Chapter 6: Digging Deeper to Understand the Habit of Procrastination Flashcards
What are the 4 parts of a habit?
- The Cue: This is the trigger that launches you into “zombie mode.” Cues usually fall into one of the following categories: location, time, how you feel, reactions to other people, or something that just happened.
- The Routine: habitual response your brain is used to falling into when it receives the cue.
- The Reward: Habits develop and continue because they reward us—give us a dollop of pleasure.
Finding ways to reward good study habits in math and science is vital to escaping procrastination. - The Belief:
Habits have power because of your belief in them.
To change a habit, you’ll need to change your underlying belief.
What can you do if you can’t find yourself to start something?
“I often find that when I cannot bring myself to start something, if I go for a quick run or do something active first, when I come back to it, it is much easier to start.”
What is the only place in the part of the habit that you’ll need willpower to change it?
The cue.
How can you enjoy activities you procrastinated?
- Many tiny accomplishments
- Many tiny rewards
- Gradually you enjoy the activity.
What is mental contrasting? How can you use it to change your life?
In this technique, you think about where you are now and contrast it with what you want to achieve.
Placing pictures around your work and living spaces that remind you of where you want to be can help prime your diffuse-mode pump.
What can you do in the morning in order to handle your “zombies” better throughout the day?
Do you like to check your e-mail or Facebook right when you wake up in the morning? Set a timer for ten minutes of work first thing instead—then reward yourself with online time. You will be surprised to see that this tiny exercise in self-control will help empower you over your zombies through the day.
Where should you focus on building processes or products?
To prevent procrastination, you want to avoid concentrating on product. Instead, your attention should be on building processes—habits—that coincidentally allow you to do the unpleasant tasks that need to be done.
The habitual part of your brain likes processes.
Why should you put X marks when you finish a process?
This gives immediate feedback on progress—you are more motivated when you can see the finish line!”
Describe the pomodoro technique.
In the Pomodoro technique, you set a timer for twenty-five minutes.
you may reward yourself with a half hour of guilt-free web surfing. If you’re under stress and have a lot due, a two-to five-minute breather may have to do.
What must you do with distractions?
One of the single most important pieces of advice I can give you on dealing with procrastination is to ignore distractions!
Is multitasking a good idea?
Avoid multitasking if you want to achieve more. This makes you tired more easily.
If you want to understand and recall more, what do you do?
A little physical exertion.
