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嗨，HN，我是一名软件工程师。大约一年前，我经历了严重的职业倦怠阶段。传统的建议（如“放松一下”、“找回内心的小孩”等）对我没有效果，因为这些方法感觉不够实用，难以验证。我开始将我的认知视为一个运行在遗留进化驱动上的操作系统。这些驱动程序是为在不可预测的环境中生存而优化的，而不是为了应对现代高负荷的认知工作。我不再问“我感觉如何？”，而是将问题重新框定为工程术语： - 什么具体的输入会可靠地触发故障状态？ - 什么最小的干预措施能持续地让这些循环退出？我将焦虑和拖延视为反复出现的系统错误，而不是情感问题。我不再依赖意志力，而是尝试一些小的、机械的动作，这些动作能可靠地改变注意力或生理状态——类似于强制中断或重置一个卡住的进程。大多数实验都失败了。那些成功的实验出奇地无聊、简单且可重复——这使得它们变得可靠。随着时间的推移，我将有效的方法记录成一本技术手册，以一套协议的形式而非建议进行结构化。我很好奇这里有没有人使用系统思维或工程风格的模型来应对职业倦怠、焦虑或习惯循环。你们使用了哪些框架，哪些有效，哪些无效？

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Hi HN,I'm a software engineer. About a year ago I hit a severe burnout phase. Traditional advice ("just relax", "inner child", etc.) didn’t work for me because it felt non-operational and hard to test.I started thinking about my cognition as an operating system running on legacy evolutionary drivers. These drivers were optimized for survival in unpredictable environments, not for modern high-load cognitive work.Instead of asking “how do I feel?”, I reframed the problem in engineering terms:what specific inputs reliably trigger failure states?what minimal interventions consistently exit those loops?I treated anxiety and procrastination as recurring system errors rather than emotional problems. Instead of relying on willpower, I experimented with small, mechanical actions that reliably altered attention or physiological state — similar to forcing an interrupt or resetting a stuck process.Most experiments failed. The ones that worked were surprisingly boring, simple, and repeatable — which made them reliable.Over time, I documented the working approaches into a technical manual for myself, structured as a set of protocols rather than advice.I’m curious whether anyone here has approached burnout, anxiety, or habit loops using systems thinking or engineering-style models. What frameworks worked for you, and what didn’t?

将焦虑视为遗留代码中的一个缺陷（工程方法）