BRAIN DUMP

Mind clutter puts your brain in overdrive, saps your energy, and bogs you down

Do a Brain Dump - getting rid of the clutter in your mind

-get your thoughts out of your head

-let go of FOMO - fear of missing out

-get the things you need to do and thoughts that worry you out of your hea

-write them down

This will help improve focus & productivity

No right or wrong way to do a Brain Dump

Don’t worry about organizing it

You need to increase your awareness of time

Think about:

-what stopped you from completing the task?

-estimate how long it will take you to complete he task

-break it down into what needs to e done first

-then, complete the task at hand

Change your approach to getting thins done more effectively:

-Time block

-Put phone on silence

-get ready for the day before you start other things

=remember that life happen

Tracking Procrastination

Ask yourself:

-What is getting in my way?

-What have I been doing instead of -__________?

-What is it about tis particular task that is making it so difficult to get started?

Some root causes of procrastination:

-The task is boring, it’s lengthy, or it may be repetitive

—The task is intimidating or you don’t know where to start

You feel like you just don’t have the energy to do it

Things to do to help you stop procrastination using Mental Flexibility:

-Engage yourself while doing a boring thing

-Chunk it down and do the first step

-Find someone to help you with accountability - a friend or a coach

-Reward yourself for your efforts

-Tell your coach, a friend, or a family member why you are avoiding the task - make it know

-Manage your energy - find the best time to work on the task

-Carve out a specific time or th first step of your task keeping your energy needs in mind

-Make it REAL - put it on the calendar and tell someone - make a commitment

Tackling Procrastination

Tackling Procrastination

Pressure can produce hyperfocus

Procrastination is a strategy that can create an environment that can get things done

Brain chemicals crank things up and help get the job done

Those brain chemicals are called adrenaline and cortisol - the ones our brain uses in survival mode, when in  distress, or when we are experiencing stress

Try to make sense of why you are procrastinating:

Ask yourself:

What is getting in my way of starting sooner?

What have I been doing instead of __________?

What is it about this particular task that is making it so tricky to get started on?

Some root causes of procrastination:

The task is boring, length or repetitive

The task is intimidating or you don’t know where to start

You feel like you don’t have it in you

Try to brainstorm ideas for how you might do thing differently

Use a key executive functioning skill:  Mental Flexibility

-Add something that can engage you while you do the boring thing

-Chunk it down - do the first step

-Find someone you can use to help with accountability - a friend or a coach

-Start a rewards system with an immediate win

-Tell your coach, a friend or a family member why you are avoiding the task -

Make it known

-Manage your energy - find a good time to work on the task

-Carve out a specific time for the first step of your task - keep your energy needs in mind

-Make it REAL - put it on the calendar and tell someone - make the commitment