The Now Habit
The Now Habit is a book that teaches readers how to beat procrastination and have fun without guilt. It reveals the mental causes of procrastination and offers useful advice to deal with them. It also guides readers on how to handle technology smartly and cope with time and pressure well.
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Procrastination: A Habit, Not A Flaw
Procrastination is not a character flaw but a habit that can be changed by understanding its causes and consequences.
How Fear Holds You Back
Procrastinators often have a negative self-image and a fear of failure, success, or being controlled by others. They use procrastination as a way to cope with these fears and avoid unpleasant tasks or emotions.
Positive Self Talk And Affirmations
Procrastinators can overcome their fears by changing their mindset from being a victim of time pressure to being a producer of results.
Use positive self-talk and affirmations to reframe negative thoughts and beliefs that contribute to procrastination.
Procrastination is not a time management problem; it is an emotion management problem.
Developing a "guilt-free" mindset
Procrastinators can break the cycle of procrastination by using the “unschedule”, a weekly calendar that prioritizes guilt-free play and leisure activities before work.
Cultivate a mindset that allows for guilt-free play and relaxation, which can help in reducing the urge to procrastinate.
Making play a priority in your life is part of learning to overcome procrastination.
Breaking Tasks Into Small Steps
Break tasks into small, manageable parts to make them less overwhelming and easier to start.
Progress, not perfection. Small steps in the right direction.
Setting Realistic Goals
Set achievable and realistic goals to reduce the pressure that often leads to procrastination.
The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.
Five Minute Technique
Practice the "5-Minute Rule" by committing to work on a task for just 5 minutes, as often momentum kicks in and you will continue working.
The most powerful way to overcome procrastination is to start.
Replace "Should" With "Choose"
Replace "should" with "choose" in your language to reframe tasks as choices, empowering you to take ownership and responsibility.
Every time you take a small step forward, you build the habit of taking action and increase your confidence in your ability to complete tasks.