let’s get it started! conquering procrastination on the job! presenter: janice cairns clearaim...
TRANSCRIPT
Let’s Get It Started!
Conquering Procrastination On the Job!
Presenter: Janice CairnsClearAim Consulting & Training
www.JaniceCairns.com
Conquering Procrastination!
How, When & Why We Do it!
Your Personal Style of Procrastination
The Habit of Procrastination… What Our Brain is Doing
Changing Habits…OR… How Neuroscience Can Help
How? When? Why?What’s Our Personal Style?
The Pattern
This time I’ll start right away! (determination) I’ve got to get started soon. What if I don’t get started soon? I should have started earlier! I’m doing everything but IT. I can’t even enjoy the fun stuff! I hope no one finds out. There’s still time. There’s something wrong with me. Do IT or NOT. (Lower quality or Painful defeat)
Two Personal Qualities Sense of Humor! Problem-Solving Mindset!
How? When? Why?What’s Our Personal Style?
Fear/Anxiety Confusion or
Lack of Clarity Organization
Skills Lack of
Cooperation Self-Efficacy Boredom Lack of Focus Perfectionism Habit
Why? Why? Why?
Fear/Anxiety Confusion or
Lack of Clarity Organization
Skills Lack of
Cooperation Self-Efficacy Boredom Lack of Focus Perfectionism Habit
Why? Why? Why?
But It’s Gotta Be Perfect!!
Cr*ppy Versiono Intentionally
Sloppyo Incompleteo Hits the High
Pointso Missing or
Disjointed Detailso Lucky to Receive a
“C” if Graded!
But It’s Gotta Be Perfect!!
Cr*ppy VersionImproved Version
But It’s Awful! You’ve activated
the Ventral Route You have
something to edit Ideas begin to
flow More pain sets in* *THIS IS GOOD!
The Brain Chemistry of Insight Mark Beeman – NIH (mid-1990s) Curious about Insight and Creativity
Brain Teasers Compound Remote Associate problems
CRAp What he learned:
Frustration necessary Prefrontal cortex to anterior superior temporal gyrus (aSTG)
The Brain Chemistry of InsightEven More Important:
Distance from problem—activates Dorsal Stream (right brain) Walk in Nature, Coaching, Coffee Chat
SLEEP—Researchers Wagner & Born (Nature, 2004)
Mednick (UC, San Diego)
Test subjects found elegant shortcuts to tedious, difficult problems 40% more often after sleeping.
Sleep deactivates the Dorsolateral prefrontal cortex (DLPFC) (impulse control)
How? When? Why?What’s Our Personal Style?
What Are Your Triggers?
The Habit of Procrastination Habits exist to help us save effort.
(brushing teeth, eating, walking, tying shoes, etc.)
Basal Ganglia region of brain Habit Loop
Can be overcome systematically Never completely gone Belief--Understanding
The Habit Loop
CUE
ROUTINEREWARD
The Habit Loop
CUE
ROUTINE
REWARD
CRAVING
Envision a Positive Result
Experience the Details
Involve the Senses
Create the Conditions
What Will I Have?Creating My Own Cravings!
Habit Replacement Process Recognize the Cue Welcome the reaction (Resistance is futile!)
Decide on new routine/behavior Decide what you will crave
THEN: Recognize the Cue Welcome the reaction Remember the craving Replace the routine/behavior
REPEAT! REPEAT! REPEAT!
What About Backsliding? Old habit routines are still etched into
the brain Intense or stressful events can interrupt
new routines Old routines can re-activate What makes the difference for
successful change? Belief--Understanding
Let’s Get It Started!
Conquering Procrastination On the Job!
Presenter: Janice CairnsClearAim Consulting & Training
www.JaniceCairns.com
If I were an organized person…
If I were a proactive person…
If I were a calm and easy-going person…
If I were a resourceful person…
If I were a person who didn’t care how it looked…
IF I Were……Then I Would…
When Stuck…
o Consult outside your field—completely outside!
o Innocentive.com-crowdsourcing
o Different department
o Different skill set
o Different age
Asking Why?Your REAL Purpose
Do it Wrong!Release Your Inhibitions