116 lines
5.3 KiB
Markdown
116 lines
5.3 KiB
Markdown
---
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tags:
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- daily
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date: 2023-11-09
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---
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## Tasks
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```tasks
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due today
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```
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___
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### New Tasks
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- [ ] Move learnings from the procrastination video and make learning cards #todo/p
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## Quick Notes
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# Daily Recap
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What skills do I have to do a Udemy Course?
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I could start learning about a topic and make a udemy course about it
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https://www.forbes.com/sites/susanadams/2020/06/17/this-photographer-is-earning-1-million-a-year-teaching-online/?sh=355b773d6255&ref=instructor-academy.onlinecoursehost.com
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https://instructor-academy.onlinecoursehost.com/how-much-do-udemy-instructors-make/#:~:text=So%2C%20how%20much%20do%20Udemy,ve%20been%20on%20the%20platform.
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## Learnings
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### Flow State - Fight Procrastination
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[The 15-Second Rule that makes procrastination impossible](https://m.youtube.com/watch?v=EkDxsQRbIwo&pp=ygUII2RvcmlzYW4%3D)
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Main reasons of Procrastination:
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1. Inertia --> no energy to start in the first place
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2. Distraction
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3. chronic delay --> always postponing things over and over again
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There is a Approach - Avoidance conflict:
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There are several triggers to master the approach-avoidance conflict:
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#### Flow Cycle
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1. Engage: Start to struggle in the first place (jump off the cliff). But for knowledge work it is much more difficult -
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2. Struggle: fight for the task to absorb you --> frustration anxiety discomfort: like a warm-up
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3. Release: once the fight with the task is over -->pain relief --> endorphins --> feeling good
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4. Flow: effortless attention, sense of self evaporates
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5. Recovery: rejuvenating, replenishing neurochemistry etc.
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In order to engage we need to have more desire than avoid tendency.
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So we can either increase desire or decrease avoid tendency.
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#### Flow triggers
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##### 1. Clear Goals
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Not simple goals like run a marathon, but rather a **target for your attention** and **not the overall outcome we want to achieve!**.
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Focusing on the the target as in clear goal uses the [[Basal Ganglia]] of the brain, whereas focusing on the outcome uses the [[Frontal Cortex]].
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E.g. Focus on putting the ball in the net vs on winning the game.
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--> break the task down into micro tasks (they are very easy to do!)
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E.g.
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1. open laptop
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2. open google sheets
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3. add the titles
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4. ...
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5. ...
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6. Suddenly you are in the flow
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##### 2. Tune challenge-skills Balance
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Its about the balancing the perceived challenge and the perceived skill one has to overcome the challenge.
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If perceived challenge is too high --> a lot of anxiety and overwhelming
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If challenge is too low --> annoying
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It should be 4% sweet spot where it slightly outstrips my skill level.
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Here are three ways to tune the balance
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###### Lower the Hurdle
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- start with something simple that builds confidence and momentum for the day.
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- The more effort you need to engage the more likely procrastination occurs
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- Evolution trained us to use the least amount of energy possible, except in urgent situations --> make it very easy energetically to do tasks in order
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- Restructure things to engage with less effort
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###### Regulate Time
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- For boring tasks like tax declaration limit your planned time to a very short amount --> this makes the challenge more difficult --> flow can occur
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- If the challenge of the task is too large: give yourself more time to do it --> time to research and learn, etc. That will effectively lower the challenge and make it more likely to achieve flow.
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-
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###### Define the Scope
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Uncertainty is overwhelming and tilts the balance to anxiety.
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What needs to be done?
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Why needs it to be done?
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Get clarity which makes it easier to engage with the task
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##### 3. Bypassing - Response Inhibition
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Learn to act goal driven instead of response driven. Similar as in [[7 Habits of Highly effective people]].
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Response inhibition: Override a automatic reaction
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As soon as emotional areas of the brain take over ([[Amygdala]]), they overwrite the capability to self regulate. --> We experience more anxiety about the negative consequences of our actions and are less able to filter out emotions related to the tasks.
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E.g. deciding to jump in a cold river: If you start doubting and considering the negative consequences they become more and more important which will eventually take over and not make the jump
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--> you aim to get ahead of the avoid and approach conflict
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Sleep to flow strategy. Start to work immediately after sleep. Make the tasks that you've been procrastinating on. They need to be prepared in the evening before such that you can get started immediately with them.
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##### 4. Flow Payoff
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It is very pleasant to have flow so its something we want to achieve again.
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Set your workspace up to achieve flow with certainty --> make sure that there won't be any distractions.
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We want to sustain the flowstate long enough to have a high enough payout for my struggles
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--> Fix your schedule to have interruptions at the very beginning or the very end. do not mix activities because they will break the flow.
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___
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Sometime procrasting is ambivalence (having contradictory feelings and ideas about someone or something) --> showing that something maybe is the wrong decision or wrong path
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Ambivalence can yield insight and allow to approach things more effectively:
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maybe you are
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- not aligned with values
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- goal stack or intrinsic motivators
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- burned out
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## Planning of Tomorrow
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### New Tasks for tomorrow
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1. change due dates of unfinished tasks today
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2. add new tasks:
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- [ ]
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