How to Fight Your Procrastination Anxiety (and Win!)
Description
links to videos on endslate:
Why We Procrastinate and How to Fix it: https://www.youtube.com/watch?v=uBwGvboe4hM
How to Get Stuff Done When You Have ADHD: https://www.youtube.com/watch?v=YLkOZhROvA4
article on how to stop procrastinating with ADHD: http://bit.ly/28Mfxlo
how the cycle starts: http://bit.ly/28MYY7w
amazing awesome funny comic about it: http://bit.ly/28LCeVE
"The Show Must Be Go"
Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0 License
http://creativecommons.org/licenses/by/3.0/
My Notes
Introduction
- 00:17 ADHD and Chronic procrastination: People with ADHD tend to be chronic procrastinators.
- 00:20 Difficulty Getting Started: It's hard to get things done when you mean to do them, when you mean to do them.
- Starting a task is called task initiation
- 00:30 executive function: This is due to trouble with the brain's executive function system (goal setting and accomplishment).
- 00:41 overwhelm and anxiety: Challenge knowing how/when to start, stay focused and finish leading to overwhelm and anxiety before starting.
- 00:53 Procrastination Cycle: Anxiety leads to procrastination to avoid discomfort.
- 01:03 Vicious Cycle: Procrastination generates more anxiety, fueling further procrastination.
Breaking the Cycle
- 01:19 Identify the Source: Recognize that the anxiety stems from having to do the task, not necessarily the task itself.
- 01:29 Anxiety Triggers: Anxiety is caused by not knowing how to start, how it will turn out, or how it's ever going to get done.
- 01:37 Avoidance Amplifies Anxiety: Avoiding the task increases the anxiety.
- 01:45 Completion Reduces Anxiety: Getting the task done eliminates the anxiety.
- Remind yourself that you will feel less anxiety after completing the task
Steps to Beat procrastination
01:54 One: Decide What to Do:
- Identify the task. (A critical step)
01:59 Two: Break it Down:
- Break the task into small, manageable steps.
02:08 Three: Take the Next Step:
- Get specific and create cues:
- 02:11 Examples: "If I wake up at six, I'll take a shower at seven." or "When Game of Thrones is over, I will outline my essay for 10 minutes."
02:21 Four: Identify the Source of Anxiety: Ask yourself what's causing your anxiety:
02:28 Five: Correct the Issue: Address the underlying cause of your anxiety.
02:59 Six: Get to Work: Start even with anxiety, getting started helps reduce anxiety.
- 03:07 Start Small: Work for just five minutes, give yourself full permission to stop after.
- 03:14 Start Badly: Type random letters or the worst first sentence you can think of.
- 03:26 Find the Right Time: Work on procrastination-y tasks when you work best.
- 03:34 Find the Right Place: Experiment with different environments to find what works best for you.
- 03:52 Reward Yourself: Associate something positive with the task to change your reaction.
Last Minute Adrenaline Junkies
Conclusion
- 04:39 Additional Resources: Links to more information in the description.
Transcript
How to Fight Your Procrastination Anxiety (and Win!)
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On this page
Description
My Notes
Introduction
Breaking the Cycle
Steps to Beat procrastination
01:54 One: Decide What to Do:
01:59 Two: Break it Down:
02:08 Three: Take the Next Step:
02:21 Four: Identify the Source of Anxiety: Ask yourself what's causing your anxiety:
02:28 Five: Correct the Issue: Address the underlying cause of your anxiety.
02:59 Six: Get to Work: Start even with anxiety, getting started helps reduce anxiety.
Last Minute Adrenaline Junkies
Conclusion
Transcript