Okay. So this might seem a little crazy but bear with me, I promise you it works, many of my clients have had great success around a 70% success rate.
What you got to do is, do the thing you want to do be it washing dishes, exercising more (ease your way into this one 10 minutes the first day is enough) whatever it is you don’t want to do but think you should or need to.
Then that night or a little while after (best time is uncertain, more test needed) you go home and you have to visualize yourself doing this, shut your eyes and picture yourself with your minds eye doing the task (those who struggle with visualization should practice visualizing first, this tip can’t help with that. You also don’t have to do the thing first you could visualize it a few times but your success rate will be lower. Then you jack it (or whack it if you’re a woman but this tip unfortunately doesn’t work as well for woman unless you’re good at finishing), the more you do this the night after doing whatever you want to do more the higher your success rates.
This may sound crazy but I have been backed by top scientist. The logic behind this is that as you jack it or wack you’re releasing dopamine the whole time but you’re visualizing sometime you don’t enjoy so your mind learns to associate that thing with dopamine and it being good/reward-full.
I would suggest only getting into the habit of one thing at a time as trying to do 2 or 3 will lower success rates. You also should reach the O for that big dopamine hit, it may still work even if you don’t and still get excited but results may vary. Edging also helps greatly, the more dopamine you get flowing while visualising the better. The better the visualisation the better the results also so practice that in between whacking and jacking but with something other than your desired goal or else your brain will learn that doing that thing only activates the reward circuit sometimes.
You should do this daily but **WARNING** DO NOT DEVELOP AN ADDICTION TO BEATING THE MONKEY OR STUFFING THE MUFFIN, I AM NOT LIABLE IF YOU DO.