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From Module 6 of this amazing free resource about overcoming procrastination.
What is the unhelpful rule or assumption I would like to adjust?
It may be something like:
* I can’t do things when I am stressed/ fatigued/ unmotivated/ depressed
* I must rest when my energy is low
* I must be energised to be able to do things
* If I do things when I am stressed/ fatigued/ unmotivated/ depressed, I will make things worse
* If I do things when I am not energised, then it won’t work out
Where did this rule or assumption come from?
* Past experiences of people in my life not challenging or pushing me during tough times, but telling me to “take it easy” and treating me as fragile.
* Past experiences of people pushing me too much when my energy was low, and vowing never to do that to myself again.
* Seeing others manage stress, fatigue, poor motivation and depression by taking it easy.
* Having overdone things at some point in my life, which led to a negative outcome (e.g., nervous breakdown).
In what ways is this rule or assumption unreasonable? unrealistic? unfair? unhelpful?
* I never test myself in different situations to see I can manage and get some things done at certain times.
* We are often not going to be in the right frame of mind to do things, and if we wait for the right frame of mind it may never come, and we will never get anything done.
What are the negative consequences of having this rule or assumption?
* I don’t get things done
* I view myself as fragile
* I can’t live a normal routine
* I can’t take on a variety of commitments
* I feel restricted in what I can do.
What is an alternative more helpful rule or assumption?
It may be something like:
* I can do more than I think when my energy is low
* Energy, stress, motivation and mood often improve if I tackle things step by step, rather than rest
* Rest often de-energises me
* Rest is not always the answer, often taking action is
What can I do to put this rule or assumption into practice on a daily basis?
* Try taking action rather than resting when I feel stressed/fatigued/unmotivated/depressed, and see what happens.
* Break tasks into steps and start with just one step when my energy is low, and see where it leads.


( 5 comments — Leave a comment )
Apr. 12th, 2013 02:40 am (UTC)
i highly recommend Barry Schwartz's "The Paradox of Choice" and Baumeister / Tierney's "Willpower". Schwartz talks a lot about how people can be essentially paralyzed when too many choices are present and maximizers versus satisificers (yeah, that's a jumble) which relates to creative people who wait for perfection in their endeavors which is never realized so they never do anything. just a lot of interesting insight into human motivation and creativity. also: Flow, Creativity, and the Evolving Self by Mihaly Csikszentmihaly are absolutely essential.

(i appreciate you taking the time to write about what you're doing with your self-growth and i should comment more...)
Apr. 12th, 2013 02:18 pm (UTC)
thank you very much for sharing, this is fantastic and super helpful!!
Apr. 12th, 2013 10:54 pm (UTC)
Ow, my entire being hurts with realization. Bookmarked!
Apr. 13th, 2013 02:22 am (UTC)
now if only I could stop procrastinating about completing this module.

Apr. 16th, 2013 06:12 am (UTC)
thanks for this!
( 5 comments — Leave a comment )



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