love this but then the thought of breaking down a task | becomes a challenge and a task in itself to be broken down. | Turtles... | tomjakubowski wrote: | My technique is insane and almost childish but, since the | breakdown won't take longer than 15 minutes, I get past it | with a small self-reward (a piece of candy, or something) | just for doing that much. | | In time, maybe the knowledge it is reducing anxiety will | become its own reward! | bscphil wrote: | I've seen people on Twitter claim that the experience you are | describing (and I also experience) is actually ADHD, but I | haven't been to (or asked) a professional psychiatrist to | confirm this. | fizixer wrote: | 'Grading homeworks and exams'. I'm sorry the only way I could get | over it is by leaving academia. | s17n wrote: | Did you try getting drunk? | Apocryphon wrote: | HN has always had productivity articles, but I've noticed some | particularly good procrastination ones in the past few months | [0]. I think this is another excellent addition, one that really | examines the problem and goes beyond "break it into manageable | chunks" or "work on it for just ten minutes." For many, even | those standard tactics are not enough, you really need to examine | the most discrete and atomic feelings of discomfort that cause | procrastination. | | [0] https://news.ycombinator.com/item?id=24170531 | | https://news.ycombinator.com/item?id=24039887 | | https://news.ycombinator.com/item?id=23537317 | | https://news.ycombinator.com/item?id=24360966 | sandymcmurray wrote: | This is me too. | | I have learned, slowly and painfully, that I need to wait 24 | hours before saying yes to any optional assignment. I'm too | optimistic about my available time and wired to be a people | pleaser. When I'm asked to help and I recognize a gap I can fill, | I tend to volunteer, even if I'm not the right person for the | job. Days or weeks later, I realize it was the wrong decision | then the Ugh feelings start up in earnest. | | It's important for me to realistically assess whether I have the | knowledge, desire, and time to do the task. I'm learning to say | no more often than I would like, and to be less afraid of the | consequences of saying no. Promising to do something I can't or | won't do is bad for everyone. | | Better to think on the decision and politely say no up front if I | don't have the time or interest or enthusiasm required to get the | job done. | pliu wrote: | That's really great introspection. I have the same tendency | which has led to creating some really deeply unpleasant | situations for myself. I hadn't thought about it quite in the | same way until I read your comment, thank you for sharing this. | I think I've just had a light blink on in my head. | sharkweek wrote: | Yeah same - I get excited about new balls to chase which has on | multiple occasions left me feeling overwhelmed and stuck with a | longer to-do list than I can handle without wanting to pull my | hair out. | | I like the 24 hours tip, that seems like a good tool to help | let the initial excitement of something new and exciting cool | off a bit. | zanecraw wrote: | Good read. I never knew this existed, but now I can put a name to | what i've been feeling. | renewiltord wrote: | You can beat this with amphetamines and deadline fear. You can | also beat it with CBT-style self-reorganization but if you find | yourself stuck and you have gotten to the part where you identify | the problem but are unable to solve it, use amphetamines and | apply some close up deadline terror. | mrspeaker wrote: | Really? I feel like I'd just skip the task completely... does | that approach actually "get it done"? (seriously asking!) | renewiltord wrote: | Hey, everyone's different. Works for me. | samatman wrote: | I mean. You're kinda saying the quiet part out loud here... let | me rephrase for you. | | If your life is dominated by 'Ugh fields' and tasks that just | aren't getting done, and you don't have a bottle of | amphetamines or modafinil, you might just be missing a | diagnosis. | | There's no reason to suffer. Talk to your doctor. | nefitty wrote: | Maybe the downvoted are from the use of the word, | "amphetamines", but at that point I assume the amphetamines are | prescription Adderall or such. | renewiltord wrote: | Yep! | gfody wrote: | > Just recognising and labelling the Ugh Field phenomenon can | make it less bad, because it's an accurate systemic explanation | for what's going on, rather than a misleading personal one like | "I'm hopeless and never get things done". | | great this does seem helpful | | > If Ugh Fields are a constant issue for you, it might be best to | try tackling those underlying [mental] health and well-being | issues first | | It started out strong categorizing a sort of mental rut but then | goes and blames it on underlying mental health issues? Not even | anything specific just woolly depression/anxiety/etc. - not | helpful in the least! | viburnum wrote: | Telling myself I only have to do it for five minutes and then I | can quit is usually enough to get me started. Never actually have | to quit. Another approach is to take three steps back and think | about how to change your life so these tasks are never your | problem anymore. | gitpusher wrote: | Wow, this hit close to home. It's refreshing to know that this | happens to other people as well! | zrail wrote: | Same. I get trapped in these often and for large ones I've felt | like I've needed to make drastic life changes like quit jobs or | move to escape them. It's good to know that I'm not the only | one that feels these things. | core-e wrote: | Same. I thought it was just part and parcel with me being a | procrastinator by nature. I'm sure that's part of why it | resonates so much. But yeah, it's always nice to know you're | not as alone in your head as you think you are. | air7 wrote: | Same. On a meta-note, it's amazing how many times I rediscover | that unpleasant parts of my psyche are not unique to me, and | still I'm under the illusion that my hardships are mine alone. | tetha wrote: | I know these tasks all to well. | | Another good strategy I've found is to break it into small | actionable pieces and do one of them. Like, don't have a task | "Clean the entire place", that's big and scary. Clean up the sink | and create a reminder to do it again next week. | | Don't build the entire dumb thing at once. Add in a necessary | config value. Then think further and add another. | | Slow, steady, methodical, habit enabling progress isn't flashy, | but powerful. | ncmncm wrote: | The Ugh field must be a close relative of the SEP field: | "somebody else's problem". As Douglas Adams noted, it's the | closest thing to invisibility possible in this universe. | Igelau wrote: | > all the normal literature on overcoming procrastination | | Enough for weeks, months, years of reading... and plenty of other | people reading it to argue about it with! | CodeWriter23 wrote: | My wife's expedient solution, she says "It's work, just do it". | DiabloD3 wrote: | People like that are somewhat ignorant of the day to day | struggles of people surviving in the mundane reality that is | the modern world, and how people are not interchangeable cogs | in the machine of productivity. | | That isn't a solution, its a dismissal. | bscphil wrote: | To be fair to OP's wife, this is probably intended to be | something that works _for her_ , but not necessarily for you | or me. | olyjohn wrote: | Sometimes all these techniques and tips to get started on | things just don't work for me. Sometimes they do help... | | When they don't work, the only thing left for me is to "just | do it." Usually about 10-15 minutes after I start, I get on a | roll. But it's not without a huge amount of anxiety for that | first 10-15 minutes. It's fucking painful sometimes. | | Sometimes that is your only option. And I will recognize that | if you could always make that your first option, you spend a | whole lot less time thinking about it. It bypasses me from | having to get up and go do something to make myself feel | better. The act itself of doing the task eventually makes me | feel better anyways. | | I would rather be the person who can just sit down and do it | every time, and not have these fucking issues. | torotonnato wrote: | I'm relieved this phenomenon is widespread enough to have a name, | giving names to things is really a underestimated power. | | One technique I use to cope with this mental state: do complain, | but only after you started doing that terrible job. | nullsense wrote: | >Most people experience this from time to time. | | If you're unlucky enough to be at the tail end of the | distribution where basic tasks make you feel this way every day | it's no longer called an 'Ugh Field' instead it's called the | "Wall of Awful" | | https://youtu.be/Uo08uS904Rg | | One of the absolute best techniques I've found for breaking it is | a trick I learned from DBT called "Improve the moment" where you | simply think about what pleasant sensory experience could you | introduce right now to make you feel better and then you do that | quickly. I find if I put on a song or smell the lemon scented | dishwashing liquid or run my hand under warm water it helps me to | get moving on a task. It's not fool proof but it's a good tool to | have in the toolbox. | xkcd-sucks wrote: | > where you simply think about what pleasant sensory experience | could you introduce right now to make you feel better and then | you do that quickly | | Oh that does not play well with addiction logic haha | nefitty wrote: | Oh, I guess I must be trapped in a Cubicle of Awful. The | Improve the Moment technique sounds perfect. One thing that I | do when I need to wash dishes or other tedium is put on | headphones and listen to music, otherwise the "ugh" is too | overwhelming. | lioeters wrote: | For me, washing my face with cold water does the trick. It | somehow breaks me out of that "ugh" thought pattern, to start | thinking afresh. Also taking a shower - interesting how these | both involve water. | | Giving a name to this feeling, the "ugh field" and "wall of | awful" (I hadn't heard of that one, thanks!) - it helps to | recognize it as it happens. It takes practice to catch it as | soon as it starts, because the longer you sit in it, the deeper | hold it has on you. | | It's related to anxiety disorder, I think, in that there's a | spectrum of how bad it gets, how much it affects your work and | personal life. It's also a symptom (or a cause?) of the burn | out syndrome. | | Having broken through countless walls of aweful, I've learned | that patience and persistence are key. It's important to be | patient with yourself, to lovingly steer the mind and body | towards your goals, and forgive yourself for feeling how you | do. | | If you feel so bad about doing a task, it's a sign that | something is out of balance. Sometimes the best thing to do is | let go, whether it's prioritizing your mental health over work | demands, or searching for a better job situation. | foolmeonce wrote: | The water thing (particularly cold to the face) is probably | the mammalian diving reflex. Your heartbeat (and other | factors relating to stress level) drop to maximize your time | under water. | uhhyeahdude wrote: | I do the cold water on face and the shower thing on an | almost-daily basis. I mean, I shower daily in the morning | because it feels good and I prefer not to alienate the people | I interact with over the course of my day. | | Since my daily activities sometimes involve outside work in a | tropical climate, I found myself needing the occasional | evening shower. I also do a lot of work in the evening, | working with computers instead of plants, and eventually I | came to notice that I performed that work much better, with | less resistance, on days when I had the evening shower. | | I added the shower to my evening routine, and it is helpful | regardless of whether or not I did any labor-type work. | | The water-on-face thing is a habit I picked up this year, and | I never connected it with the shower routine. But thinking | about it now, it seems clear that it may well be. I do the | cold water routine more frequently on days I feel | overwhelmed, and it seems obvious in retrospect. | | I appreciate your insights; thank you. | bobmaxup wrote: | What a bunch of bullshit. | | There is a single source for this concept and it isn't backed | by anything. | nullsense wrote: | Resonates deeply with me and those like me and that's all we | need. So, fuck you. You're a bunch of bullshit. | Robotbeat wrote: | You mean Executive Function Disorder and ADHD? Both are | highly documented and you can use Wikipedia (and follow its | citations, which includes DSM 5) as well as I can. The title | of the YouTube channel includes "ADHD". | ohazi wrote: | That... that channel is amazing. Wow. Thanks! | luord wrote: | Great read. This puts a name (sort of) to something I've been | struggling with for a long time. Knowing that it's common | actually does help a lot, and I'll start having that, and the | rest of the advice, in mind more often. ___________________________________________________________________ (page generated 2020-09-11 23:00 UTC)