Please enable JavaScript.
Coggle requires JavaScript to display documents.
Dominate Your Procrastination -Dmitris / SuperHuman Academy - Coggle…
Dominate Your Procrastination
-Dmitris / SuperHuman Academy
What Is Procrastination?
What Procrastination is...and what it Isn't
Procrastination is the avoidance of doing ask that needs to be done by a certain deadline.
The avoidance of tasks/behaviors/situations that we find boring or fearful.
What it ISN'T
Laziness
Rest or Relaxation (true, high-quality R+R is better)
Lack of ambition
Weakness
"Lack of time management skills"
Feedback Loop from Hell - we procrastinate, then label ourselves, then live up to that label
Why do we Procrastinate?
We register the task/behavior/situation as being painful (literally in our brain). These often disappear if we just
start
.
Addiction to instant gratification
Procrastination is not the root cause, but merely a symptom
Common Triggers
Low self-worth / self-esteem
#
Fear of Failure
Too many options / decisions / information
Overwhelmed by workload
Perfectionism
Comparison to others
Low energy (for whatever reason)
Excuses
The Science of Procrastination
Procrastination is a Habit - and Habits can be Changed
...and an easy one to get, the reinforcement is built in
We are our habits - "You are 100% committed to your current habits" - Dan Sullivan
Create habit change - Tiny Habits, Atomic Habits, etc
Charles Duhigg - The Power of Habit discusses Keystone Habits, or habits that transfer to other areas of your life.
The Anatomy of a Habit
Cue/Prompt
These can be concrete or abstract
Response/Action
Awareness is key to changing our habits
Reward
treat
praise
dopamine
Barbara Oakley - Belief - what we believe about our habits and behaviors
How Your Brain Responds to Different Types of Gratification
The brain doesn't understand delayed gratification very well
The Marshmallow Experiment
Older, more primal parts of the brain are more powerful than the Neocortex. The Chimp/Limbic System/Lizard Brain goes first, and likes instant gratification.
Prioritization, Urgency, and Importance
The Eisenhower Matrix - control those Q1 tasks! Q2 is where personal growth lies.
The 3 Types of Procrastinators
Tim Urban - Wait but Why
The Disastinator - all time spent in Q4
The Impostinator - all time spent in Q3 - busywork
The Succestinator - Q1 work all the time, leads to stress and imbalance
Identify Your Procrastinatin Type Quiz/Worksheet