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Being More Productive 00
First Strategy
There is what I want to do, and what I am going to do
What I typically what to do is a coping mechanism that works for me in the short run and lets me down in the long run if I over-use it
When I want to do the harder thing, be loving to myself in this manner:
Cheerlead myself
use the "meaning machine" to imagine a great meaning
use my physiology to assume an active, confident, happy pose
be specific about the reward that will punctuate the action, some kind of meaningful reward
also make sure the pace and attitude is loving and sustainable
Notes about "cheerleading myself"
exactly the authentic way I would speak to Annie in time of need
compassionate, non-judgemental, accepting, non-controlling
comforting & validating
examine thought, and reframe in positive way
Second Strategy
validating the situation
realize that I can be on the other side of doing the task
imagine myself on the other side of a hill, where the hill represents the task
I choose to do the procrastination, procrastination is not part of me
intention, choice, habit
all part of being: good, strong, and effective
being bad, weak, and ineffectual never enters into it
you have positive intentions
you can make positive choice (or not) but never a negative statement about the self
you can have positive habits (or not) but never a negative statement about the self
what changes first is the thought
do irreversible part of the most dreaded task
short term pain, for long term gain
choice is the key
choice is the key to the vantage point
going to make lists of tasks to do
Other notions
Also lack of sound techniques explains why didn’t do tasks before
Come to grips with catastrophic thinking, head it off at the pass
Action in face of seeming futility
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Cheerleader 00
Session 01
I'll dive in
Anything better than nothing
Cheerleader next to me
water in face
even if futile
practice my valuable skill
break into pieces
actually healthiest, balanced way to do major tasks
do little bit now, and then rest of the of the task
take completion completely off the table, because anxiety
all or nothing thinking doesn't help me now
enhance cheerleader to be by my side
have cheerleader pipe up for _every_ negative thought, feeling emotion
Session 02
cheerleader - compassionate, invested, authentic voice
like I would speak to Annie
my advocate, speaks up for me against the critical thought
also use cheerleader voice with every transition
worst case scenario
practice to make stronger and make effortless to use
use paper for the very toughest
breathing
breathing as foundation for cheerleader
breathing & cheerleader
from navel, like blowing up a balloon inside me on inhale
exhale - Darth Vader sound
Ujjayi breath
wikipedia -- https://en.wikipedia.org/wiki/Ujjayi_breath
Ujjayi Breathing | Yoga with Adriene -- https://www.youtube.com/watch?v=IQrsJ-yZWV8
A Beginner’s Guide to Ujjayi Breath -- https://www.yogiapproved.com/yoga/beginners-guide-ujjayi-breath/