All the notes were taken directly from the source mentioned
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the more aversive (unattractive) a task or project is to you, the more likely you are to put it off. And there are six main task attributes that make procrastination more likely -> (Boring, frustrating, difficult, unstructured or ambiguous, lacking personal meaning, or intrinsic reward)
For example, if the trigger is:
• Boring: I go to my favorite café for an afternoon on Saturday to do my taxes
over a fancy drink while doing some people watching.
• Frustrating: I bring a book to the same café, and set a timer on my phone to
limit myself to working on my taxes for thirty minutes—and only work for
longer if I’m on a roll and feel like going on.
• Difficult: I research the tax process to see what steps I need to follow, and
what paperwork I need to gather. And I visit the café during my Biological
Prime Time, when I’ll naturally have more energy.
• Unstructured or Ambiguous: I make a detailed plan from my research that
has the very next steps I need to take to do them.
• Lacking in Personal Meaning: If I expect to get a refund, think about how
much money I will get back, and make a list of the meaningful things I’ll
spend that money on.
• Lacking in Intrinsic Rewards: For every fifteen minutes I spend on my
taxes, I set aside $2.50 to treat myself or reward myself in some meaningful
way for reaching milestones.
How to approach it:
- Create a procrastination list: When you make a list of meaningful and high-impact tasks to do the next time you procrastinate, you can remain productive while your prefrontal cortex warms up.
- List the costs: Listing every single cost of putting something off is one of my favorite ways to get my prefrontal cortex fired up
- Just get started
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