Procrastinating and emotions

Doing creative and deep work requires you to let go. Procrastination allows one to get rid of the thoughts that are still occupying your mind. It helps you to loosen up.

When you have been able to delay your work, your thoughts are empty and you are better able to work with challenging ideas. The work that follows is highly productive.

Facing a task, experiencing the uncomfortable emotions associated with it and doing the task despite those  emotions.

It rationalizes the shit out of anything that’s just a little bit uncomfortable and create excuses as to why we shouldn’t do something now. Those excuses are irrational, but sound superficially reasonable. 

Progress on our goals feeds our well-being. So the most important thing to do is bootstrap a little progress: get a little progress, and that’s going to fuel your well-being and your motivation.

This is a self-regulatory strategy in the form of an "if-then plan": "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made these pre-commitments.

We have two ways of dealing with our procrastination:

1. Make whatever we’re procrastinating on feel less uncomfortable, and
2. Convince our present selves into caring about our future selves.

Often starting a task is the biggest hurdle. Research shows that progress—no matter how small—can be a huge motivator to help us keep going.

Set the timer for just 5 or 10 minutes. While the timer’s running, you don’t have to work, but you can’t do anything else. You have to sit with your work, even if you don’t get started.

When you notice yourself procrastinating, use your procrastination as a trigger to examine a task’s characteristics and think about what you should change.

By breaking down exactly which attributes an aversive task has (boring, frustrating, difficult, meaningless, ambiguous, unstructured), you can take those qualities and turn them around to make the task more appealing to you.

... people have when they procrastinate:

• Distracting yourself, and thinking about other things
• Forgetting what you have to do, either actively or passively
• Downplaying the importance of what you have to do
• Focusing on your other values and qualities that will solidify your sense of self
• Denying responsibility to distance yourself from what you have to do
• Seeking out new information that supports your procrastination.

There may be more of it in the U.S. than in other countries because we are so nice; we don't call people on their excuses ("my grandmother died last week") even when we don't believe them.

Procrastinators are not different in their ability to estimate time, although they are more optimistic than others.

Telling someone who procrastinates to buy a weekly planner is like telling someone with chronic depression to just cheer up.

Figure out why you avoid taking action. Find out all the reasons that prevent you from moving forward. 

For example:

• You find the task challenging.
• You don’t know how to do the project.
• The activity is boring.

• You don’t have a clear block of time to work on the task.

• You need a quiet workspace.

• You expect your work to be perfect—and fear it won’t be.

• You don’t have a deadline.

Once you understand the reasons for procrastination, address those specific issues. 

Keep on dealing with the issues one by one. This will build momentum and move you toward completing your projects.

... is how the brain changes (for better or worse) in response to repeated experience: the things we do often we become stronger at, and what we don't use fades away.

• Accept that you are going to procrastinate sometimes
• Disconnect from your smartphone. Otherwise, it will demand your attention subconsciously 
• Be mindful with your emotions when you catch yourself procrastinating
• Focus on one thing at a time, to avoid feeling overwhelmed
• Take breaks
• Celebrate your accomplishments.

Break the project you don't want to start into smaller pieces.

Breaking it down into small tasks and adding those to your to-do list isn't exactly fun, but it is less overwhelming than working. And it's also useful: When you finally do get around to starting, you've got a strategy.

Clean something every time you don't want to get started on a work project. Don't listen to a podcast or turn on the radio. Just clean. Make it as boring as possible, so that your mind wanders.

This does two things: it delays actually working on your project and it gives you time to think, possibly generating ideas that will come in handy whenever you get back to the project you're trying to put off. 

The more enjoyable a task, the less we procrastinate on it. 

Boring tasks are more likely to lead to procrastination than difficult ones, that's why we keep postponing all the busywork (work that keeps us busy but has little value in itself.)

Difficulty maintaining focus in the face of immediate and more appealing distractions.

If we work in an environment where we're bombarded with distractions and we are not capable of resisting them, we're more likely to procrastinate.