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How to stop procrastinating by using the Fogg Behavior Model

deprocrastination.co

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Re: How to stop procrastinating by using the Fogg Behavior Model

#161

Post by projektfu »

hanniabu wrote: post #60
anon9001 wrote: post #49

Earlier quoted context omitted.

No problem, serious answer: This is the DSMV criteria: https://www.cdc.gov/ncbddd/adhd/diagnosis.html Doctors are typically screening with a quiz that looks something like this: https://psychcentral.com/quizzes/adhd-quiz/ It's perfectly reasonable to say "I think I may have ADHD based on what I've read online, my symptoms match and people who know me have suggested I try adderall". Some doctors are fine with letting…

> IR pills can be broken in half, XR cannot You can always take the XR pill apart and split it into blank capsules. Or you can just dump a little out and take it without the capsule.

The XR part is usually the particles inside the capsule. To make them faster acting you also have to pulverize those.

Re: How to stop procrastinating by using the Fogg Behavior Model

#162

Post by ksd482 »

pmoriarty wrote: post #43

Some time back, I read all I could on procrastination, and watched dozens of videos on it, and by far the best thing I found on it was this video by Tim Pychyl: [1] It focuses particularly on procrastination in graduate school, but is widely applicable elsewhere. One of the key insights that Pychyl, a psychologist who studies procrastination, had is that procrastination is not (as is commonly believed) a time managem…

Thanks for sharing. I just finished watching this. It was very helpful!

Re: How to stop procrastinating by using the Fogg Behavior Model

#163

Post by projektfu »

sosuke wrote: post #99
jaybeeayyy wrote: post #96

Earlier quoted context omitted.

Well, you've convinced me to go back to the doctor. I was on the cusp of taking one of the ADHD tests but my insurance couldn't tell me how much it would be and the doctor's office said they couldn't either. I was told it would be between $200 and $900 and couldn't afford the $900 risk. I ended up being billed $200 just for the initial visit of course. But the longer I wait the more damage it's doing to my life. Out…

Yes, do it now, make appointment today. Stop everything else and do it. If you have a doctor that hems and haws about it find another doctor. I got my diagnosis and prescription without any formal test. I have stopped seeing my psychiatrist but once a year since my general practice doctor decided they could fill my prescriptions. The medicine, even the expensive stuff, has payment help programs. Like print out a PDF…

$900 is a small price to pay for a lifetime of better earnings, assuming that’s the problem.

Re: How to stop procrastinating by using the Fogg Behavior Model

#164

Post by cborenstein »

For me, the main cause of procrastination was lack of clarity on what needs to be done.

I've found that following a rigorous brain-dump process makes a big difference.

For my brain-dumps, I start by jotting down a list of everything I can think of that's related to my task. I let ideas flow freely.

Then I scan through what I've written and check if there's anything that's not specific and actionable. If so, I zoom in and do another brain-dump on that task. I repeat until I have only very specific items

https://www.indiehackers.com/post/the-root-cause-of-procrast...

Re: How to stop procrastinating by using the Fogg Behavior Model

#165

Post by nprz »

pmoriarty wrote: post #43

Some time back, I read all I could on procrastination, and watched dozens of videos on it, and by far the best thing I found on it was this video by Tim Pychyl: [1] It focuses particularly on procrastination in graduate school, but is widely applicable elsewhere. One of the key insights that Pychyl, a psychologist who studies procrastination, had is that procrastination is not (as is commonly believed) a time managem…

Thanks for sharing, I'll watch it tomorrow.

Re: How to stop procrastinating by using the Fogg Behavior Model

#167

Post by Tyr42 »

DelightOne wrote: post #118
reidjs wrote: post #116

Earlier quoted context omitted.

Thanks for posting this video, I found it really helpful. For people who don't have the time to watch this is a strategy I learned from it that I might try out with my TODOS: "In situation X I will do behavior Y to achieve subgoal Z" His example was "When this workshop ends today, I'm going straight to the library to read 4 pages of that paper that I'm struggling to read to achieve the subgoal of finishing this parag…

If you don't have the steps to achieve X and you can't come up with the steps on the fly (or the steps you know do not work) then you will not be able to do X when you want to.

I know I procrastinate when I don't know how to start.

But learning how to break things down into chunks and make a checklist makes it a lot easier to avoid that. A well defined task is actually fun to do, and I'm much less likely to avoid it.

Re: How to stop procrastinating by using the Fogg Behavior Model

#168

Post by yfiapo »

Bedon292 wrote: post #109
georgespencer wrote: post #25

It’s clearly not the case for everyone, but I struggled for an extended period of time with a few things in my personal and professional life: 1. Remarkable focus in topics which interest me and remarkable lack of focus in topics which do not. 2. Leaving “must do” tasks in areas of little interest until the very last moment, resulting in a predictable lack of excellence in execution. 3. Periodic deep dives into topic…

Obviously you feel the medication is useful, but do you think just knowing vs the medication has any positive benefit? I have read dozens of articles online, and replies like yours and can always relate extremely well to all of the symptoms. Taken the online quizzes and all that. I am pretty much certain I have ADHD. And I have known for years. But, I have educated myself on it, understand how I work (or don't work)…

I was diagnosed with ADHD almost twenty years ago as a young adult. In my experience learning about how your mind works and spending time to come up with the best system and techniques to keep yourself on task is absolutely critical and should be worked on by any adult with ADHD. I would say that long-term it is more important than medication.

With that said, medication is also quite helpful. In my experience it provided a quick and independent support to my feeling better and productive. I found them critical when the controls I had built for myself proved insufficient or had collapsed. For example, when I moved from an office job to remote work I found the change and the lack of societal pressure to be focused on work left me in disarray. Medication helped me stand myself back up and find the routines and structures that worked in the new environment. As I built these support structures up I found the need for medication was reduced and stopped taking medication for many years. Years later, after a cross-country move which came with the loss of local friends and community I found it necessary to restart. I prefer to not take medication unnecessarily so one day I may be at the point where I stop taking them again, but I'm not there yet.

My advice would be to try medication if your gut says you need it but if you already feel fairly happy and productive then it may not be necessary.

Re: How to stop procrastinating by using the Fogg Behavior Model

#169

Post by hnick »

vitabenes wrote: post #54
pmoriarty wrote: post #43

Some time back, I read all I could on procrastination, and watched dozens of videos on it, and by far the best thing I found on it was this video by Tim Pychyl: [1] It focuses particularly on procrastination in graduate school, but is widely applicable elsewhere. One of the key insights that Pychyl, a psychologist who studies procrastination, had is that procrastination is not (as is commonly believed) a time managem…

Yes, Pychil's work is incorporated in our materials. This is the recipe for procrastination (according to us): 1. Think about a task - "I have to do _____." 2. Have an automatic negative reaction 2a. Negative thoughts - "I hate doing this,"... 2b Negative feelings - Feeling stressed, afraid,... 3. Procrastinate - Do something else to feel better. Procrastination is all about escaping negative emotions. Something make…

Sometimes when I am very emotionally upset or have a very negative task I want to avoid like studying, I will get the sudden urge to clean or work on a similar low-brainpower project (which is not something that comes naturally to me in normal times).

If I were merely trying to feel better I'd just go for video games or something like I normally do, but there must be something else going on that directs me to focus on simple and useful ways to feel better in the most extreme cases. It'd be nice to capture that in a bottle.

Re: How to stop procrastinating by using the Fogg Behavior Model

#170

Post by edoceo »

hnick wrote: post #169
vitabenes wrote: post #54

Earlier quoted context omitted.

Yes, Pychil's work is incorporated in our materials. This is the recipe for procrastination (according to us): 1. Think about a task - "I have to do _____." 2. Have an automatic negative reaction 2a. Negative thoughts - "I hate doing this,"... 2b Negative feelings - Feeling stressed, afraid,... 3. Procrastinate - Do something else to feel better. Procrastination is all about escaping negative emotions. Something make…

Sometimes when I am very emotionally upset or have a very negative task I want to avoid like studying, I will get the sudden urge to clean or work on a similar low-brainpower project (which is not something that comes naturally to me in normal times). If I were merely trying to feel better I'd just go for video games or something like I normally do, but there must be something else going on that directs me to focus o…

I have this. I think it's because we're procrastinating on a "productive" thing. So to escape to empty feel good is too far for the brain, cue something mindless, easy but still somehow productive.
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