Train your will with small tasks that have no other purpose
Choose one small, ordinary task you would rather not do, and do it the same way each day for about a week.
Pourquoi ça marche
In The Act of Will Assagioli describes "gymnastics of the will": deliberate acts done with no purpose except training the will, so that the will is exercised apart from the other functions. He quotes William James advising "little useless exercises every day," and reports Boyd Barrett's method of short, precise, repeated tasks. Each task is kept for several days, usually a week, and then replaced so that it does not become automatic.
Comment faire
- Choose a small, ordinary task that you would rather not do, and that has no purpose except training your will.
- Do it alone and undisturbed for a set time, about ten minutes, each day for about a week. Assagioli reports Barrett's examples: standing on a chair for ten minutes, getting up and down from a chair thirty times, or moving one hundred matches or bits of paper, very slowly and deliberately, into a box.
- Afterwards, write down the sensations and mental states you had during the task.
- Then replace it with another task, so the practice does not become a habit that runs on autopilot.
Données probantes
The Act of Will describes these as the "gymnastics of the will," in chapter 4, "The Strong Will" (the "Useless" exercises are on pp. 37-40). Barrett's examples are quoted by Assagioli from Barrett's book Strength of Will and How to Develop It. The method is a practitioner description; no outcome test was found. (anecdotal)
Barrett's list also includes repeating "I will do this" aloud. That is a repeated affirmation, so it is left out here. Stop a physical task if you feel pain, faintness or dizziness. Do not use a task to punish yourself, or to override a part of you that is signalling exhaustion or distress; if pushing through leaves you flooded or cut off from yourself, talk it through with a trained therapist.
Sources
Erreur fréquente
Doing it grudgingly or fast. Assagioli says the manner matters most: it should be done "willingly, with interest, with precision, with style."
Pratiquez cela avec IX Coach
Plus de pratiques pour Psychosynthesis: Subpersonalities, Disidentification and the Observing "I"
- Put the parts work down and come back to your body
Set the subpersonality work aside, feel your feet and breath, and let the observing part of you return before any part is asked anything else.
- Reach a person now when a part says you would be better off not here
A part that says you would be better off not here is a reason to call or text a person now, not a voice to bargain with alone.
- Say "there is in me a part that…" instead of "I am…"
When one part of you takes over, name it as something in you rather than all of you.
- Recognize your subpersonalities through the roles you play
Describe how you think, feel and behave in each of your main roles, and notice how different those people are.
- Let a subpersonality appear as an image, then name it
Pick one trait or motive, close your eyes, let an image of it arise on its own, then talk with it and give it a name.
- Accept a subpersonality before you try to change it
Find the part of you that is rejecting another part, step back from both, and let the rejected one be there as it is.
- Find what a subpersonality needs, not just what it wants
Look past a part's demands to the need underneath, then look for an acceptable way to meet that need.
- Help two conflicting subpersonalities cooperate
From the observer's seat, let two opposed parts each state their need, then work out a shared arrangement.
Concepts associés
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- Inner Relationship Focusing: Being With the Parts of You That Feel
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