Lesson four: prepare to change

This lesson is designed to move you into a motivational state that maximizes your chances of successfully changing your habits.

Key ideas:

1️⃣ The procrastination cycle consists of six steps: (1) Contemplating an important task, (2) which triggers an unhelpful core belief, (3) leading to a feeling of discomfort, (4) which causes us to create rationalizations, (5) resulting in choosing an alternative task, and (6) leading to experiencing both positive and negative outcomes that reinforce the cycle.

2️⃣ Cognitive-behavioral therapy-based techniques are identified as the most effective ways to overcome procrastination. These methods focus on understanding the interplay among thoughts, feelings, and behaviors.

3️⃣ Four strategies have been identified to disrupt the procrastination cycle: (1) Modifying the task or environment, (2) learning to dismiss rationalizations, (3) adjusting unhelpful core beliefs, and (4) cultivating the ability to tolerate discomfort through mindfulness meditation.

4️⃣ The likelihood of successfully changing procrastination habits hinges on three factors: (1) The willingness to change, (2) belief in the value of change, and (3) confidence in one's ability to enact change.

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Host: Jordan Gabriels

Producer: Kemble Song