📓 procrastination

https://www.youtube.com/watch?app=desktop&v=mhFQA998WiA&list=WL&index=34&t=1s

• "procrastination is about feeling good now"
  • "giving in to feel good"
• "managing our emotions, by managing our emotions"
• gap between intention and action
  • voluntary, irrational delay despite the expectation of potential negative outcome
  • inability to exert self control
• delay is not procrastination
  • being busy, and having to reschedule, is not procrastination
• "deeply existential issue about not getting on with life itself"
• are you taking control of your life, or just coasting
• procrastination is not a time management issue, its an emotion management issue
• it's a habit of avoidance
• factors
  • personality
    • conscientiousness
    • impulsivity
    • perfectionism
    • emotional intelligence
      • perceiving emotions
      • using emotions
      • managing emotions
      • understanding emotions
    • can't change, but can develop coping habits
  • nature of goals and tasks
    • boredom, frustration, resentment
    • planning stage:
      • lack of meaning
        • pleasure, identity
    • action stage:
      • lack of structure
        • uncertainty, autonomy
  • self-control and willpower
    • limited supply of self control
      • rebuild by value affirmation

• thinking about things concretely - allocating it to today; thinking about thinks abstractly - allocating it to tomorrow
• making progress feels good, positive feed back loop
• people don't work better under pressure, but, many can only work under pressure
• strategy: "implementation intentions"
  • when planning:
    • when situation / external cue / environmental trigger, I will do behaviour / specific action, to achieve subgoal