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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

#171

Post by anon9001 »

projektfu wrote: post #160
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…

I know it’s splitting a hair but I didn’t find Effexor addictive. The withdrawal symptoms are terrible. But they motivate you to kill yourself, not take another pill. I never wanted to take two pills or increase my frequency. I would often forget to take one. So I don’t consider it addictive. For reference, I’ve been addicted to cigarettes and alcohol before.

That's a worthwhile nit to pick, but I stand by it :)

IMO what you describe is common and the worst type of addictive. You get all of the withdrawal and none of the desirable effects.

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

#172

Post by TheSpiceIsLife »

epicureanideal wrote: post #73
joekim wrote: post #65

Earlier quoted context omitted.

Well it is a lot more complicated. There is no "mental energy reserve", but we do get energized by norepinephrine in the brain and once it becomes saturated it it loses its effect. A simple technique to reset it is to activate the "sigh reflex". You just breathe in twice at a normal pace and then slowly exhale through the mouth. Another more powerful reset is to do yoga nidra for 10-20 minutes. Yoga nidra, once you f…

I'll definitely try this, but do you happen to have any links about this? And yes, I realize "mental energy reserve" isn't a scientific term, it's just a term I'm using for lack of something better to label something I experience. Re: the football team though, no matter how energized they are, that team will not be able to lift more than their 1RM (1 rep max), they won't be able to lift their 10RM (10 rep max) more t…

Check out Paul Scheele of Learning Strategies Corporation

https://www.learningstrategies.com/Home.asp

No affiliation, just a happy customer.

He's got this one guided meditation called 15 minute memory super charger, or some such, I think it's this one:

https://www.learningstrategies.com/Paraliminal/Memory.asp

It gets me nearly every time. I'd say 7 out of 10 times I listen to it I enter an altered state of relaxed alertness, somewhere between awake and and sleep, where I'm aware of my body and mind, but not fully present. Observers say I looked like I was asleep because I start twitching like I'm about fall asleep, but you're aware of what's happening.

Do it a few days in a row and the change in mental / emotional resilience is nothing short of phenomenal.

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

#173

Post by kkylin »

I think this is in general quite insightful, but I want to pick one nit (in reaction to "A professor doesn't tell you when to..."): having advised a number of PhD students (in applied math), I think one of the most important parts of the job of an advisor is to coach. That is, help students make decisions, set timelines, figure out when to do what. Most students who get this far are capable of solving well-posed, textbook-sized technical problems. What they have trouble with is how to break a big problem into smaller ones, which of the smaller problems to solve, in what order, how to prioritize, where to compromise, etc. Good advisors help beginning students do this. (Not that I'm good at this -- I've certainly learned this the hard way over the years; just hoping the students didn't suffer too much as a result.)

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

#174

Post by hnick »

edoceo wrote: post #170
hnick wrote: post #169

Earlier quoted context omitted.

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.

I suppose stress-cleaning is a common enough trope, so it must be a real thing. The mindlessness and almost meditative factor seems key like you say.

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

#175

Post by jehlakj »

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…

Wow that number 3 hit me hard.

I’ve always known myself to procrastinate, but I only think about 1 and 2. In retrospect, I have done 3 in a lot of cases. I just never really thought about it. In fact, I am extremely focused on working on the other task that I’ve always wondered where the motivation comes from.

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

#176

Post by mickduprez »

reidjs wrote: post #116
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 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…

>> "In situation X I will do behavior Y to achieve subgoal Z"

I was pondering something very similar to this about 10 minutes before he talked about it only I was thinking about changing perspective for the given task, that is: "what 'mode' do I have to be in to get this done?" in place of 'Y'. His short sentence is much more elegant than what I was trying to think but I think 'mode' also fits just as well.

Basically, I think we get too overwhelmed (emotion) with what we have to do and breaking it down into smaller chucks may not be enough. Breaking it down into modes or specialties might make it less daunting. We can all 'plan', 'study', 'code' or whatever hat you need to wear along the way and wearing them all at once, even on a small task can still be overwhelming.

For example, say I have a new coding project but I'm having trouble organising it into chunks as I'm new to the platform/API. What I can do is say "ok, I need to put my 'study' hat on and learn just an overview of how this all works" (study mode) then go back into 'plan' mode to reorganize tasks into further modes to complete item one ('hello world' app say), rinse and repeat.

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

#177

Post by RedShift1 »

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…

Alright I will check this out... later.

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

#179

Post by firecall »

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…

Thats interesting!

I'm an ADHD sufferer. And one of the things they about Ritalin is that it's a DRI (dopamine reuptake inhibitor).

More dopamine might mean you kinda feel more positive!

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

#180

Post by interfixus »

Clicked through fully expecting a treatment of the Plileas Fogg model, i.e. place your bet, then without further ado set off on your journey around the globe that very same evening, i.e. Just Do It.

Which is propably, all told, more useful advise than any number of overthought musings and bullet lists and schematics to bury myself in before actually, you know, doing it.

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