Creative Commons Attribution Non-Commercial 3.0
images, Crystal Clear, Everaldo Coelho, www.everaldo.com
map contains full contents of book, divided by chapters
failure, excuse for less-than-perfect, disappointing performance, having little time, it's not the "real you" being judged, best effort
impossible expectations, fear of success, more work!, delayed fear of failure, "ultimate failure", increasing demands, higher chance failure, keep you from doing your best
conflict, unwillingness to choose, popular pressure, jealousy, "You'll have more friends if you don't give them a reason to be jealous."
judgement, threat, sense of self-worth, loving party, parental judge, learned in early life, too young to think, negative pedagogy, low self-esteem, can be unlearned!
fear of failure
anxiety and depression
loss of confidence
greater fear of failure
painful work, seek relief, avoidance, more pleasurable activity
work completed by someone else
work becomes unnecessary
problems resolve by themselves
difficult decisions, it will be made for you, no responsibility for it
pressure from authorities, indirect way of resisting, resentment, no-win situation, victim, can't rebel, face consequences, anger, punishment, loose benefits, self-righteousness, martyr-dom, procrastinate!, exercise control
time log, identify patterns, energy levels, events, before procrastination period, work, A, B, C quality
build sense of worth, *the* most important attitude, no book can teach, behavior is everything, fake it 'till you make it, behave like you have, eventually you will have, talk to yourself in positive ways, feedback loop, start, new habits, new behaviors, feedback, higher levels of self-worth
Situation A, scenario, 30cm wide, 10m long, in the ground, feelings, OK!
Situation B, scenario, same as A, 30m high, feelings, still simple but, not only a test
Situation C, scenario, same as B, building on fire, feelings, "now it's for real", threat greater than fear of failure, fear of imperfection, goes away, solve the problem, creatively, energy on solution, not on worry, procrastinator pattern, raise the board, perfectionism, associate with the job, self-worth, failure, not just job, but you!, own happiness, get frozen, fear of failure, set fire on building, create threat, bigger than fear of failure, use procrastination!, to increase urgency, move!
Situation D, scenario, same as B, no fire, support net, feelings, OK!, can recover many times, sense of worth, support net
Procrastinator's Slogan, 'I have to finish something important and do it perfectly while enduring long periods of isolation from the people and things I love."
Producer's Slogan, 'I choose to start on one small imperfect step knowing I have plenty of time for play."
#1, "I have to...", "I choose to..."
#2, "I must finish", "When can I start?"
#3, "This is so big", "I can take one small step"
#4, "I must be perfect", "I can be human"
#5, "I don't have time to play", "I must take time to play"
why it's bad, feelings, stress, victimhood, resistance, confusion, messages, "I don't want to do it", "They're making me do it.", "I have to do it... or else!', no-win situation, don't do, punishment, do, against will, brain energy, task, messages, inner dialogs, vs, authoritarian, rebel, vs, empowered, victimized, parent / child relationship, learned behavior, "discipline", even worse, reinforces, you don't want to do it, conflicting!, energy for task, energy to resist threat to integrity of self, 2 possible responses, stress, burst of excessive energy, "fight or flight", depression, conserve energy for survival
what to do, show, choice, "I choose", determination, "I will"
why it's bad, depression, messages, ideal x bad reality, finished x bad start, admired x bad you, envy, bliss x bad now
what to do, "When can I start?", "What can I do now?", small step, corrective action
parachute story, convert, fear, purpose
say NO, without excuses, no need to prove self-worth
you HAVE choice, visualize not doing, assert it, "I have to go to the dentist", "I am going to the dentist"
worst form of procrastination
lessen respect, yourself
life all spinach, no dessert
seem as always working
undeserving a rest
life "on hold", sacrificing themselves
view others as lazy
guilty, don't enjoy play fully
recharge batteries, creativity, motivation, energy
less fear of overwhelm, tasks interrupted, friends, exercise, free time, no feeling of task = no play, deprivation, life isolation, pain
breaks and support along the way
seeming paradox, more play, more producing
"push", threat, action through fear, not directed to goal, escape from fear, used to exercise authority, generates resistance, enforces procrastination!, negative rewards for not doing
"pull", attraction to goals, rewards, more frequent, scheduled, not "someday", more motivation, shorter work periods, less pain, positive rewards for doing
schedule guilt-free play
sense of freedom
ability to commit and concentrate increases
short period of quality work
sense of self-control
ability to enjoy guilt-free play increases
how to manage procrastinators, no need for pressure, the procrastinator himself is his best dictator, no need for one more, most people are, recognize problems, feeling like victim, commitment, invite, responsibility, action, compliance, requires action, being overwhelmed, focus on, start, be clear on how to start, finish, state priorities, clearly, stick to them!, don't keep changing your mind, otherwise they will procrastinate waiting for next emergency, fear of failure, rewards, fair, frequent, sense of purpose, belonging
don't take it personally
don't do parental talk, no "shoulds" or "have tos", this reinforces authority, "You should put gas in the car, what's wrong with you?", "I would like you to put gas in the car"
treat them as responsible adults, not kids, "I'm leaving at 8.", they can exercise choice if going, not make them feel like victims, of your decision
tell that it's your problem, explain that you're too structured, and that the other has to understand it...
choose to procrastinate, watch it consciously, depression, anxiety, non-use of techniques, then choose it differently!
secret of successful people, fail often, bounce back
take responsibility, correct problems, direct energy, solution, not on blaming initial cause
no perfect paths, finding more problems than expected, doesn't mean you made, wrong choice, mistake, "A mistake won't be the end of the world, because I won't let it be."
3 traits, commitment, control, believe can control events, at least partially, challenge, changes are normal challenges to be "solved"
practicing it, fitness, ex: running, set 10Km as goal, and then run an addition km, set goal, and then do more, not as difficult, you are choosing to do, watching your energy level, not dealing with inner chat on completing the goal, beware inner chat, "I cant' complete this marathon", Identify it and know how to mitigate, focus on what you can do now, run an extra mile, finish marathon slowly, freely choose to do it, it will hurt anyway, so, do the thing that will bring you closer to your goal :), conclusion, focusing on the goal is tiring!, focus on the process!
writing pad, have it ready, write down distractions, as they pop!, deal later, examples, to-do reminders, fantasies, unschedule it later
imagine your day, rehearse, realistically
no waiting for it, procrastination
just do it!, allowed by relaxation exercise
critic, frustration, temporarily, suppress logical side, supervise, criticize, fix every error
creativity, joy, unlimited, astonishing, work, early pieces disorganized, essential to the process, "The pleasure of creativity is the greatest pleasure in the world" -Sammy Kahn, Academy Award-Winning Songwriter
2 minutes, no separate time, relaxing and "letting go", 1 minute, positive affirmation, 1 minute, when to use, during the day, stressful situation, commuting, before, after
incorporate it, before quality work, good habit, use as a tool, together with how to talk to yourself
record it, until you know it by heart
procedure, breathing (how to), deeply, hold, exhale fully, sit straight, feet on floor, hands on thighs, part I, 1 minute, 1. release tension, 3 slow breaths, count, imagine tension going away, feeling of the chair, float down, release muscle tension, floor/feet, let do muscles, eyelids, float softly over eyes, relax all body, 2. let go past, 3 slow breaths, tasks just past, `, self-image, 3. let go future, 3 slow breaths, deadlines, expectations, 4. center in the present, 3 slow breaths, let go, being, someone else, at any other time, in a particular way, just be, part II, 1 minute, 5. positive suggestion, proper state, link 2 hemispheres, up 1 minute, create custom ones!, suggestions, for confrontations, for creativity, for non-procrastination
for fear of overwhelm
big task, common mistakes, you see all simultaneously, work, energy required, try to find "right" place to start, there are plenty!, thinking that wrong decision will cascade all the way to failure..., time to learn and build confidence, feeling you're "only starting", when you should be finished
always focus on here, now, spread energy in time
procedure, 1. Start with ultimate deadline, 2. Work backwards, intermediate deadlines, rewards, if possible, specific actions, next action
Why it works, sense of control, no imposed deadline from authority, sense of accomplishment, rewards
for fear of failure
stress, beneficial, if not loop, negative images, threaten, use the way it was designed for, readying for positive action, procedure, questions, acknowledge possibility of failure, 1. "What is the worst that could happen?", 2. "What would I do if the worst really happened?", this gets you out of the loop!, "no event can ever stop me", 3. "What alternatives would I have?", no "lock-in" in "perfect" situation, many ways to be happy and successful, minimize failure, 4. "What can I do now to lessen the probability of this dreaded event occurring?", next actions, small things, 5. "Is there anything I can do now to increase my changes of achieving my goal?, negative side has been dealt with, now, tackle the real goal!
for fear of finishing
handle counterproductive statements, "I only need a little more time", no level is safe from criticism, perfectionism, separate self-worth, work, #1, real, completed, imperfect, #2, ideal, incomplete, late, "I need to do more preparation before I start", label as procrastination, no escape from work, doing it, choose this one, only reliever, long-run, anxiety, stress, only solution, start working, worrying about it, "at this rate, I'll never finish", learning curve, 3-dimensional thinking, guilt-free play, "I should have started earlier", half-empty cup syndrome, "there's only more work after this", there will be a choice later, independent steps, "it's not working", creativity
principles, focus on get started, 30 min of quality work, based on, guilt-free play, quality work, even producers need a system!, B. F. Skinner, "punch" clock, chair, check-in, check-out, reverse psychology, not work harder!, more time in leisure, more quality in work, examples..., Do not work more than 20 hours a week on this project, Do not work more than 5 hours a day on this project, You must exercise, play, dance at least one hour a day, You must take at least one day a week off from any work, Aim for only 30 minutes of quality work, Work for an imperfect, perfectly human first effort., Start small., unconscious desire, work more, play less, "resist authority"
procedure, schedule non-work, previously committed time, meals, sleep, meetings, free time, recreation, leisure reading, socializing, health activities, swimming, running, tennis, routine structured events, commuting time, classes, medical appointments, sharpen perception of actual time available, no 24h a day, no 48h a weekend, be a better time manager, put work in Unschedule, after, completed, 30min, take credit, 30min, uninterrupted, has to be quality work, tip, schedule AAA project, first thing on morning, reward yourself, break, change to more pleasant task, positive association, work, keep track, quality work hours, day, week, emphasize accomplishment, watch for patterns, day off, full day, recreation, small chores, goals, rejuvenation, maintain creativity, motivation, before planned leisure, principles, uses attraction to pleasure activity to get started more often, enjoy leisure without guilt, kick subconscious mind to work in leisure, work 30 minutes, leisure activity, creates motivation, reinforces good habit, Grandma's Principle, "ice cream only after spinach", focus on starting, think small, do not aim for, finish a book, write letters, work for four hours, aim for, 30min of quality work, keep starting, forget about finishing, starting is the only thing, never end down, breaks following work, avoid creating poor work habits, never take break or reward, when you're, blocked, at the end of a section, extra 5 or 10 minutes, extra partial solution, makes easier to start next time