Mental Models: 6 Steps to Overcome Procrastination-Causing Thoughts

Me n t a l Mo d e l s : Me n t a l Mo d e l s : 6 S t e p s t o O v e r c o m e P r o c r a s t i n a t i o n - 6 S t e p s t o O v e r c o m e P r o c r a s t i n a t i o n - C a u s i n g T h o u g h t s C a u s i n g T h o u g h t s https://www.flickr.com/photos/68397968@N07/14118666380/

https://www.flickr.com/photos/26405526@N00/2615209365/ D o y o u e v e r g e t s t u c k i n t h e m i d d l e o f a p r o j e c t a n d h a v e n o i d e a o n h o w t o c o n t i n u e ?

https://www.flickr.com/photos/24108473@N06/3238712773/ I t f e e l s l i k e s o m e t h i n g i s b l o c k i n g y o u b u t y o u d o n ’ t k n o w w h a t .

https://www.flickr.com/photos/82606279@N00/226324255/ https://www.flickr.com/photos/82606279@N00/226324255/ A l o t o f t i m e s , w e p r o c r a s t i n a t e i m p o r t a n t t h i n g s d u e t o m e n t a l m o d e l s .

Wh a t i s a me n t a l mo d e l ? https://www.flickr.com/photos/51035555243@N01/54164255/

A m e n t a l m o d e l i s d e v e l o p e d b y y o u r t h o u g h t s a n d i s b a s e d u p o n y o u r p e r c e p t i o n o f y o u r s u r r o u n d i n g s , h o w s o m e t h i n g w o r k s a n d t h e r e l a t i o n s h i p s o f v a r i o u s e l e m e n t s p e r t a i n i n g t o t h e s i t u a t i o n . https://www.flickr.com/photos/23771587@N08/2407983862/

https://www.flickr.com/photos/42986213@N02/8662237254/ https://www.flickr.com/photos/42986213@N02/8662237254/ Y o u a p p r o a c h s p e c i f i c t a s k s , p r o j e c t s o r p r o b l e m s b a s e d u p o n t h e t h o u g h t s , o r p e r c e p t i o n t h a t y o u c a r r y .

https://www.flickr.com/photos/57102719@N07/8472504170/ https://www.flickr.com/photos/57102719@N07/8472504170/ W h a t ’ s s o p o w e r f u l a b o u t m e n t a l m o d e l s i s t h a t t h e y i n c l u d e a n e g a t i v e t h o u g h t , a m e n t a l p i c t u r e a n d a n e g a t i v e e m o t i o n a t t h e s a m e t i m e .

O v e r c o m i n g m e n t a l m o d e l s i n v o l v e s n o t o n l y r e v e r s i n g n e g a t i v e t h o u g h t s , b u t r e - a t t a c h i n g a p o s i t i v e e m o t i o n t o t h a t m e n t a l p i c t u r e .

https://www.flickr.com/photos/83476873@N00/3836191 J u s t t h i n k o f t h e s e v e n r e a s o n s w h y w e p r o c r a s t i n a t e w h e n s t a r t i n g a p r o j e c t …

1 . I t d o e s n ’ t m a t t e r 1 . I t d o e s n ’ t m a t t e r

1 . I t d o e s n ’ t m a t t e r 1 . I t d o e s n ’ t m a t t e r 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t .

1 . I t d o e s n ’ t m a t t e r 1 . I t d o e s n ’ t m a t t e r 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d

1 . I t d o e s n ’ t m a t t e r 1 . I t d o e s n ’ t m a t t e r 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o . 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o .

1 . I t d o e s n ’ t m a t t e r 1 . I t d o e s n ’ t m a t t e r 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o . 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o . 5 . I d o n ’ t h a v e t i m e r i g h t n o w 5 . I d o n ’ t h a v e t i m e r i g h t n o w

1 . I t d o e s n ’ t m a t t e r 1 . I t d o e s n ’ t m a t t e r 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o . 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o . 5 . I d o n ’ t h a v e t i m e r i g h t n o w 5 . I d o n ’ t h a v e t i m e r i g h t n o w 6 . I k e e p f o r g e t t i n g t o d o i t . 6 . I k e e p f o r g e t t i n g t o d o i t .

1 . I t d o e s n ’ t m a t t e r 1 . I t d o e s n ’ t m a t t e r 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 2 . I n e e d t o d o _ _ _ _ _ _ _ _ _ f i r s t . 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 3 . I n e e d m o r e i n f o r m a t i o n t o g e t s t a r t e d 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o . 4 . I f e e l o v e r w h l e m e d a n d h a v e t o o m u c h t o d o . 5 . I d o n ’ t h a v e t i m e r i g h t n o w 5 . I d o n ’ t h a v e t i m e r i g h t n o w 6 . I k e e p f o r g e t t i n g t o d o i t . 6 . I k e e p f o r g e t t i n g t o d o i t . 7 . I d o n ’ t f e e l l i k e d o i n g i t . 7 . I d o n ’ t f e e l l i k e d o i n g i t .

https://www.flickr.com/photos/88049907@N00/2484294698/ https://www.flickr.com/photos/88049907@N00/2484294698/ F o r m o r e i n f o r m a t i o n o n t h e s e 7 e x c u s e s , c h e c k o u t . . .

Click it!t Click it! F o r m o r e i n f o r m a t i o n o n t h e s e 7 e x c u s e s , c h e c k o u t . . . t t t

https://www.flickr.com/photos/72731134@N00/130688066/ https://www.flickr.com/photos/72731134@N00/130688066/ I f y o u h o l d a n e g a t i v e m e n t a l m o d e l a b o u t a s p e c i f i c t a s k o r p r o j e c t t h a t y o u n e e d t o d o , y o u r a u t o m a t i c r e a c t i o n i s l i k e l y t o b e o n e o f t h e s e s e v e n p r o c r a s t i n a t i o n e x c u s e s .

https://www.flickr.com/photos/57855544@N00/340654159/ https://www.flickr.com/photos/57855544@N00/340654159/ T h e r e i s a s i m p l e s i x - s t e p s o l u t i o n f o r r e - f r a m i n g m e n t a l m o d e l s t o o v e r c o m e p r o c r a s t i n a t i o n .

https://www.flickr.com/photos/36283124@N05/5028273685/ https://www.flickr.com/photos/36283124@N05/5028273685/ I d e n t i f y Y o u r R e a s o n F o r P r o c r a s t i n a t i o n . 1 1

https://www.flickr.com/photos/36283124@N05/5028273685/ https://www.flickr.com/photos/36283124@N05/5028273685/ I d e n t i f y Y o u r R e a s o n F o r P r o c r a s t i n a t i o n . > Y o u r r e a s o n i s g o i n g t o b e r e l a t e d t o t h e a f o r e m e n t i o n e d r e a s o n s f o r p r o c r a s t i n a t i o n . > O n c e y o u u n d e r s t a n d t h i s , y o u w i l l b e a b l e t o c o m e u p w i t h a s y s t e m t h a t c r u s h e s y o u r e x c u s e f o r p r o c r a s t i n a t i n g . 1 1

https://www.flickr.com/photos/96323831@N06/14325377377/ https://www.flickr.com/photos/96323831@N06/14325377377/ E s t a b l i s h t h e 5 W’ s . 2 2

https://www.flickr.com/photos/96323831@N06/14325377377/ https://www.flickr.com/photos/96323831@N06/14325377377/ E s t a b l i s h t h e 5 W’ s . > W h o , w h a t , w h e n , w h e r e a n d w h y . > T h i s i s t h e f r a m e w o r k o f y o u r s y s t e m a n d i t d e t e r m i n e s h o w y o u ’ r e g o i n g t o w o r d t h e s t e p b y s t e p i n s t r u c t i o n s . 2 2

https://www.flickr.com/photos/34246041@N08/6880699090/ https://www.flickr.com/photos/34246041@N08/6880699090/ T h e S c a v e n g e r H u n t . 3 3

https://www.flickr.com/photos/34246041@N08/6880699090/ https://www.flickr.com/photos/34246041@N08/6880699090/ T h e S c a v e n g e r H u n t . > H u n t f o r w h a t y o u n e e d i n o r d e r t o c r e a t e y o u r i n t e n d e d s y s t e m . > S k i m r e a d f o r t h e f a c t s t h a t a r e n e c e s s a r y t o s e t u p y o u r s t e p b y s t e p p r o c e s s . > U s e t r i g g e r w o r d s a n d l o o k f o r e x a m p l e s y o u & o t h e r s c a n e a s i l y f o l l o w . 3 3

https://www.flickr.com/photos/67504970@N08/9373369686/ https://www.flickr.com/photos/67504970@N08/9373369686/ I n f u s i o n . 4 4

https://www.flickr.com/photos/67504970@N08/9373369686/ https://www.flickr.com/photos/67504970@N08/9373369686/ I n f u s i o n . > C o m b i n e a l l o f y o u r f a c t s a n d b e g i n t o f u s e t h e m t o g e t h e r c h r o n o l o g i c a l l y i n t o s t e p b y s t e p f o r m . > S t i c k t o o n l y t h e f a c t s t h a t a r e n e c e s s a r y a n d n o t h i n g e x t r a t h a t c o u l d s i d e t r a c k o r c a u s e c o n f u s i o n . 4 4

https://www.flickr.com/photos/62301961@N00/5130197668/ https://www.flickr.com/photos/62301961@N00/5130197668/ E x p l a i n . 5 5

https://www.flickr.com/photos/62301961@N00/5130197668/ https://www.flickr.com/photos/62301961@N00/5130197668/ E x p l a i n . > P u t i n t o w o r d s t h e a c t u a l p r o c e s s . W r i t e i n t h e a c t i v e v o i c e u s i n g c l e a r , c o n c i s e t e r m i n o l o g y , a n d t r i g g e r p h r a s e o r w o r d s . > G i v e e a c h n e w s t e p a b u l l e t p o i n t o r a n u m b e r a n d t r y t o t i t l e i t w i t h a s u b - h e a d i n g t h a t t r i g g e r s a c t i o n . 5 5

https://www.flickr.com/photos/21085645@N03/5661785091/ H o me P l a t e . 6 6

https://www.flickr.com/photos/21085645@N03/5661785091/ H o me P l a t e . > F i n i s h y o u r n e w s y s t e m s o t h a t i t ’ s v e r y u s e r f r i e n d l y a n d d o e s n ’ t t a k e e f f o r t t o u n d e r s t a n d . > C h o o s e w h e t h e r i t w i l l b e a d i g i t a l d o c u m e n t o r a h a r d c o p y a n d f o r m a t a s s u c h . > C o n s i d e r t a b l e o f c o n t e n t s , a p p e n d i x e t c . a s w e l l a s b i n d i n g i f n e c e s s a r y . P l a c e i t s o m e w h e r e r e a d i l y a c c e s s i b l e a n d r e a d y t o g o . 6 6

https://www.flickr.com/photos/22178197@N00/4421317209/ https://www.flickr.com/photos/22178197@N00/4421317209/ N o w , w h a t y o u h a v e i n y o u r h a n d s i s a ‘ b y p a s s ’ f o r a n y m e n t a l m o d e l y o u o r y o u r t e a m m e m b e r c o u l d h o l d .

https://www.flickr.com/photos/11904001@N00/3983980813/ https://www.flickr.com/photos/11904001@N00/3983980813/ S y s t e m s c o m p l e t e l y o v e r r i d e a l l n e g a t i v e r e a c t i o n s , m e n t a l m o d e l s a n d e x c u s e s f o r p r o c r a s t i n a t i o n b y l a y i n g o u t b a b y s t e p s f o r e a c h p r o c e s s .

https://www.flickr.com/photos/35468148654@N01/501445202/ https://www.flickr.com/photos/35468148654@N01/501445202/ I n s t e a d o f l o o k i n g a t t h e e n t i r e p i c t u r e , a l l y o u n e e d t o d o i s f o l l o w o n e s t e p a f t e r a n o t h e r a n d d o t h e m .

https://www.flickr.com/photos/45409431@N00/6487647149/ https://www.flickr.com/photos/45409431@N00/6487647149/ S i m p l y f o l l o w t h e s i x s t e p s j u s t o u t l i n e d t o s y s t e m a t i z e y o u r l i f e a n d o v e r r i d e a l l e x c u s e s f o r p r o c r a s t i n a t i o n .

https://www.flickr.com/photos/15923063@N00/496721450/ https://www.flickr.com/photos/15923063@N00/496721450/ N e e d t o s p e e d u p y o u r p r o d u c t i v i t y a n d e l i mi n a t e t h o s e me n t a l b l o c k s ?

G e t s t a r t e d w i t h . . . 2 3 A n t i - P r o c r a s t i n a t i o n H a b i t s 2 3 A n t i - P r o c r a s t i n a t i o n H a b i t s L e a r n . . . L e a r n . . . zH o w N O T t o G e t T h i n g s D o n e z T h e 2 3 A n t i - P r o c r a s t i n a t i o n H a b i t s zH o w t o T a k e A c t i o n T O D A Y ! z . . . a n d m o r e !

G e t s t a r t e d w i t h . . . 2 3 A n t i - P r o c r a s t i n a t i o n H a b i t s 2 3 A n t i - P r o c r a s t i n a t i o n H a b i t s L e a r n . . . Click it! t Click it!t L e a r n . . . t t zH o w N O T t o G e t T h i n g s D o n e z T h e 2 3 A n t i - P r o c r a s t i n a t i o n H a b i t s zH o w t o T a k e A c t i o n T O D A Y ! z . . . a n d m o r e !

Mental Models: 6 Steps to Overcome Procrastination-Causing Thoughts