The Now Habit Book Summary via

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The Now Habit Book Summary via by Mind Map: The Now Habit Book Summary via

1. About

1.1. book

1.1.1. Neil Fiore

1.1.2. 1989

1.1.3. 224 pages

1.1.4. on

1.2. mind map

1.2.1. Luciano Passuello


1.2.3. 2007

1.2.4. Creative Commons Attribution Non-Commercial 3.0

1.2.5. images Crystal Clear Everaldo Coelho

1.2.6. map contains full contents of book divided by chapters

2. 1. Why We Procrastinate

2.1. fear

2.1.1. failure excuse for less-than-perfect, disappointing performance having little time it's not the "real you" being judged best effort

2.1.2. imperfection perfectionism

2.1.3. impossible expectations fear of success more work! delayed fear of failure keep you from doing your best

2.1.4. conflict unwillingness to choose popular pressure jealousy

2.1.5. 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!

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 seek relief avoidance 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 it will be made for you no responsibility for it

2.3.6. pressure from authorities indirect way of resisting resentment no-win situation victim

3. 2. How We Procrastinate

3.1. what to do

3.1.1. time log identify patterns energy levels events work A, B, C quality

3.1.2. build sense of worth *the* most important attitude no book can teach behavior is everything fake it 'till you make it talk to yourself in positive ways feedback loop

3.2. "walk a board" metaphor

3.2.1. Situation A scenario 30cm wide 10m long in the ground feelings OK!

3.2.2. Situation B scenario same as A 30m high feelings still simple but not only a test

3.2.3. Situation C scenario same as B building on fire feelings "now it's for real" fear of imperfection solve the problem energy on solution procrastinator pattern

3.2.4. Situation D scenario same as B no fire support net feelings OK! can recover many times 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 '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 'I choose to start on one small imperfect step knowing I have plenty of time for play."

4.3. expressions

4.3.1. #1 "I have to..." "I choose to..."

4.3.2. #2 "I must finish" "When can I start?"

4.3.3. #3 "This is so big" "I can take one small step"

4.3.4. #4 "I must be perfect" "I can be human"

4.3.5. #5 "I don't have time to play" "I must take time to play"

4.4. "have to"

4.4.1. 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 brain energy task messages inner dialogs conflicting!

4.4.2. what to do show choice determination

4.5. "should"

4.5.1. why it's bad depression messages ideal x bad reality finished x bad start admired x bad you bliss x bad now

4.5.2. what to do "When can I start?" "What can I do now?" small step corrective action

4.6. the power of choice

4.6.1. parachute story convert fear purpose

4.6.2. say NO without excuses no need to prove self-worth

4.6.3. you HAVE choice visualize not doing assert it "I have to go to the dentist" "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 yourself

5.2.3. life all spinach no dessert

5.3. symptoms

5.3.1. seem as always working

5.3.2. undeserving a rest

5.3.3. life "on hold" sacrificing themselves

5.3.4. view others as lazy

5.3.5. guilty don't enjoy play fully

5.4. benefits

5.4.1. recharge batteries creativity motivation energy

5.4.2. less fear of overwhelm tasks interrupted friends exercise free time no feeling of task = no play deprivation life isolation pain

5.4.3. breaks and support along the way

5.4.4. seeming paradox more play more producing

5.5. methods of motivation

5.5.1. "push" threat action through fear not directed to goal used to exercise authority generates resistance enforces procrastination! negative rewards for not doing

5.5.2. "pull" attraction to goals rewards more frequent scheduled more motivation shorter work periods less pain 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 no need for pressure the procrastinator himself is his best dictator no need for one more most people are recognize problems feeling like victim being overwhelmed fear of failure

6.2. home

6.2.1. don't take it personally

6.2.2. 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"

6.2.3. treat them as responsible adults not kids "I'm leaving at 8." they can exercise choice if going not make them feel like victims

6.2.4. tell that it's your problem explain that you're too structured and that the other has to understand it...

7. 7. Fine-Tuning Your Progress

7.1. planned setbacks

7.1.1. rehearse procrastination

7.1.2. choose to procrastinate watch it consciously depression anxiety non-use of techniques then choose it differently!

7.2. resilience

7.2.1. secret of successful people fail often bounce back

7.2.2. take responsibility correct problems direct energy solution not on blaming initial cause

7.2.3. no perfect paths finding more problems than expected doesn't mean you made "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 commitment control believe can control events challenge changes are normal challenges to be "solved"

7.3.2. practicing it fitness ex: running set goal beware inner chat conclusion

7.4. concentration

7.4.1. writing pad have it ready write down distractions as they pop! deal later examples

7.5. mental rehearsing and programming

7.5.1. imagine your day rehearse realistically

8. 6. Flow State

8.1. "perfect mood"

8.1.1. no waiting for it procrastination

8.1.2. just do it! allowed by relaxation exercise

8.2. Using more of your brain

8.2.1. critic frustration temporarily suppress logical side supervise criticize fix every error

8.2.2. 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

8.3. Focusing Exercise

8.3.1. 2 minutes no separate time relaxing and "letting go" 1 minute positive affirmation 1 minute when to use during the day stressful situation commuting

8.3.2. incorporate it before quality work good habit use as a tool together with how to talk to yourself

8.3.3. record it until you know it by heart

8.3.4. procedure breathing (how to) deeply hold exhale fully sit straight feet on floor hands on thighs part I 1 minute 1. release tension 2. let go past 3. let go future 4. center in the present part II 1 minute 5. positive suggestion

9. 5. Tools

9.1. reverse calendar

9.1.1. for fear of overwhelm

9.1.2. big task common mistakes you see all simultaneously try to find "right" place to start time to learn and build confidence feeling you're "only starting"

9.1.3. small chunks

9.1.4. always focus on here, now spread energy in time

9.1.5. procedure 1. Start with ultimate deadline 2. Work backwards intermediate deadlines specific actions next action

9.1.6. Why it works sense of control no imposed deadline from authority sense of accomplishment rewards

9.2. work of worrying

9.2.1. for fear of failure

9.2.2. stress beneficial if not loop use the way it was designed for readying for positive action procedure questions

9.3. persistent starting

9.3.1. for fear of finishing

9.3.2. handle counterproductive statements "I only need a little more time" no level is safe from criticism perfectionism separate self-worth work "I need to do more preparation before I start" label as procrastination no escape from work "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 "it's not working" creativity

9.4. Unschedule

9.4.1. 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 reverse psychology not work harder! more time in leisure more quality in work examples... unconscious desire

9.4.2. procedure schedule non-work previously committed time free time socializing health activities routine structured events sharpen perception of actual time available be a better time manager put work in Unschedule after take credit tip reward yourself break change to more pleasant task positive association keep track quality work hours emphasize accomplishment watch for patterns day off full day recreation small chores goals before planned leisure principles work 30 minutes leisure activity focus on starting think small do not aim for aim for keep starting forget about finishing starting is the only thing never end down breaks following work avoid creating poor work habits