Lesson eight: use motivational self-talk

Lesson ten: use commitment devices and reminders

In this lesson you’ll learn to use commitment devices and reminders to achieve long term goals. Key ideas: There are three critical factors required to accomplish a long-term goal: 1️⃣ Turn vague intentions into a specific and actionable plan.  2️⃣ Set commitment devices that hold you accountable for making progress, even when you don't feel like it. For instance, scheduling regular updates to trusted individuals can serve as a commitment device. 3️⃣ Set reminders that keep your goal at the forefront of your attention. They should be tied to actions you will definitely do. Even if the main task can't be completed, have a shortened version of the task to keep up with the habit. Download Doer: overcome procrastination 👉 Download for IOS [https://apps.apple.com/us/app/doer-overcome-procrastination/id6443742874] 👉 Download for Android [https://play.google.com/store/apps/details?id=com.kemblesong.procrastinationapp&hl=en_US&gl=US] Email: doerapp.team@gmail.com [doerapp.team@gmail.com] More resources [http://procrastinationapp.com] - explore more content and delve deeper into the world of "Doer". Host: Jordan Gabriels Producer: Kemble Song

Lesson nine: manage your time

In this lesson you’ll learn a practical time management system designed for procrastinators. Key ideas: 1️⃣ Capture: Begin or end each day by writing down your daily tasks. This will free your mind from the burden of remembering everything. 2️⃣ Prioritize: Organize your daily to-do list based on both importance and urgency. Give priority to tasks that are important and urgent, and remove tasks that are not important. 3️⃣ Divide: Breakdown the top one or two items on the list into smaller, actionable steps. By focusing on the smaller aspects of the overall task, you can eliminate ambiguity and reduce the feeling of being overwhelmed. 3️⃣ Schedule: Estimate the time required for each step and incorporate them into your daily schedule. Enhancing your ability to estimate time is a valuable skill for overcoming procrastination. Download Doer: overcome procrastination 👉 Download for IOS [https://apps.apple.com/us/app/doer-overcome-procrastination/id6443742874] 👉 Download for Android [https://play.google.com/store/apps/details?id=com.kemblesong.procrastinationapp&hl=en_US&gl=US] Email: doerapp.team@gmail.com [doerapp.team@gmail.com] More resources [http://procrastinationapp.com] - explore more content and delve deeper into the world of "Doer". Host: Jordan Gabriels Producer: Kemble Song

Lesson eight: use motivational self-talk

In this lesson you’ll learn to replace self-criticism with motivational self-talk that can sustain change. Key ideas: 1️⃣ Self-criticism makes it hard to start because it builds up even more pressure around the task. It creates the need to escape by procrastinating.  2️⃣ To get yourself unstuck, you can replace self-criticism with motivational self-talk. 3️⃣ Effective self-talk has three characteristics: (1) It separates your behavior from who you are as a person (2) It focuses on what can be done now and in the future, rather than dwelling on the past (3) It replaces phrases like “I have to” and “I should” with “I choose to” and “I will”. Download Doer: overcome procrastination 👉 Download for IOS [https://apps.apple.com/us/app/doer-overcome-procrastination/id6443742874] 👉 Download for Android [https://play.google.com/store/apps/details?id=com.kemblesong.procrastinationapp&hl=en_US&gl=US] Email: doerapp.team@gmail.com [doerapp.team@gmail.com] More resources [http://procrastinationapp.com] - explore more content and delve deeper into the world of "Doer". Host: Jordan Gabriels Producer: Kemble Song

Lesson seven: manage discomfort

In this lesson you'll learn the skill of managing discomfort in order to complete difficult tasks. Key ideas: 1️⃣ Many people experience flashes of discomfort when approaching a task, leading to procrastination as a coping mechanism. 2️⃣ Breaking the cycle of procrastination requires accepting and understanding discomfort, rather than avoiding it. Our minds are naturally prone to wandering, often resulting in negative thoughts. Focusing on the present moment is an antidote to unproductive mind wandering. 3️⃣ Riding the Wave Technique - Discomfort is temporary and often fades if given attention. Recognizing and observing moments of discomfort strengthens our ability to tolerate such feelings. 4️⃣ Grounding Technique - Helps divert attention from negative thoughts by focusing on one of the five senses. Touch and sound are practical senses to concentrate on for immediate grounding. Download Doer: overcome procrastination 👉 Download for IOS [https://apps.apple.com/us/app/doer-overcome-procrastination/id6443742874] 👉 Download for Android [https://play.google.com/store/apps/details?id=com.kemblesong.procrastinationapp&hl=en_US&gl=US] Email: doerapp.team@gmail.com [doerapp.team@gmail.com] More resources [http://procrastinationapp.com] - explore more content and delve deeper into the world of "Doer". Host: Jordan Gabriels Producer: Kemble Song

Lesson six: overcome rationalizations

In this lesson you'll learn to recognize and challenge the unhelpful thoughts that hold you back. Key ideas: 1️⃣ Rationalizations are justifications we create to avoid tasks and give ourselves permission to procrastinate. 2️⃣ Rationalizations follow a pattern of identifying a truth about the situation and drawing an unhelpful conclusion. Unhelpful conclusions harm us in the long run by deluding us into waiting for a "perfect time" to start a task. 3️⃣ Recognizing and challenging rationalizations is a crucial skill, often used in cognitive-behavioral therapy. 4️⃣ Overcoming rationalizations and making progress on tasks involves three steps: noticing the rationalization, checking the evidence supporting the conclusion, and generating a more helpful alternative conclusion. Download Doer: overcome procrastination 👉 Download for IOS [https://apps.apple.com/us/app/doer-overcome-procrastination/id6443742874] 👉 Download for Android [https://play.google.com/store/apps/details?id=com.kemblesong.procrastinationapp&hl=en_US&gl=US] Email: doerapp.team@gmail.com [doerapp.team@gmail.com] More resources [http://procrastinationapp.com] - explore more content and delve deeper into the world of "Doer". Host: Jordan Gabriels Producer: Kemble Song