9 Mind Hacks for Avoiding Procrastination

By YUMI SAKUGAWA

Are you dreading a big, tedious task on your to-do list? Commit to only doing 10 minutes of it or only the very first minimal step. By lowering the hurdle for getting the task started, it is very likely that once you start doing it, you won't feel so bad about getting the rest of the task completed.

Another mind hack to avoid procrastination is to project how you will feel in the future when you complete the task, and compare it to how bad you will feel if you don't complete it. You can also scare yourself into getting the task done by projecting what you would be losing in your life (income, your job, your self-respect, etc.) by not getting it done.

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12:30:00 - By Vincent 0

An excellent visual way to procrastination. What do you think?

12:30:00 - By Vincent 0

10 Ways to Reduce Rigidness, Decrease Anxiety, Increase Flexibility, and Have More Fun

Andrea UmbaBy cBy
By Andrea Umbach

Structure, organization, and consistency are highly encouraged in the workplace, at school, or in parenting. But how much is too much? At what point do we become too rigid and inflexible?

As a clinical psychologist, I’m not surprised that I frequently see rigidness in individuals who are depressed and anxious. A good source of ways to learn about managing symptoms of anxiety and depression is the Anxiety and Depression Association of America (ADAA) website.

People who are controlling and inflexible often find themselves frustrated because the rest of the world doesn’t live by their rules and expectations. Just because you want to eat green foods only or arrive to the airport three hours early doesn’t mean that anyone else wants to, so you are setting yourself up for disappointment.

Flexibility means seeing things from different perspectives, tolerating ambiguity, taking risks, and learning from mistakes. It helps us adapt to a constantly changing environment and shows that we can handle diversity and accept other people’s preferences. Flexibility leads to openness, more opportunities, and less depression and anxiety.

Adults and children must find a balance between structure and spontaneity. Structure allows for a framework, choices, and some flexibility, but rigidity means you follow the rules — or else. How do you find balance? The best thing is to maintain structure and organization, but allow time for fun and taking advantage of opportunities that come your way.

Some people can do this on their own. But others need the help of a therapist. With appropriate treatment from a mental health professional, you can overcome anxiety and depression, which leads to a healthier quality of life.

Try these 10 ways to increase your flexibility:

1. Observe your rigid behaviors. Spend a few days actively taking note of your routines and rules. Ask your partner, children, or friends to tell you when your rigidness appears. This exercise isn’t meant to make you feel bad; it should help you learn to make your life more flexible.

2. Try new things. Try a new food, sport, type of movie, deodorant, anything! Get your brain used to doing things differently. If you havesocial anxiety and are worried about being judged by others, be honest about the worst thing that could happen: You might feel uncomfortable. But taking a risk will help you tackle the unexpected and open up to new experiences.

3. Embrace opportunities. Don’t say “no” purely out of habit. Instead of thinking of 20 reasons not to do something new, think of five reasons you should do it. Keep the bigger picture in mind. For example, I might not feel like going out with friends, but I want to continue to build friendships.

4. Be in the moment. Don’t think about all the other things you need to do. Slow down and focus on what you are experiencing internally and externally at that moment. Remind yourself of what you value most. I’m guessing that having good family relationships ranks higher than a clean kitchen.

5. Mix it up. Do you always do things exactly the same for a reason or just out of habit? Practice doing things differently. Drive a new route to work, substitute spinning for yoga, or build a fort with the kids and let them sleep in it. Show yourself that you can do things differently, and nothing disastrous will happen.

6. Go with the flow. This one might be a bigger challenge: Allow others to take charge. Have a day where your partner or friend plans everything without your opinion. This is a great way to see how it feels to be on the other side of rigid.

7. Compromise. Identify the situations where you are always in charge. Are there others in your life who deserve some input ? They may have stopped giving their opinions because you don’t acknowledge them, so this will be an adjustment for both parties. Actively listen to others and see if you can meet them half way.

8. Let it go. Practice letting the small stuff go. If your partner doesn’t fold the towels the way you like or the kids don’t make their beds well, just let it be. Keeping quiet will be very difficult at first, but consider how much freedom you’ll gain not having to monitor or complete every single task on your own.

9. Catch yourself. Monitor your vocabulary for “can’t,” “shouldn’t,” or “not right.” These are red flags that you are moving into rigid territory. Try “let’s see,” “let’s find out,” “I’m not sure,” or “what do you think?”

10. Practice. Just as you have to practice stretching your muscles to become more physically flexible, you must do the same thing to become mentally flexible. Set small goals at first, such as making one small change each day. The more you can challenge yourself to allow for new experiences, the easier it will be to integrate them into your everyday life.

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13:00:00 - By Vincent 0

How Procrastination Hurts Your Confidence

by Emily Roberts MA, LPC

Could your Candy Crush addiction hurt your confidence? They may not seem related but putting off a dreaded task or pushing away emotions can make procrastination a problem. Perhaps you avoid that project until the last minute, or feel lazy instead of motivated at the thought of another monotonous task and reach for the remote. Avoiding the work breeds more self-loathing thoughts and makes room for negative self-talk to arise, which makes your confidence plummet. 

Dopamine is a very powerful neurotransmitter, it makes you motivated and crave pleasure, which is a key part of procrastination. If a task has a higher, historical likelihood (or perceived future likelihood) of producing dopamine, our brain becomes addicted to reproducing these activities, and avoiding the others. Turning on a show that makes you laugh, instead of talking to a frustrating spouse, can create a habit of avoiding the conversation, and harboring those emotions until they are too big to keep in.

You don’t always need a prescription for change. In fact, most doctors would tell you to try to change your behaviors before popping a pill to help with procrastination. Your brain chemistry can change when you engage in new habits, new thinking styles, which means you will feel happier, proud, and more motivated.

4 Ways to Stop Procrastinating and Feel Proud

1. Focus on what is working. We often focus on what sucks, what we need to improve on, or what isn’t working. Change it up. If you notice that you are complaining (in your mind or out loud) start to notice what is going well. This can be challenging but try it. Say you’re feeling down because your job isn’t making you happy. Focus on what is going well: the sweet co-workers or your short commute. When you practice reminding yourself about the good things it enhances your capacity to feel good too.
   
2. Create a reward system. Setting small goals, breaking up tasks and rewarding effort can help rewire the brain.  A 5-10 minute Facebook feed session after an hour of doing that dreaded task, can stimulate the reward center in your brain. Reward yourself with a positive complement or a bite of a sweet treat, even with a task that you are supposed to do, but just don’t feel like doing. This triggers your brain to begin to like the new task, and conditions your thoughts patterns to become more positive.
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4. Get more positive feedback. Allow yourself to experience frequent positive feedback as you work towards goals. If someone gives you a compliment, sit with that feeling for a minute before moving on to the negative voice in your mind. If you meet a goal or get a good review, sit with the feeling of pride for a little while; go back to it if the dark cloud of doom and gloom surfaces. Just go back to the feeling. People who provide positive reinforcement can help you to push through the blocks that keep you stuck in your behaviors. A trainer, nutritionist, Alcoholic’s Anonymous sponsor, therapist or anyone can help push you along the way.
   
5. Embrace a new goal and take small steps towards it every day. That may be saving money or stopping the cigarettes. Putting a dollar away every day and watching the jar grow, creates incentive. Each step, even the smallest one, such as putting out the cigarette halfway through, is awesome and your brain remembers. Remind yourself of how well you are doing even if your not all the way there.

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13:00:00 - By Vincent 0

The 9 Reasons People Procrastinate With Social Media

by Juliet McEwen Johnson

We all know by now, that when you make a habit of connecting with potential customers little and often, on topics that they care about, you increase the likelihood of them doing business with you. That could be 5 minutes each network per day. 5 minutes on each of the 5 major networks is less than half an hour; why do most of us drag our feet on such a simple way to increase our online visibility and build our business? Procrastination.

Here are 9 reasons why we all procrastinate about social media, and how we all need to get over ourselves and just do it.

1. Anxiety
   
   We worry that we'll say the wrong thing. We worry that there won't be anyone to talk to. We worry that we won't look smart. But we don't have to be smart; we just have to be helpful, kind, polite and supportive.
2. Fear of Addiction
   
   This is a legit fear; Pinterest in particular can take you down a series of rabbit holes as you explore more and more beautiful images and ideas. The answer is a stopwatch or kitchen timer. I like a real timer; the online versions work just as well. It is a discipline, like exercise and dieting. And in this case we are only asking ourselves for 5 minutes per network. I do mine across the day as I transition from project to project.
   
3. Dislike of Social Networking
   
   There are many people still using "push" marketing in the social landscape and it is annoying. That does not have to be you. Your job is to engage and connect. Contribute to those who are interested in talking with you. Have you found all of your top customers on Twitter, for example? To keep up with them in 140 characters at a time can be done by any introvert!
4. The Belief That It Is a Waste of Time
   
   In the offline world, how often do you have to connect with someone before they will buy? They say it takes 7 touches. Online is no different, except that your butt hasn't left your desk chair and it's taken a lot less time!
   
5. Disorganization
   
   You are simply trying to connect with people - so a comment, a like, a plus one, or a re-tweet all will get your name in front of the owner of the content you are appreciating. It can be simple.
6. Distraction
   
   The social networks are designed to delight you; you must expect distraction and use it to your advantage. Whenever pulled off task, simply comment on the new discovery and see if this is someone you would like to connect with.
   
7. Reactivity
   
   There is nothing wrong with reacting to discussions already taking place. Social media is about listening and engaging before you can put your own content out there with a sales message. The daily business of social media IS reacting, being where the conversation is already taking place.Reactivity is a plus, and should not be cast as a reason to procrastinate.
8. Lack Of Pro-activity and Planning
   
   For all those of us who need a plan, here it is - take 5 minutes and connect with as many people as you can in that time frame on their topics. When you have done that for 3 days straight, you have earned the right to plant a sales link. The end. It is that easy.
   
9. Laziness
   
   Let's face it: we all want a magic pill. I would like a robot that cooks gourmet, healthy food and cleans the house, most especially the toilets, but that era has not arrived yet. It will. Until then, we all have to do those kinds of tasks ourselves. After I have cleaned my own house a few times, I certainly appreciate it a lot more when someone else does it!

So, too, with social media, when you take the time to put in the work, even only a little bit, you do see results and you will be more appreciative as a result. You will have earned the results, which is a wonderful feeling! Every time you achieve a goal, the joy is well worth the effort in retrospect. You'll see

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16:00:00 - By Vincent 0