Procrastination

Question 1

Why do we procrastinate?

Answer 1

We avoid lighting up pain centers of our brain and focus on things that are more enjoyable so we feel better (temporarily). It’s more painful to avoid laying down the neural foundations we need.

Question 2

Habits have these 4 parts:

Answer 2

1: CUE (trigger that launches you into zombie mode), 2: ROUTINE (zombie mode), REWARD: immediate feeling of pleasure, 4: BELIEF (that the habit is unchangeable)

Question 3

Why do habits develop and continue in the first place?

Answer 3

Because we feel immediate reward/feeling of pleasure.

Question 4

What is an important thing to create to escape procrastination?

Answer 4

Create rewards for good study habits so that you create those feelings of pleasure to reinforce good do-it-now habits.

Question 5

How non-procrastinators handle the initial discomfort of noticing a procrastination pain-avoidance urge?

Answer 5

“Quit wasting time and just get on with it, you’ll feel better once you get going!”

Question 6

How to reframe when you’re avoiding doing something because it makes you feel uncomfortable?

Answer 6

Focus on the PROCESS not the product. (ie: focus on surfing the wave, focus on doing the Pomodoro time, focus on DOING)

Question 7

Why does the zombie-brain like processes?

Answer 7

Because it can march mindlessly along once you hook it onto paying attention to a process. Much easier than asking it to handle achieving a product.

Question 8

Why is articulating your question important?

Answer 8

It’s how you start to understand.

Question 9

Focus mode is important for figuring out a hard problem, but what happens if you stay consciously focused on a problem?

Answer 9

Staying consciously focused on the problem BLOCKS diffuse mode, which is an important part of difficult problem-solving.

Question 10

Befuddlement (being confused) is a healthy part of the learning because:

Answer 10

Being confused is normal and necessary. The learning process is all about working your way out of confusion. Articulating your question is 80% of the battle. By the time you figure out what is confusing, you’re likely to have figured out the answer yourself.

Question 11

What happens when you procrastinate?

Answer 11

1. Only enough time to do superficial, focused-mode learning.
2. Increased stress level because you know you have to complete what feels like an unpleasant task.
3. Resulting neural pathways will be faint and fragmented, to quickly disappear, leaving a shaky foundation.

Question 12

How does last-minute cramming work with the two modes of learning?

Answer 12

You won’t have time for either learning mode to help you tackle the tougher concepts and problems or to help you synthesize the connections in what you are learning.

Question 13

How to become better at focusing?

Answer 13

Use 25 minute FOCUSED modes followed by 5 minutes of a pleasurable REWARD. The reward is just as important as the focused mode!!!

Question 14

Advanced move for using Diffuse Mode?

Answer 14

1. At start of day think of what is the ONE most important task for you to accomplish, do at least 3 pomodoros of it!
2. At end of day, look at what you crossed off your list and SAVOR the feelings of accomplishment.
3. Write a few key things you would like to accomplish tomorrow (Gets your brain started in diffuse mode working behind the scenes to set you up for success tomorrow!)

Question 15

What is the trick to overriding a habit?

Answer 15

the trick is to look for your reaction to a cue.

Question 16

Where should you apply willpower when changing a habit?

Answer 16

Apply it to change your reaction to whatever cues you to go into the habit.

Question 17

Cues (1st component of habit) fall into what 4 categories:

Answer 17

1. location 2. time 3. how you feel 4. reactions (either to other people or to something that just happened)

Question 18

What is the sneaky thing with procrastination?

Answer 18

Because it’s a habit, that means you’re almost unaware that you’ve begun to procrastinate!

Question 19

What is Routine (2nd component of habit):

Answer 19

Your brain wants to shift into this mode when it receives the cue (so it can feel pleasure and avoid pain), SO THIS IS THE REACTION POINT you must actively focus on rewiring your old habit.

Question 20

What is the key to re-wiring your old, unhelpful habit to a cue?

Answer 20

Make a plan! Develop a new more helpful ritual, like using Pomodoro, or putting your phone away, or sitting in a favorite chair in a quiet spot, maybe something that feels good.

Question 21

What can you do about Reward (3rd component of habit) to help rewire?

Answer 21

Try to create a new reward, either emotional payoff or ending for lunch or something else that you crave.

Question 22

Why is Belief (4th part of habit) important?

Answer 22

You must BELIEVE that you can change your habit, so that you don’t fall back into old habits. You must believe that persevering will pay off by creating a new habit that is firm. Belief that your new system works is what will get you through.

Question 23

Lady Luck….

Answer 23

Favors the one who TRIES! :-)

Question 24

What is important to do before you go to bed:

Answer 24

Write down your task list for the next day, so the zombie can get to work preparing your brain to engage tomorrow’s Processes.

Question 25

During the day be sure to take breaks to savor _____

Answer 25

triumphs. This reinforces focus with reward and gives you brain time to temporarily change modes.

Question 26

Delay ______ until you finish the task.

Answer 26

REWARDS! Delay rewards until you finish your task so that you can build belief in yourself and belief in your system to focus and savor the satisfaction of achieving Process Flow in Focus Mode. Then you can TRUST that you CAN learn!

Question 27

First thing in the morning:

Answer 27

Eat that frog first and do the hardest thing first for a focused sprint of 25 minutes followed by a reward. Maybe start at 8:30 and reward with 9AM treat! Then soak up feelings of self-belief and badassery to conquer anything and everything. :-)

Question 28

What should you be a detective on the lookout for?

Answer 28

Your procrastination cues, so you can stop them before they bother you. This helps you gain trust in yourself and in your new Focused Handle-It-Now system.

Question 29

Why is it important to keep showing up to creating your system?

Answer 29

To gain trust in your system. Believing that your Focused Handle-It-Now System works