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Procrastination - Coggle Diagram
Procrastination
Triggers
Low confidence in the ability to succeed
Task aversiveness (I don't wannaaaa...)
Goal / rewards feel too far away
Difficulties in self-regulation
Causes
Fear of success
Fear of failure
Resistance to to-do lists
Procrastination as part of identity
Unreal perception of time
Switching from task to task (or activity like scrolling) and not taking an actual break
How I procrastinate
Youtube
Email
Reading articles
Finding new music albums
Researching things to buy (shopping)
Make coffee / tea
Eating
Going through my pictures
Solutions
Treating yourself nicely / gently
Finding a positive drive
Procrastination or self-care?
Finding something else that puts you into gear
Finding small accomplishments
Play
with it
My reasons
Anxiety / Fear
Loneliness
Actual exhaustion
Hatred for some kinds of tasks
Never feeling like I'm in the mood
Not feeling like I'm enough / Feeling ugly
My needs
Connecting with people
Feeling productive
Diagnosing
Scanning your body and physical needs
Checking your emotions
What kinds of thoughts are going on in your head
Self-knowledge
Countering triggers
Change it to make it more fun
Fake deadlines (with realistic deliverables)
Plan small rewards
Positive reinforcement