Steps to Breaking Your Procrastination Habit – thnxz to @PickTheBrain


http://www.pickthebrain.com/blog

1. Write down the dreaded task. Writing down the task you’ve been putting off brings the project to the front of your mind so it can’t easily be ignored.

2. Identify the underlying feelings. According to psychologists, procrastination is an emotional reaction. One of three core emotions is always driving it–fear, anger, or sadness. For example, you might be worried that you won’t get the job done well enough and on time (fear). You may feel resentful because you have to do something you hate (anger). Or you might feel inadequate or ill-suited for the task (sadness). Dig down deep to identify which emotion is causing you to drag your heels.

Full article 🙂

3. Move the emotion out of your body. Emotions are pure energy; they either flow through our body when we express them, or get stuck when we don’t. If they’re not expressed constructively and physically, they build up inside us like a pressure cooker. In a private setting, do exaggerated shivering to move out the fear; punch a pillow or stomp around to release anger; or watch a movie that makes you cry to express the sadness. It may sound silly, but it works.

4. Find an antidote to each negative thought. What negative thought pops into your head when you think of this task? You can neutralize such negative thinking by replacing each one with a “truth” that contradicts it. For example, if you think “I’ll never be able to learn all this,” you might say to yourself, “If others can learn this, so can I.”

Full article 🙂

* * * * *

Jude Bijou, MA, MFT, is a respected psychotherapist, professional educator, and workshop leader. Her theory of Attitude Reconstruction® evolved over the course of more than 30 years working with clients as a licensed marriage and family therapist, and is the subject of her award-winning book, Attitude Reconstruction: A Blueprint for Building a Better Life. Learn more at www.attitudereconstruction.com.

 

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Mark Twain’s Guide to Living an Awesome Life: 7 Essential Tips


See on Scoop.itGabriel Catalano the name of the game

“The man who doesn’t read good books has no advantage over the man who can’t read them.”

“Name the greatest of all inventors. Accident.”

“Clothes make the man. Naked people have little or no influence on society.”

1. The secret of getting ahead…

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”

This is a very good tip and one of the best ones I have ever discovered and used to handle procrastination.

When you start to look too far into the future any task or project can seem close to impossible. And so you shut down because you become overwhelmed or fearful (of success or failure) and start surfing the internet aimlessly instead.

So instead, break that task into small and practical steps.

Then just focus on taking the first step today. That is all you need to focus on, nothing else. By taking the first step you change your mental state from resistant to “hey, I’m doing this, cool”. You put yourself in state where you become more positive and open, a state where you may not be enthusiastic about taking the next step after this first one but you are at least accepting it.

And so you can take the next step. And the next one after that.

Until you have arrived at your destination and completion.
2. Less talking, more doing

“Action speaks louder than words but not nearly as often”

“There are basically two types of people. People who accomplish things, and people who claim to have accomplished things. The first group is less crowded.”

It’s often easy to talk but developing the habit of being a person of action is quite a bit harder.

Being in the habit of breaking down your task into smaller pieces is one of the most effective things you can do to take more consistent action. Two other habits that work very well for me are to:

Start your day with a good morning routine. This is probably the most important factor for how much action I take during a day and how the day turns out in general. A good start often leads to a good day. A bad or indecisive start often leads to a pretty mediocre day.
So create a morning routine with a good breakfast, perhaps a short work out or a short meditation and other things you find gets you off to a great start. Then add doing the most important task of your day at the end of that morning routine.
Or if you, like me, may feel low in energy, unmotivated or have extra inner resistance to taking action on some mornings then start small and do something easy and simple.
Take one small action right away to get the ball rolling. What is one thing you can do to pretty much make sure that something will get stuck on your I’ll-do-that-when-I-have-the-time list for a long time? Read about something and get excited about it. And then do nothing about it or tell yourself that you will take action tomorrow.
Instead, take one small action today, as soon after you have read about whatever you are excited about. Make a plan, book an appointment, do something concrete.

3. Be courageous in the face of fear “Courage is resistance to fear, mastery of fear – not absence of fear.” Being courageous can be difficult but if you want to live the life you want to live then sometimes you have look into the face of fear and get going/keep going anyway…  Leer más “Mark Twain’s Guide to Living an Awesome Life: 7 Essential Tips”

Mentally Hijacked: How to Recognize Constructive and Destructive Emotions

Emotions are a natural and basic part of life. They signal how we feel about a certain situation or occurrence, so we can take the necessary action to deal with the situation. Emotions in this sense aren’t positive or negative, but are more along the lines of constructive or destructive, depending on how they are utilized. Emotions can become destructive and cause serious distress when they become overwhelming and take over how we act, what we say, and what we do. This emotional high-jacking is where many problems emerge.

The high-road and low-road

Taking a closer look at the human brain and how it relates to emotions, we can examine two overall parts of the brain; the high-road and low-road. Both parts communicate with each other and help us navigate through the world. The low-road is the primitive part of the brain, where our emotions immediately come from, and signals when we feel sad, mad, or fearful. This can be helpful when it’s necessary to act quickly for our safety, or to remind us how we felt in a previous similar situation.

But, this low-road route is where emotional high-jacking occurs. It can lead to rash decision making, not thinking before acting, and ultimately hurting ourselves or others.

Your low-road sends the immediate signal of an emotion, and the high-road then assesses the situation to see what needs to be done to deal with the threat. The high-road is there so we can think about things before acting, and find the best options to solve our problem.


Emotions are a natural and basic part of life. They signal how we feel about a certain situation or occurrence, so we can take the necessary action to deal with the situation. Emotions in this sense aren’t positive or negative, but are more along the lines of constructive or destructive, depending on how they are utilized. Emotions can become destructive and cause serious distress when they become overwhelming and take over how we act, what we say, and what we do. This emotional high-jacking is where many problems emerge.

The high-road and low-road

Taking a closer look at the human brain and how it relates to emotions, we can examine two overall parts of the brain; the high-road and low-road. Both parts communicate with each other and help us navigate through the world. The low-road is the primitive part of the brain, where our emotions immediately come from, and signals when we feel sad, mad, or fearful. This can be helpful when it’s necessary to act quickly for our safety, or to remind us how we felt in a previous similar situation.

But, this low-road route is where emotional high-jacking occurs. It can lead to rash decision making, not thinking before acting, and ultimately hurting ourselves or others.

Your low-road sends the immediate signal of an emotion, and the high-road then assesses the situation to see what needs to be done to deal with the threat. The high-road is there so we can think about things before acting, and find the best options to solve our problem.

If you’ve ever been emotional distraught, you know it can be tough to think straight.

Using emotions advantageously comes from thinking before acting, and can help to prevent causing harm to yourself and others. Leer más “Mentally Hijacked: How to Recognize Constructive and Destructive Emotions”

7 Tips for an Authentic and Productive Writing Process

Does this sound familiar?

You’re sitting in front of your laptop, staring at a blank screen.

The deadline for the article you need to write is approaching, and you’re struggling to get started when you should be in the final editing stages.

As you sit there trying to put your expertise in writing, a strange insecurity creeps up your spine. You see yourself changing before your own eyes, transforming from a confident expert into a self-conscious amateur.

It’s your own Dr. Jekyll to Mr. Hyde transformation experience.

I’ve been there.
I used to hate writing

Well, actually, it was more like loathing than hating.

Anytime I needed to write anything I’d procrastinate, pretending that avoiding the project would make it go away. Needless to say, the procrastination led to a flurry of rushed writing at the last minute to meet my deadlines, resulting in less than my best work.

But my real problem wasn’t the act of writing. It was fear. Fear of making mistakes, fear that what I wrote would sound stupid, fear that my writing wouldn’t make sense to the reader, etc.
My insecurities were turning me into a monster

So there I was, a guy with more than 15 years of experience, who has won some awards and is even a judge for three international design competitions, worried about sounding stupid.

It sounds ridiculous, but my fear of screwing up made writing a miserable experience for me.

I even used to try to compensate for my fears. I’d use stiff, formal sentences and large, important-sounding words to try to “prove” I knew what I was talking about. Unfortunately, all that did was make me sound like a pretentious jerk.

It was like I was changing from Dr. Jekyll into Mr. Hyde anytime I had to write something.
Then one sentence from my college professor changed everything

I had a job that offered tuition reimbursement benefits, so I decided to take some college classes. One of my classes was a composition class, and the professor gave me the best writing advice I’d ever heard.

“Write the way you talk.”

Wait. What?

It can’t be that easy! Seriously? What a liberating idea! That one piece of advice helped me break free of my fears and relaxed my writing style. No more procrastination. No more using large, unnecessary words to try and impress the reader. I could just relax, be myself, and write.

Now before you get the wrong impression, let me explain something: writing the way you talk does not give you permission to write poorly, or to publish content that sucks.

What it does is help break down the mental barriers of fear and procrastination that keep you from being a more engaging, and more productive writer.

Here’s how to use “write the way you talk” to squash your insecurities and avoid sounding like a pompous idiot…:


Does this sound familiar?

You’re sitting in front of your laptop, staring at a blank screen.

The deadline for the article you need to write is approaching, and you’re struggling to get started when you should be in the final editing stages.

As you sit there trying to put your expertise in writing, a strange insecurity creeps up your spine. You see yourself changing before your own eyes, transforming from a confident expert into a self-conscious amateur.

It’s your own Dr. Jekyll to Mr. Hyde transformation experience.

I’ve been there.

I used to hate writing

Well, actually, it was more like loathing than hating.

Anytime I needed to write anything I’d procrastinate, pretending that avoiding the project would make it go away. Needless to say, the procrastination led to a flurry of rushed writing at the last minute to meet my deadlines, resulting in less than my best work.

But my real problem wasn’t the act of writing. It was fear. Fear of making mistakes, fear that what I wrote would sound stupid, fear that my writing wouldn’t make sense to the reader, etc.

My insecurities were turning me into a monster

So there I was, a guy with more than 15 years of experience, who has won some awards and is even a judge for three international design competitions, worried about sounding stupid.

It sounds ridiculous, but my fear of screwing up made writing a miserable experience for me.

I even used to try to compensate for my fears. I’d use stiff, formal sentences and large, important-sounding words to try to “prove” I knew what I was talking about. Unfortunately, all that did was make me sound like a pretentious jerk.

It was like I was changing from Dr. Jekyll into Mr. Hyde anytime I had to write something.

Then one sentence from my college professor changed everything

I had a job that offered tuition reimbursement benefits, so I decided to take some college classes. One of my classes was a composition class, and the professor gave me the best writing advice I’d ever heard.

“Write the way you talk.”

Wait. What?

It can’t be that easy! Seriously? What a liberating idea! That one piece of advice helped me break free of my fears and relaxed my writing style. No more procrastination. No more using large, unnecessary words to try and impress the reader. I could just relax, be myself, and write.

Now before you get the wrong impression, let me explain something: writing the way you talk does not give you permission to write poorly, or to publish content that sucks.

What it does is help break down the mental barriers of fear and procrastination that keep you from being a more engaging, and more productive writer.

Here’s how to use “write the way you talk” to squash your insecurities and avoid sounding like a pompous idiot…: Leer más “7 Tips for an Authentic and Productive Writing Process”

Understanding The Discomfort of Social Anxiety

Your current thought patterns are likely what keep you trapped in the prison of social anxiety. To unlock yourself from this prison, you will likely need to have to rewire your brain with new thoughts that take time to cement in the brain, but if you try this as a start, it will lead you up the correct path.


Can you overcome social anxiety?
http://www.psychologytoday.com
Srini Pillay, M.D.
Srini Pillay, M.D.

is the author of the book: Life Unlocked:
7 Revolutionary Lessons to Overcome Fear
.
He is also an Assistant Clinical Professor at Harvard Medical School.

Your current thought patterns are likely what keep you trapped in the prison of social anxiety. To unlock yourself from this prison, you will likely need to have to rewire your brain with new thoughts that take time to cement in the brain, but if you try this as a start, it will lead you up the correct path. Leer más “Understanding The Discomfort of Social Anxiety”

Confusion to Clarity in 3 Steps

Time and time again, I’ve watched coaching clients walk into my office stuck, in the fog of confusion about some situation in their lives. They are sure that they don’t know how to move forward, that they don’t know which next step to take.

We’ve all been there – in that uncertain, frustrating place. It’s no fun.

Time and time again I’ve watched those same clients walk out of my office having uncovered a clear, wise answer to their questions, a clear resolution to their dilemma, the kind that allows them to move forward with that wonderful sense of confidence and calm.

I certainly didn’t give them their answers – I don’t have them. They found the answers inside. We followed a simple process that cleared a space for their own answers to emerge.

This article is a guide to doing that process on your own. In 3 simple steps, you can shift from a state of confusion to mental clarity.

All of us have an ever-present, remarkable well of inner wisdom, there for us whenever we need it. The tricky part is learning to access it. Our inner guru speaks quietly. In the midst of busy lives and busy minds, it can be difficult to hear.

Here’s how to access the wealth of wisdom within us and overcome mental confusion, in three steps.


Confusion to Clarity in 3 Steps

By Tara Sophia Mohr
//thinksimplenow.com

Time and time again, I’ve watched coaching clients walk into my office stuck, in the fog of confusion about some situation in their lives. They are sure that they don’t know how to move forward, that they don’t know which next step to take.

We’ve all been there – in that uncertain, frustrating place. It’s no fun.

Time and time again I’ve watched those same clients walk out of my office having uncovered a clear, wise answer to their questions, a clear resolution to their dilemma, the kind that allows them to move forward with that wonderful sense of confidence and calm.

I certainly didn’t give them their answers – I don’t have them. They found the answers inside. We followed a simple process that cleared a space for their own answers to emerge.

This article is a guide to doing that process on your own. In 3 simple steps, you can shift from a state of confusion to mental clarity.

All of us have an ever-present, remarkable well of inner wisdom, there for us whenever we need it. The tricky part is learning to access it. Our inner guru speaks quietly. In the midst of busy lives and busy minds, it can be difficult to hear.

Here’s how to access the wealth of wisdom within us and overcome mental confusion, in three steps. Leer más “Confusion to Clarity in 3 Steps”

Overcoming Fear

For example; you fall in love and you give every ounce of your being to the object of your affection. Things are going well for a while but then something happens and the relationship ends. You feel crushed and you swear to yourself that you will never again allow yourself to be so vulnerable. As a result, anytime you meet someone new, you remember that painful experience and you bring it into the new relationship.

Fear of risk also appears when it comes to the topic of making a living. For some reason there is a belief in the collective conscious that in order to make money, you will mostly likely work at a job that you do not love.

When I was a child, one of my mother’s friends told me to enjoy being a kid because when I became an adult, I would have to get a job in order to pay bills so that I could be responsible. She made it sound as if being an adult was an existence made up of misery and not joy.

Yes, we do have to be responsible for our lives and we do have to pay bills but where does it say that we have to be miserable? I have yet to see proof that we have to be unhappy in order to pay the bills.

“Take into account that great love and great achievements involve great risk.”
~ His Holiness the 14th Dalai Lama

One of the many interesting things about life is that nothing of value was ever gained by playing it safe. Take, for example, the founding of America. Fifty-six men risked their lives by signing the Declaration of Independence. Their act of signing that document constituted treason and it was a serious offense according to the laws of the British Empire. However, they knew that they needed to sign that document in order to achieve independence.

To have a life that you love requires some type of risk taking, and stepping out of your comfort zone to confront some of your fears. Let’s face it, the only sure thing in life is the fact that at some point your heart will stop pumping and this fantastic ride will be over.


Overcoming Fear

By Nadia Ballas-Ruta

Overcoming fear doesn’t happen instantly or automatically. It is the result of deliberate intention, and conscious action towards doing things that scares you. As a result of overcoming your fears, you grow as a person, and expand the possibilities that surround your life.

Do you recall the last time you wanted to do something so intensely but fear got in your way? We all have those moments when we are enthralled with an idea only to have fear prevent us from moving forward. What can we do to overcome fear from paralyzing us from moving forward with our dreams and desires?

I have always found it interesting how the concept of playing it safe makes many people choose being miserable over being happy.

The interesting thing about the human condition is that the minute we experience pain, we never want to experience it again. So as a result, we do things that we feel will ensure that we do not get hurt. In fact, we will go to further extend to avoid pain than we are to gain pleasure.

Leer más “Overcoming Fear”