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Let’s Get It Started!

Let’s Get It Started!. Conquering Procrastination On the Job! Presenter: Janice Cairns ClearAim Consulting & Training www.JaniceCairns.com. Conquering Procrastination!. How , When & Why We Do it! Your Personal Style of Procrastination The Habit of Procrastination …

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Let’s Get It Started!

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  1. Let’s Get It Started! Conquering Procrastination On the Job! Presenter: Janice Cairns ClearAim Consulting & Training www.JaniceCairns.com

  2. Conquering Procrastination! • How, When & Why We Do it! • Your Personal Style of Procrastination • The Habit of Procrastination… What Our Brainis Doing • Changing Habits…OR… How Neuroscience Can Help

  3. How? When? Why? What’s Our Personal Style?

  4. 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)

  5. Sense of Humor! Problem-Solving Mindset! Two Personal Qualities

  6. How? When? Why? What’s Our Personal Style?

  7. Fear/Anxiety • Confusion or Lack of Clarity • Organization Skills • Lack of Cooperation • Self-Efficacy • Boredom • Lack of Focus • Perfectionism • Habit Why? Why? Why?

  8. Fear/Anxiety • Confusion or Lack of Clarity • Organization Skills • Lack of Cooperation • Self-Efficacy • Boredom • Lack of Focus • Perfectionism • Habit Why? Why? Why?

  9. But It’s Gotta Be Perfect!! Cr*ppy Version Intentionally Sloppy Incomplete Hits the High Points Missing or Disjointed Details Lucky to Receive a “C” if Graded!

  10. But It’s Gotta Be Perfect!! Cr*ppy Version Improved Version

  11. 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!

  12. 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)

  13. The Brain Chemistry of Insight Even 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)

  14. How? When? Why? What’s Our Personal Style?

  15. What Are Your Triggers?

  16. 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

  17. The Habit Loop

  18. The Habit Loop

  19. Envision a Positive Result • Experience the Details • Involve the Senses • Create the Conditions What Will I Have? Creating My Own Cravings!

  20. 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!

  21. 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

  22. Let’s Get It Started! Conquering Procrastination On the Job! Presenter: Janice Cairns ClearAim Consulting & Training www.JaniceCairns.com

  23. 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…

  24. When Stuck… • Consult outside your field—completely outside! • Innocentive.com-crowdsourcing • Different department • Different skill set • Different age

  25. Asking Why? Your REAL Purpose

  26. Do it Wrong! Release Your Inhibitions

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