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.
What it means “Taking a Closer Look at Your Procrastination Patterns”?
Self-awareness is crucial; understand your unique procrastination triggers and patterns to develop targeted strategies for overcoming it.
NEGATIVE CONSEQUENCES STRATEGY
Adding negative consequences to task avoidance can induce action. Services like stickkk.com or Beeminder charge for not completing tasks. Consider the impact of consistent inaction. Caution: May increase task-related anxiety, so use carefully. Negative emotions can impair your prefrontal cortex. Monitor their impact.
TRAINING YOUR BRAIN FOR TAKING ACTION
Procrastination is a habit that can be overcome by practicing action despite reluctance. Start with realistic expectations. Ease into productivity through daily resistance challenges.
set up your training to beat procrastination
Choose a task you resist, create a training template, and set daily goals. Begin with manageable targets. Adapt if you miss a day. Use rewards, track your training, and cultivate a productive mindset.
Other 7 strategies to beat procrastination
1 Set rewards
2 incrementally increase training difficulty
3 keep templates visible
4 find an accountability partner
5 establish a consistent training time
6 maintain a positive mindset
7 prepare strategies for resistance
Training strategy to decrease procrastination
Fill out a training template, mark successful days, and adjust if you miss a day. Gradually intensify the program. Resistance is normal but shouldn’t deter action. Stay persistent.
HELPFUL MINDSET SHIFTS TO HELP CURB PROCRASTINATION
Procrastination is an emotion regulation challenge. Identify triggers and employ mindset shifts, tools, and strategies to manage negative emotions. Consistent training and a strong brain help combat procrastination.
KEY TAKEAWAYS about Procrastination
Procrastination is tied to emotional regulation. Understand what and why you procrastinate. Minimize negative emotions through mindset shifts. Use a personalized approach, including training, to overcome procrastination. A strong, healthy brain enhances your ability to act.
