File 001 Flashcards
How to Beat Procrastination:
8 point summary of what is required
- Understanding what procrastination is
- having a supporting organization system
- avoiding reinforcing behaviours
- understanding your own procrastination
- using specific tools & strategies
- re-training your brain
- shifting mindsets
- strengthening your prefrontal cortex.
What Is Procrastination?
The Definition
Procrastination is the needless delay of an intended action. It’s the irrational avoidance of a task or activity when you don’t feel like doing it.
Why Do People Procrastinate? Basics
Procrastination is a natural tendency of humans due to ancient brain parts that avoid scary or uncertain tasks. Negative emotions trigger this avoidance instinct.
Can Procrastination Be Fixed? Basics
Procrastination can be controlled by strengthening the prefrontal cortex and minimizing negative emotions surrounding tasks. It’s possible to reduce the habit with dedication.
Do Some People Procrastinate More? Basics
Some people are more prone to procrastination, but anyone can develop this habit, especially if they experience stress, trauma, or have a weak prefrontal cortex.
Key Procrastination Facts
Negative emotions trigger avoidance; you can override this instinct by using your prefrontal cortex. Procrastination is a habit that can be controlled with various strategies.
Anti-Procrastination Basics
Understand the importance of having a supporting system, such as organizational tools, to manage tasks and reduce procrastination.
Having a Supporting System: Organization
Having an organizational system helps reduce stress, prioritize tasks, and catch procrastination behaviors. Simple systems like daily to-do lists can be effective.
Having a Supporting System
Amazing Marvin is a flexible productivity app that can help procrastinators with its built-in strategies. Find a system that works for you, whether digital or paper-based.
Understanding the Reinforcement Loop
Procrastination creates a self-rewarding behavior, making it easy to fall into a habit of avoidance. Recognizing this loop is crucial to beating procrastination.
What is a better strategy than waiting to “Feel Like Doing It”
Waiting until you “feel like” doing a task leads to perpetual procrastination. Instead, act despite not feeling like it; this breaks the habit of avoidance.
Having the awareness that “Starting Is the Hardest Part” means that:
Tasks are rarely as bad as they seem when you start them. Most of the negative emotion is before or at the beginning of the task. Starting makes it easier to continue.
The Importance of Self-Compassion
Self-compassion is essential for overcoming procrastination. Being kind to yourself and understanding your struggles can reduce the pressure to succeed, making tasks more manageable.
What is important to know about Negative Spirals for procrastination?
Procrastination can spiral out of control due to the habit’s reinforcement and the generation of negative feelings. Recognizing this spiral is crucial to stopping it.
What is important to know about Positive Spirals for procrastination?
Productivity can create positive spirals, where completing tasks leads to increased confidence and motivation. Learn to harness these spirals for long-term productivity.
