Thank you, Tony, for raising this important topic.Posted by Tony:
https://youtu.be/6a7NdW4sFIU
How to stop procrastinating | SOLVING THE PROCRASTINATION PUZZLE by Timothy Pychyl | Core Message
https://lozeron-academy-llc.ck.page/2292b76965
Procrastination is a common problem that can have a negative impact on our mental and physical well-being. I would like to post a copy in our Manifestation Workshop thread.
The article you shared provides some helpful insights into why we procrastinate and how we can overcome it. Here is a summary of what I was able to grasp:
Procrastination takes a toll on our mental and physical well-being. It can erode self-esteem, lower life satisfaction, and lead to stress, anxiety, and depression.
There are two main reasons why we procrastinate: the future self forecasting fallacy and the mood enhancement effect.
The future self forecasting fallacy is the tendency to assume that our future selves will be more motivated and capable than our current selves. This can lead us to put off tasks until later, when we may not have the time or energy to complete them.
The mood enhancement effect is the tendency to procrastinate on tasks that we find unpleasant or difficult in order to improve our current mood. This can be a short-term solution, but it can lead to problems in the long run if we never get around to completing the task.
Here are some additional insights from the article:
The urge to avoid a task starts in an area of the brain called the amygdala. The amygdala is responsible for our fight-or-flight response, so when we feel the urge to procrastinate, it's because our brains are perceiving the task as a threat.We can learn to calm down the amygdala and reduce the urge to procrastinate by using the L.E.A.R.N. technique:
- Label: Identify the emotion that is leading to procrastination.
- Exhale: Breathe out slowly and deeply.
- Accept: Accept whatever you are feeling without judgment.
- Release: Release any muscle tension that you are holding.
- Notice: Notice where the urge to procrastinate is coming from in your body.
We can also set anti-procrastination intentions, which are specific "when-then" statements that we make about how we will respond to procrastination triggers. For example, we might say "When I feel the urge to procrastinate on writing my paper, I will take a 5-minute break to walk around and clear my head.”
Finally, we can use the W.O.O.P. method to increase our motivation to complete tasks that we have been putting off. The W.O.O.P. method stands for
- Wish,
- Outcome,
- Obstacle,
- and Plan.
To use the W.O.O.P. method, we first write down what we want to achieve (the Wish). Then, we write down how we will feel when we achieve our Wish (the Outcome). Next, we identify the obstacles that might prevent us from achieving our Wish (the Obstacles). Finally, we write down a plan for how we will overcome these obstacles (the Plan).
Here are some questions that one to mind and that we can ask ourselves to help us overcome procrastination:
- What are the specific tasks that I am procrastinating on?
- What are the reasons why I am procrastinating on these tasks?
- What are the consequences of my procrastination?
- What are some specific strategies that I can use to overcome my procrastination?
- What is my motivation for wanting to overcome my procrastination?
This article appears to provide a comprehensive overview of the causes and consequences of procrastination, as well as some helpful strategies for overcoming it.The L.E.A.R.N. technique is a simple and effective way to calm down the amygdala and reduce the urge to procrastinate.The W.O.O.P. method is a great way to increase our motivation to complete tasks that we have been putting off.
Again, I would like to post a copy in our Manifestation Workshop.
For example, I have noticed that, in my effort to make time for drawing and painting in my early morning hours, I have displayed procrastination attitudes about new habits which I intuitively and consciously felt extremely helpful in order to achieve my goal:
- Journaling for a brief period every morning
- A 30 minute painting session every morning
I have found that the reason for procrastination was in fact a fear of success:
1) What would happen if I actually succeed in my artwork goals without having attended an official Art School? People will think I am a fraud.
2) What would happen if I accidentally start selling my artwork? I might be criticized by other artists for being so bold as to charge a price for my work.
Once I realized that THIS was stopping me, I made a conscious effort to dismiss these thoughts and started pursuing my new path.
Thank you again, Tony, for raising this topic.
