After seeing this article on the BBC about procrastination, and reading the comments on Hacker News about it – I found this lecure by Tim Pychyl.
Fancinating stuff – here are the notes I took…
Procrastination Definition
- not doing something
- doing some other task (eg tidy office) rather than the task we should be doing
- not taking control of ones lift
- coasting
- give in to feel good now, rather than feeling good later when something done.
Delay isn’t procastination. Some things belong to tomorrow.
Death regrets – thoughts of those left behind “we intended to do this but didn’t”.
Procrastination isn’t a time management problem.
Negative reinforcement -> if I avoid the hard work for now I’ll feel better.
I have negative emotions about the task -> if I avoid the task, I feel better. Negative reinforcement.
Ask myself : What negative emotions do I have associated with project or task x,y,z? Answer them. Come up with solutions.
Personality Types
Conscientious – dutiful, self disciplined – doesn’t procrastinate.
Impulsivity – procrastinators
Perfectionism – social perfectionists – procrastinators
Trying to live up to others expectations
- unrealistic standards
- other peoples standards
- on social media
- trying to keep up with others
High emotional inteligence – don’t procrastinate
Develop emotional intelligence
Learn to manage emotions -> manage procrastination.
Emotional intelligence – drive work from other places – rather than boredom, use curiosity
Tasks
Aversion to do task – boredom, frustration, resentment
3 parts to tasks
Inception + Planning : problem – lack of meaning
Solution : find meaning
Action – lack of structure
Solution : give task structure.
Thinking:
Abstract thinking – brain thinks do it tomorrow
Concrete thinking – do it today!
Break it down – make it concrete.
Value affirmation
Why is it important to get this done?
Or a reward! Do this, get that!
Implementation Intentions
Vague intentions -> procrastination
Goal intentions -> Implementation intentions
In situation X, I will do behaviour Y, to achive sub goal Z.
When I finish my lunch, I will write 4 sections of the article, to achive the sub goal of publishing the guide.
Mindfulness Meditation
Do mindfulness meditation
- strengthens attention
- strengthens willpower