以下文章来源于简单心理 ，作者简单心理 简单心理 . 简单心理成立于2014年，提供专业心理服务，包括心理科普、心理咨询、心理课程、企业服务等。 本文来自微信公众号： 简单心理 ，作者：崇衫，责编：罗文，原文标题：《"所有人请注意用脑卫 生"：打工人最应该戒掉的6件事》，题图来自：AI生成 我曾经做过一份需要"吸氧"的工作。 入职之初，上一任同事传给我一罐氧气瓶和 80 个工作群之后潇洒离职。真正开始工作后，我发现每 天都要花很多时间在不同的工作群里跳来跳去，再加上跨区协作的时差问题，常常一睁眼，就已 经"背"上了好几条@。 到了下午，人基本已经不会认字了，一行很简单的话都要来回读好几遍——后来我才知道，这是典型 的用脑过度的迹象。 我们都知道要照顾身体，但经常忽略大脑也需要被照顾和清理。最近有个词叫"用脑卫生"，是指在信 息、情绪和决策高度密集的生活中，尽量减少不必要的脑力消耗，让大脑有机会恢复到一个相对清 爽、可用的状态。 很多时候，大脑疲劳并不会以剧烈的方式出现，它更多表现为： 明明没干什么事，却总觉得很累； 很容易因为一点小事就暴躁起来； 面对稍微复杂一点的选择就想逃避，只想有人直接替你决定。 从神经 ...

Core Points - The article discusses habits that can negatively impact cognitive abilities, emphasizing the importance of avoiding these habits to maintain brain health [6][7]. Group 1: Sedentary Behavior - Prolonged sitting is identified as a hidden harmful habit, with studies indicating that sitting for more than 2 hours can lead to cognitive decline due to reduced oxygen supply to certain brain areas [9][10]. - It is recommended to change positions or take breaks every 20-30 minutes to mitigate these effects [10]. Group 2: Television Watching - Research shows that watching television for extended periods can decrease performance on intelligence tests, with each additional hour reducing correct answers by 0.15 [12][13]. - The passive nature of watching TV leads to a lower state of brain engagement, contrasting with the active engagement required when using a computer [12][13]. Group 3: Smartphone Use - Frequent smartphone use, particularly on social media, stimulates the brain's reward pathways, leading to a preference for immediate rewards over long-term benefits, which can impair decision-making abilities [16][17]. - It is advised to limit time spent on smartphones and engage in more mentally stimulating activities [18]. Group 4: Lack of Exercise - Physical fitness is linked to cognitive function, with studies indicating that individuals with better physical health experience slower cognitive decline as they age [20][21]. - Regular aerobic and anaerobic exercise is encouraged to support brain health [21]. Group 5: Sleep Deprivation - Quality sleep is crucial for maintaining cognitive function, and sleep deprivation can lead to decreased mental performance [23][24]. - Creating a conducive sleep environment and avoiding screens before bedtime are recommended practices [24]. Group 6: Internal Inflammation - Chronic inflammation from certain foods can negatively affect cognitive abilities by diverting brain resources to manage inflammation [26]. - It is suggested to avoid pro-inflammatory foods such as high-salt and high-oil items [27]. Group 7: Nutritional Imbalance - A lack of essential nutrients like B vitamins, iron, and magnesium can lead to cognitive decline and fatigue [28][29]. - Maintaining a balanced diet with diverse food options is emphasized to support brain function [29][30]. Group 8: Overwhelming Tasks - Excessive daily tasks can lead to decision fatigue, reducing cognitive resources available for complex problem-solving [33][34]. - Implementing routines to automate minor decisions can help conserve cognitive energy for more significant issues [34]. Group 9: Repetitive Lifestyle - A monotonous lifestyle can lead to cognitive decline due to a lack of new stimuli, which is essential for maintaining brain engagement [36][37]. - Engaging in new activities and challenges is recommended to refresh cognitive function [37].

Group 1 - The article discusses the concept of "decision fatigue" and how successful individuals like Mark Zuckerberg simplify their lives by adopting a uniform style of clothing, such as gray t-shirts and jeans, to reduce the number of daily decisions they need to make [1][2] - It highlights that decision fatigue can lead to decreased decision-making ability over time, similar to the stress experienced when a phone battery is low, making subsequent decisions more challenging [2] - The article mentions other notable figures, such as Steve Jobs and Barack Obama, who also adopted a minimalist approach to their wardrobe to conserve mental energy for more critical decisions [2] Group 2 - The article suggests that individuals can learn from these successful figures by creating a personal "uniform" or classic outfit that is versatile and comfortable, applicable to most occasions [3] - It encourages those who enjoy fashion to find ways to vary their outfits while maintaining a core set of clothing, thus creating a memorable personal style and visual consistency [3]

Core Viewpoint - The article discusses how prominent business leaders use signature clothing to simplify decision-making and enhance their public image, reflecting their personal and corporate identities [3][4][8]. Group 1: Decision Fatigue and Simplification - Decision fatigue theory suggests that making numerous decisions depletes mental resources, leading to poorer decision quality over time [6][7]. - High-profile individuals often simplify their clothing and dietary choices to conserve energy for more significant decisions, as exemplified by figures like Barack Obama and Mark Zuckerberg [7][8]. - Surveys indicate that individuals spend considerable time daily choosing outfits, with women averaging 17 minutes and men 16 minutes, highlighting the impact of clothing choices on mood and efficiency [7][8]. Group 2: Symbolism and Identity - Business leaders utilize standardized clothing to reinforce their unique identities and create social symbols, with minimalist styles representing values like innovation and efficiency [8][10]. - Huang Renxun's choice of a leather jacket contrasts with the minimalist styles of others, creating a strong visual identity that aligns with Nvidia's culture of technological innovation [10][12]. - The clothing choices of entrepreneurs like Zong Qinghou and Huang Renxun serve as symbols of their personal and corporate philosophies, fostering emotional connections with consumers [12][14]. Group 3: Marketing and Recognition - Uniform clothing helps establish visual recognition and memory points, making it easier for the public to identify and remember these leaders [13][14]. - The article emphasizes that modern entrepreneurs often prefer "anti-authority" symbols, such as casual attire, to reshape power dynamics and promote a sense of equality and innovation [14][16]. - The significance of clothing extends beyond mere appearance; it reflects deeper social psychology and cultural expressions related to identity and belonging [14][16]. Group 4: Implications for Ordinary Individuals - While ordinary individuals can benefit from adopting a simplified wardrobe to enhance focus and personal branding, direct imitation of leaders' styles may not be appropriate due to differing contexts and meanings [16][17]. - The essence of emulating these leaders lies in understanding the underlying principles of decision simplification and authenticity rather than merely copying their external appearance [17].

Core Insights - The article discusses the decision-making challenges faced by entrepreneurs, highlighting the concepts of "decision fatigue" and the "paradox of choice" as significant factors that drain their mental energy [2][3] Group 1: Decision Fatigue - Decision-making is described as an invisible mental labor that requires constant weighing of various needs, leading to psychological exhaustion, especially for entrepreneurs [4][5] - Decision fatigue occurs when individuals make too many choices in a short period, resulting in a default state of seeking the easiest option, which can lead to impulsive or avoidant decisions [5][6] Group 2: Paradox of Choice - The "paradox of choice" suggests that having too many options can lead to paralysis in decision-making, as individuals may feel overwhelmed and anxious about missing out on better alternatives [7][8] - This phenomenon is illustrated by a classic jam experiment, where more options led to less actual purchasing, indicating that more choices do not equate to greater freedom [6][7] Group 3: Impact of Sleep on Decision-Making - Research indicates that decision-making quality declines with lack of sleep, as the brain's decision-making centers become impaired, leading to impulsive choices that prioritize immediate gratification over long-term benefits [8][9] Group 4: Strategies for Better Decision-Making - Entrepreneurs are encouraged to focus on their true standards and accept that uncertainty is part of life, which can alleviate the pressure of making the "perfect choice" [9][10] - Energy management techniques are suggested, such as simplifying low-value decisions, scheduling important decisions for peak mental energy times, and allowing for rest to recharge cognitive resources [10][11] - The article advocates for decision optimization through the 80/20 rule, focusing on core decisions that drive value while strategically abandoning less critical options [11][12] - Planning action strategies in advance can reduce cognitive load, breaking down larger decisions into manageable tasks to avoid procrastination [12][13] - Trusting intuition for non-critical decisions can save time and allow for iterative improvements based on feedback [13][14]

Core Viewpoint - The "No-Buy July" movement has emerged as a response to the overwhelming consumer culture in the U.S., where individuals challenge themselves to refrain from non-essential purchases for a month, reflecting a desire for financial control and a reassessment of personal values in a consumer-driven society [1][3][6]. Group 1: Consumer Behavior - July has become a month for financial restraint, contrasting with the traditional "Frugal February," as people seek to save money amidst rising living costs and economic instability [2][11]. - The movement is likened to a social media experiment, where participants engage in "fiscal fasting," pausing habitual spending behaviors to regain control over their finances [3][20]. - The act of not buying is seen as a rejection of consumerism, allowing individuals to reflect on their consumption habits and mental well-being [17][23]. Group 2: Societal Context - The U.S. is built on a "growth myth," where consumerism is intertwined with identity and success, making the choice to abstain from buying a significant statement against societal norms [7][8][9]. - The rise of "No-Buy July" reflects deeper societal issues, including economic inequality and the pressures of modern life, particularly for middle-class families facing stagnant incomes and rising costs [11][21]. - The movement resonates with conservative values that promote moderation and self-discipline, contrasting with the liberal middle class's response to systemic instability [13][15][14]. Group 3: Psychological Aspects - Participants report that the challenge alleviates "decision fatigue" and provides a sense of mental clarity, as they focus on what they already possess rather than what they lack [17][24]. - The practice of restraint is viewed as a form of empowerment, allowing individuals to redefine their relationship with consumption and prioritize meaningful experiences over material possessions [25][29]. - The movement highlights a class disparity, as those who can afford to participate in "No-Buy July" often have the luxury of choice, while many others live in a state of constant necessity [20][21].

Group 1 - The article emphasizes the importance of simplicity in achieving success and managing life effectively [4][5][12] - It discusses the concept of decision fatigue, where an overload of choices can lead to paralysis in decision-making [8][13] - The text highlights that many people fail not due to incompetence, but because they spend too much time clearing paths for smaller goals instead of focusing on significant objectives [7][14] Group 2 - The article suggests implementing the principles of simplicity on a weekly and monthly basis to prioritize essential tasks [9][15] - It introduces the 80/20 rule, stating that 80% of results come from 20% of efforts, encouraging focus on high-impact activities [10][16] - The need for clarity in goals and the courage to eliminate distractions is emphasized as crucial for achieving meaningful success [13][14]

Group 1 - The article discusses the definition of a "good product" and emphasizes the importance of understanding what constitutes a good product before attempting to create one [2][14] - It uses the example of the hovering chair from the movie "WALL-E" to illustrate that a product can be technically perfect but still have negative long-term effects on users [5][6] - The article argues that a good product should ultimately grant users greater freedom, reflecting the creator's love and care for the users [14][21] Group 2 - The article critiques platforms like Douyin (TikTok), comparing them to the hovering chair, as they may lead to negative societal impacts despite their commercial success [22][23] - It highlights the psychological effects of free, random, and infinite offerings, which can lead to addiction and decision fatigue among users [26][34] - The article stresses the shared responsibility of technology companies, users, and regulators in addressing the negative consequences of excessive convenience and content consumption [41][42] Group 3 - The author proposes a formula for evaluating a product based on four dimensions: practical function, emotional experience, cost, and universality [72][75] - It emphasizes the need for a holistic view of both short-term and long-term benefits and costs when designing or purchasing products [73] - The article concludes with a wish for companies to create good products that enhance user freedom [74]

Core Viewpoint - The article discusses the phenomenon of "decision fatigue," which occurs when individuals are overwhelmed by the sheer number of choices they face, leading to poor decision-making and impulsive behavior [3][6][19]. Group 1: Understanding Decision Fatigue - Decision-making involves two systems: a fast, intuitive system and a slow, rational system, both of which consume mental energy [5][6]. - As individuals make more decisions throughout the day, their mental resources deplete, making it increasingly difficult to make further choices [6][8]. - Research indicates that decision fatigue can lead to impulsive choices or avoidance of decisions altogether, as seen in studies of parole judges whose decision-making deteriorated over time without breaks [7][8]. Group 2: The Impact of Choices - The increase in available choices does not necessarily lead to better outcomes; rather, it can create paralysis in decision-making [10][12]. - An experiment demonstrated that fewer options can lead to higher purchase rates, highlighting the paradox of choice [12][14]. - Everyday decisions, such as what to eat or wear, can become overwhelming, leading to indecision and frustration [13][14]. Group 3: Decision-Making at Night - People are more likely to make regrettable decisions late at night due to decreased self-control and cognitive function [16][17]. - Sleep deprivation significantly impairs the brain's ability to make rational decisions, increasing the likelihood of impulsive choices [17][18]. - The article emphasizes the importance of sleep for maintaining decision-making capabilities and overall mental health [18]. Group 4: Strategies to Mitigate Decision Fatigue - To combat decision fatigue, individuals can improve their daily rhythms by reducing unnecessary choices and optimizing decision-making processes [20][21]. - Taking breaks and allowing for rest can help refresh the mind when faced with difficult decisions [22][23]. - Making important decisions during the day when cognitive function is at its peak is recommended [24][25]. - Establishing default choices in daily life can alleviate decision-making pressure, allowing for focus on more significant matters [25][26]. - Preparing in advance and setting up decision frameworks can reduce cognitive load and enhance decision quality [28][29].

Core Viewpoint - The article discusses the phenomenon of "decision fatigue," which occurs when individuals are overwhelmed by the sheer number of choices they face, leading to poor decision-making and impulsive behavior. Group 1: Understanding Decision Fatigue - Decision-making involves two systems: a fast, intuitive system and a slow, rational system, both of which consume mental energy [6][7] - Decision fatigue sets in when too many choices are made in a short period, exhausting mental resources [8] - The more decisions made throughout the day, the harder it becomes to make further choices, often resulting in impulsive or avoidance behaviors [9][10] Group 2: Impact of Choices on Decision Quality - An increase in choices does not guarantee better outcomes; rather, it can lead to indecision and abandonment of choices [18][20] - A study showed that fewer options can lead to higher purchase rates, as seen in a jam-tasting experiment [19] - The complexity of choices can lead to procrastination and difficulty in making decisions, especially in everyday scenarios [21][22] Group 3: Nighttime Decision-Making - People tend to make poorer decisions at night, often leading to impulsive purchases or regrettable actions [22][27] - Sleep deprivation significantly affects the brain's ability to make rational decisions, particularly in high-stakes situations [26][28] - The average sleep time has decreased by nearly 1.5 hours compared to a decade ago, contributing to decision fatigue [25] Group 4: Strategies to Mitigate Decision Fatigue - To combat decision fatigue, individuals can improve their daily rhythms, reduce unnecessary choices, and optimize decision-making processes [29] - Taking breaks and ensuring adequate sleep can help restore mental clarity for better decision-making [30][32] - Making important decisions during the day when cognitive resources are highest is recommended [33][34] - Establishing default settings in daily life can alleviate decision-making pressure [35][36] - Preparing in advance can reduce cognitive load and streamline future decisions [39][41]