How to train "no-go" circuits?

Training "no-go" circuits, which involve inhibitory control and resisting impulsive actions, is essential for self-discipline and focus. Here are some strategies based on insights from Shane Parrish and Andrew Huberman:

1. Scheduled Focus Periods: Set dedicated blocks of time for focused work without interruptions. For example, Andrew Huberman suggests 90-minute focus work bouts where he tries to resist the urge to check his phone or switch tasks, even if it feels uncomfortable 1.

2. Delay Gratification: Introduce small delays before indulging in reflexive actions. This could mean pausing before eating or waiting a bit longer before taking a break. This helps train the mind to withstand immediate impulses 1.

3. Enforced Routine: Stick to a planned routine, especially during workouts. Avoid spontaneous changes, which can weaken the "no-go" pathways. This enforces self-discipline and helps keep these circuits active 1.

4. Mindful Practices: Incorporate mindfulness or meditation practices that require sitting still and focusing, despite discomfort or the urge to move. This can strengthen the ability to control impulses and maintain focus 1.

5. Physical Challenges: Engage in physical activities that require maintaining a position or enduring discomfort, like the "hour of pain" concept. This involves sitting in an uncomfortable position for an hour to build resilience and inhibitory control without physical harm 1.

By consistently applying these methods, you can train and maintain strong "no-go" circuits, enhancing your self-control and mental resilience.