The Procrastination Equation (Book) Notes

The following are notes for The Procrastination Equation book:

- Tackle Intention-Action Gap
You resolve to start a task at a designated time or date but fail to follow through with the resolve when the time comes. Again, you make a fresh resolution to start the task at another preset time or date, and again, you fail to follow through with the resolve when the time comes. This cycle repeats itself many times over.

- Tackle Low Expectancy
Low Expectancy == Learned Helplessness. Through repeated failings, you have been conditioned to believe that your subsequent efforts will be futile. You doubt in your ability to successfully carry the task to completion. You're pessimistic.

Solution:
> Take baby steps. Break down your task into smaller sub-tasks (or "sub-goals"). The mere initiation of an action generates more action. If you're pessimistic or if the task seems daunting, make baby steps, however *small* they may be. You've got nothing to lose.
> Get your hopes up. You can rise up above the delusion that "you can't" and start believing that "you can."
> Do something worthwhile or meaningful that's relatively high on your list of priorities. Exercise, practice on the guitar, blog your journal, clean up your room, do laundry... do something to accomplish something! Any action (meaningful action, that is) is better than inaction!A sense of accomplishment will spill over into your feeling you can take on the task you had previously been discouraged to attempt. (See how even writing up these notes on how to combat procrastination is in itself an action that helps you feel a sense of accomplishment? 'nuf said!)

- Tackle Low [Pleasure] Value
You avoid tasks that you don't particularly enjoy , i.e. tasks that are onerous or irksome. In other words, these are tasks you find no particular pleasure (value) in. You direct your thought to some other pleasurable activities that you'd much rather be doing.

Solution: Hold off the pursuit of what is more pleasurable.

- Tackle Impulsiveness
The fight against impulsiveness in biological terms involves Limbic System vs. Prefrontal Cortex. When you give in to your impulses, you're giving in to the Limbic System. It takes the Prefontal Cortex to talk you out of it an impulsive act that the Limbic System wants to do.

- Tackle Delay
You're given to habitual delay. You designate a time for starting you task. However, when it comes time for you to get down to business, you failed to honor your commitment. The problem is called an Intention-Action Gap (see above). Impulsiveness and Delay are dualistic forces that drive procrastination.

- Use Success Spiral
 Set yourself on a "success spiral." Start doing a task that is sufficiently challenging and useful such that when it's completed, you will feel a strong sense of pride and accomplishment. It also has to be something that you enjoy doing (that you've put off doing because you've got more "important" tasks to do, but these are the very tasks that you've procrastinated doing). For example, you can practice on the guitar, work out, back up your files on the computer, or work on a project. The feel-good state makes you want to do more and accomplish more.

- Break Down Tasks
Break down tasks that seem too big or overwhelming for you into smaller sub-tasks. Be specific. For example, instead of "do laundry," try "gather all the dirty laundry strewn on the floor and bed."

- Keep Work and Play Separate
Keep work and play in separate places. For example, a home office space should be used strictly for work. That way you brain associates a work place with work, so you're more likely to get right down to business in a work environment instead of dilly-dallying.

- Exercise Regularly
Committing yourself to an exercise regime and sticking to it has been shown to reduce procrastination.

- Use Mental Contrasting
- Use Social Support
- Set Approach Goals, not Avoidance Goals