1. About
1.1. book
1.1.1. Neil Fiore
1.1.2. 1989
1.1.3. 224 pages
1.1.4. on amazon.com
1.2. mind map
1.2.1. Luciano Passuello
1.2.2. litemind.com
1.2.3. 2007
1.2.4. Creative Commons Attribution Non-Commercial 3.0
1.2.5. images
1.2.5.1. Crystal Clear
1.2.5.1.1. Everaldo Coelho
1.2.5.1.2. www.everaldo.com
1.2.6. map contains full contents of book
1.2.6.1. divided by chapters
2. 1. Why We Procrastinate
2.1. fear
2.1.1. failure
2.1.1.1. excuse for less-than-perfect, disappointing performance
2.1.1.2. having little time
2.1.1.2.1. it's not the "real you" being judged
2.1.1.2.2. best effort
2.1.2. imperfection
2.1.2.1. perfectionism
2.1.3. impossible expectations
2.1.3.1. fear of success
2.1.3.1.1. more work!
2.1.3.1.2. delayed fear of failure
2.1.3.2. keep you from doing your best
2.1.4. conflict
2.1.4.1. unwillingness to choose
2.1.4.2. popular pressure
2.1.4.2.1. jealousy
2.1.5. judgement
2.1.5.1. threat
2.1.5.1.1. sense of self-worth
2.1.5.2. loving party
2.1.5.3. parental judge
2.1.5.3.1. learned in early life
2.1.5.3.2. too young to think
2.1.5.3.3. negative pedagogy
2.1.5.3.4. low self-esteem
2.1.5.3.5. can be unlearned!
2.2. procrastination cycle
2.2.1. perfectionism
2.2.2. fear of failure
2.2.3. procrastination
2.2.4. self-criticism
2.2.5. anxiety and depression
2.2.6. loss of confidence
2.2.7. greater fear of failure
2.2.8. more procrastination
2.2.9. ...
2.3. rewarding
2.3.1. painful work
2.3.1.1. seek relief
2.3.1.1.1. avoidance
2.3.1.1.2. more pleasurable activity
2.3.2. work completed by someone else
2.3.3. work becomes unnecessary
2.3.4. problems resolve by themselves
2.3.5. difficult decisions
2.3.5.1. it will be made for you
2.3.5.1.1. no responsibility for it
2.3.6. pressure from authorities
2.3.6.1. indirect way of resisting
2.3.6.2. resentment
2.3.6.3. no-win situation
2.3.6.3.1. victim
3. 2. How We Procrastinate
3.1. what to do
3.1.1. time log
3.1.1.1. identify patterns
3.1.1.1.1. energy levels
3.1.1.1.2. events
3.1.1.2. work
3.1.1.2.1. A, B, C quality
3.1.2. build sense of worth
3.1.2.1. *the* most important attitude
3.1.2.2. no book can teach
3.1.2.3. behavior is everything
3.1.2.3.1. fake it 'till you make it
3.1.2.3.2. talk to yourself in positive ways
3.1.2.3.3. feedback loop
3.2. "walk a board" metaphor
3.2.1. Situation A
3.2.1.1. scenario
3.2.1.1.1. 30cm wide
3.2.1.1.2. 10m long
3.2.1.1.3. in the ground
3.2.1.2. feelings
3.2.1.2.1. OK!
3.2.2. Situation B
3.2.2.1. scenario
3.2.2.1.1. same as A
3.2.2.1.2. 30m high
3.2.2.2. feelings
3.2.2.2.1. still simple but
3.2.2.2.2. not only a test
3.2.3. Situation C
3.2.3.1. scenario
3.2.3.1.1. same as B
3.2.3.1.2. building on fire
3.2.3.2. feelings
3.2.3.2.1. "now it's for real"
3.2.3.2.2. fear of imperfection
3.2.3.2.3. solve the problem
3.2.3.2.4. energy on solution
3.2.3.2.5. procrastinator pattern
3.2.4. Situation D
3.2.4.1. scenario
3.2.4.1.1. same as B
3.2.4.1.2. no fire
3.2.4.1.3. support net
3.2.4.2. feelings
3.2.4.2.1. OK!
3.2.4.2.2. can recover many times
3.2.4.2.3. sense of worth
4. 3. How to Talk to Yourself
4.1. very important to master it!
4.2. Slogans
4.2.1. Procrastinator's Slogan
4.2.1.1. 'I have to finish something important and do it perfectly while enduring long periods of isolation from the people and things I love."
4.2.2. Producer's Slogan
4.2.2.1. 'I choose to start on one small imperfect step knowing I have plenty of time for play."
4.3. expressions
4.3.1. #1
4.3.1.1. "I have to..."
4.3.1.2. "I choose to..."
4.3.2. #2
4.3.2.1. "I must finish"
4.3.2.2. "When can I start?"
4.3.3. #3
4.3.3.1. "This is so big"
4.3.3.2. "I can take one small step"
4.3.4. #4
4.3.4.1. "I must be perfect"
4.3.4.2. "I can be human"
4.3.5. #5
4.3.5.1. "I don't have time to play"
4.3.5.2. "I must take time to play"
4.4. "have to"
4.4.1. why it's bad
4.4.1.1. feelings
4.4.1.1.1. stress
4.4.1.1.2. victimhood
4.4.1.1.3. resistance
4.4.1.1.4. confusion
4.4.1.2. messages
4.4.1.2.1. "I don't want to do it"
4.4.1.2.2. "They're making me do it."
4.4.1.2.3. "I have to do it... or else!'
4.4.1.2.4. no-win situation
4.4.1.3. brain energy
4.4.1.3.1. task
4.4.1.3.2. messages
4.4.1.3.3. inner dialogs
4.4.1.3.4. conflicting!
4.4.2. what to do
4.4.2.1. show
4.4.2.1.1. choice
4.4.2.1.2. determination
4.5. "should"
4.5.1. why it's bad
4.5.1.1. depression
4.5.1.2. messages
4.5.1.2.1. ideal x bad reality
4.5.1.2.2. finished x bad start
4.5.1.2.3. admired x bad you
4.5.1.2.4. bliss x bad now
4.5.2. what to do
4.5.2.1. "When can I start?"
4.5.2.2. "What can I do now?"
4.5.2.2.1. small step
4.5.2.2.2. corrective action
4.6. the power of choice
4.6.1. parachute story
4.6.1.1. convert
4.6.1.1.1. fear
4.6.1.1.2. purpose
4.6.2. say NO
4.6.2.1. without excuses
4.6.2.2. no need to prove self-worth
4.6.3. you HAVE choice
4.6.3.1. visualize not doing
4.6.3.2. assert it
4.6.3.2.1. "I have to go to the dentist"
4.6.3.2.2. "I am going to the dentist"
5. 4. Guilt-Free Play, Quality Work
5.1. "Work hard. Play hard."
5.2. put off living
5.2.1. worst form of procrastination
5.2.2. lessen respect
5.2.2.1. yourself
5.2.3. life all spinach
5.2.3.1. no dessert
5.3. symptoms
5.3.1. seem as always working
5.3.2. undeserving a rest
5.3.3. life "on hold"
5.3.3.1. sacrificing themselves
5.3.4. view others as lazy
5.3.5. guilty
5.3.5.1. don't enjoy play fully
5.4. benefits
5.4.1. recharge batteries
5.4.1.1. creativity
5.4.1.2. motivation
5.4.1.3. energy
5.4.2. less fear of overwhelm
5.4.2.1. tasks interrupted
5.4.2.1.1. friends
5.4.2.1.2. exercise
5.4.2.1.3. free time
5.4.2.2. no feeling of task = no play
5.4.2.2.1. deprivation
5.4.2.2.2. life isolation
5.4.2.2.3. pain
5.4.3. breaks and support along the way
5.4.4. seeming paradox
5.4.4.1. more play
5.4.4.2. more producing
5.5. methods of motivation
5.5.1. "push"
5.5.1.1. threat
5.5.1.1.1. action through fear
5.5.1.1.2. not directed to goal
5.5.1.2. used to exercise authority
5.5.1.2.1. generates resistance
5.5.1.3. enforces procrastination!
5.5.1.4. negative rewards for not doing
5.5.2. "pull"
5.5.2.1. attraction to goals
5.5.2.2. rewards
5.5.2.2.1. more frequent
5.5.2.2.2. scheduled
5.5.2.2.3. more motivation
5.5.2.3. shorter work periods
5.5.2.3.1. less pain
5.5.2.4. positive rewards for doing
5.6. cycle
5.6.1. schedule guilt-free play
5.6.2. guilt-free play
5.6.3. sense of freedom
5.6.4. ability to commit and concentrate increases
5.6.5. short period of quality work
5.6.6. sense of self-control
5.6.7. ability to enjoy guilt-free play increases
6. 8. The Procrastinator In Your Life
6.1. work
6.1.1. how to manage procrastinators
6.1.1.1. no need for pressure
6.1.1.1.1. the procrastinator himself is his best dictator
6.1.1.1.2. no need for one more
6.1.1.2. most people are
6.1.1.3. recognize problems
6.1.1.3.1. feeling like victim
6.1.1.3.2. being overwhelmed
6.1.1.3.3. fear of failure
6.2. home
6.2.1. don't take it personally
6.2.2. don't do parental talk
6.2.2.1. no "shoulds" or "have tos"
6.2.2.1.1. this reinforces authority
6.2.2.1.2. "You should put gas in the car, what's wrong with you?"
6.2.2.1.3. "I would like you to put gas in the car"
6.2.3. treat them as responsible adults
6.2.3.1. not kids
6.2.3.2. "I'm leaving at 8."
6.2.3.2.1. they can exercise choice if going
6.2.3.2.2. not make them feel like victims
6.2.4. tell that it's your problem
6.2.4.1. explain that you're too structured
6.2.4.2. and that the other has to understand it...
7. 7. Fine-Tuning Your Progress
7.1. planned setbacks
7.1.1. rehearse
7.1.1.1. procrastination
7.1.2. choose to procrastinate
7.1.2.1. watch it consciously
7.1.2.1.1. depression
7.1.2.1.2. anxiety
7.1.2.1.3. non-use of techniques
7.1.2.2. then choose it differently!
7.2. resilience
7.2.1. secret of successful people
7.2.1.1. fail often
7.2.1.2. bounce back
7.2.2. take responsibility
7.2.2.1. correct problems
7.2.2.2. direct energy
7.2.2.2.1. solution
7.2.2.2.2. not on blaming initial cause
7.2.3. no perfect paths
7.2.3.1. finding more problems than expected
7.2.3.1.1. doesn't mean you made
7.2.3.2. "A mistake won't be the end of the world, because I won't let it be."
7.3. hardiness
7.3.1. 3 traits
7.3.1.1. commitment
7.3.1.2. control
7.3.1.2.1. believe can control events
7.3.1.3. challenge
7.3.1.3.1. changes are normal challenges to be "solved"
7.3.2. practicing it
7.3.2.1. fitness
7.3.2.1.1. ex: running
7.3.2.1.2. set goal
7.3.2.1.3. beware inner chat
7.3.2.1.4. conclusion
7.4. concentration
7.4.1. writing pad
7.4.1.1. have it ready
7.4.1.2. write down distractions
7.4.1.2.1. as they pop!
7.4.1.2.2. deal later
7.4.1.2.3. examples
7.5. mental rehearsing and programming
7.5.1. imagine your day
7.5.1.1. rehearse
7.5.1.2. realistically
8. 6. Flow State
8.1. "perfect mood"
8.1.1. no waiting for it
8.1.1.1. procrastination
8.1.2. just do it!
8.1.2.1. allowed by relaxation exercise
8.2. Using more of your brain
8.2.1. critic
8.2.1.1. frustration
8.2.1.2. temporarily
8.2.1.2.1. suppress logical side
8.2.1.3. supervise
8.2.1.4. criticize
8.2.1.5. fix every error
8.2.2. creativity
8.2.2.1. joy
8.2.2.2. unlimited
8.2.2.3. astonishing
8.2.2.4. work
8.2.2.4.1. early pieces disorganized
8.2.2.4.2. essential to the process
8.2.2.5. "The pleasure of creativity is the greatest pleasure in the world" -Sammy Kahn, Academy Award-Winning Songwriter
8.3. Focusing Exercise
8.3.1. 2 minutes
8.3.1.1. no separate time
8.3.1.2. relaxing and "letting go"
8.3.1.2.1. 1 minute
8.3.1.3. positive affirmation
8.3.1.3.1. 1 minute
8.3.1.4. when to use
8.3.1.4.1. during the day
8.3.1.4.2. stressful situation
8.3.1.4.3. commuting
8.3.2. incorporate it
8.3.2.1. before quality work
8.3.2.2. good habit
8.3.2.3. use as a tool
8.3.2.3.1. together with how to talk to yourself
8.3.3. record it
8.3.3.1. until you know it by heart
8.3.4. procedure
8.3.4.1. breathing (how to)
8.3.4.1.1. deeply
8.3.4.1.2. hold
8.3.4.1.3. exhale fully
8.3.4.2. sit straight
8.3.4.2.1. feet on floor
8.3.4.2.2. hands on thighs
8.3.4.3. part I
8.3.4.3.1. 1 minute
8.3.4.3.2. 1. release tension
8.3.4.3.3. 2. let go past
8.3.4.3.4. 3. let go future
8.3.4.3.5. 4. center in the present
8.3.4.4. part II
8.3.4.4.1. 1 minute
8.3.4.4.2. 5. positive suggestion
9. 5. Tools
9.1. reverse calendar
9.1.1. for fear of overwhelm
9.1.2. big task
9.1.2.1. common mistakes
9.1.2.1.1. you see all simultaneously
9.1.2.1.2. try to find "right" place to start
9.1.2.1.3. time to learn and build confidence
9.1.2.1.4. feeling you're "only starting"
9.1.3. small chunks
9.1.4. always focus on here, now
9.1.4.1. spread energy in time
9.1.5. procedure
9.1.5.1. 1. Start with ultimate deadline
9.1.5.2. 2. Work backwards
9.1.5.2.1. intermediate deadlines
9.1.5.2.2. specific actions
9.1.5.2.3. next action
9.1.6. Why it works
9.1.6.1. sense of control
9.1.6.2. no imposed deadline from authority
9.1.6.3. sense of accomplishment
9.1.6.4. rewards
9.2. work of worrying
9.2.1. for fear of failure
9.2.2. stress
9.2.2.1. beneficial
9.2.2.1.1. if not loop
9.2.2.1.2. use the way it was designed for
9.2.2.1.3. readying for positive action
9.2.2.2. procedure
9.2.2.2.1. questions
9.3. persistent starting
9.3.1. for fear of finishing
9.3.2. handle counterproductive statements
9.3.2.1. "I only need a little more time"
9.3.2.1.1. no level is safe from criticism
9.3.2.1.2. perfectionism
9.3.2.1.3. separate self-worth
9.3.2.1.4. work
9.3.2.2. "I need to do more preparation before I start"
9.3.2.2.1. label as procrastination
9.3.2.2.2. no escape from work
9.3.2.3. "at this rate, I'll never finish"
9.3.2.3.1. learning curve
9.3.2.3.2. 3-dimensional thinking
9.3.2.3.3. guilt-free play
9.3.2.4. "I should have started earlier"
9.3.2.4.1. half-empty cup syndrome
9.3.2.5. "there's only more work after this"
9.3.2.5.1. there will be a choice later
9.3.2.6. "it's not working"
9.3.2.6.1. creativity
9.4. Unschedule
9.4.1. principles
9.4.1.1. focus on get started
9.4.1.2. 30 min of quality work
9.4.1.3. based on
9.4.1.3.1. guilt-free play
9.4.1.3.2. quality work
9.4.1.4. even producers need a system!
9.4.1.4.1. B. F. Skinner
9.4.1.5. reverse psychology
9.4.1.5.1. not work harder!
9.4.1.5.2. more time in leisure
9.4.1.5.3. more quality in work
9.4.1.5.4. examples...
9.4.1.5.5. unconscious desire
9.4.2. procedure
9.4.2.1. schedule non-work
9.4.2.1.1. previously committed time
9.4.2.1.2. free time
9.4.2.1.3. socializing
9.4.2.1.4. health activities
9.4.2.1.5. routine structured events
9.4.2.1.6. sharpen perception of actual time available
9.4.2.1.7. be a better time manager
9.4.2.2. put work in Unschedule
9.4.2.2.1. after
9.4.2.2.2. take credit
9.4.2.2.3. tip
9.4.2.3. reward yourself
9.4.2.3.1. break
9.4.2.3.2. change to more pleasant task
9.4.2.3.3. positive association
9.4.2.4. keep track
9.4.2.4.1. quality work hours
9.4.2.4.2. emphasize accomplishment
9.4.2.4.3. watch for patterns
9.4.2.5. day off
9.4.2.5.1. full day
9.4.2.5.2. recreation
9.4.2.5.3. small chores
9.4.2.5.4. goals
9.4.2.6. before planned leisure
9.4.2.6.1. principles
9.4.2.6.2. work 30 minutes
9.4.2.6.3. leisure activity
9.4.2.7. focus on starting
9.4.2.8. think small
9.4.2.8.1. do not aim for
9.4.2.8.2. aim for
9.4.2.9. keep starting
9.4.2.9.1. forget about finishing
9.4.2.9.2. starting is the only thing
9.4.2.10. never end down
9.4.2.10.1. breaks following work
9.4.2.10.2. avoid creating poor work habits