Feel-Good Productivity  ## Metadata - Author: [[Ali Abdaal]] | [[3. Resources/Authors/Ali Abdaal|Ali Abdaal]] - Full Title: Feel-Good Productivity - Category: #books - Kindle: [Open in Kindle](https://www.amazon.com/dp/B0BQGKNHW1) - Document Tags: [[Productivity]] ## Document Notes ## Highlights - An approach that focused on my wellbeing first, and used that wellbeing to drive my focus and motivation second. An approach I would come to refer to as feel-good productivity. ([Location 62](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=62)) - Positive emotions are the fuel that drives the engine of human flourishing. ([Location 98](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=98)) - positive emotions change the way our brains operate. Step one is feeling better. Step two is doing more of what matters to us. ([Location 105](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=105)) - feeling good boosts our energy. ([Location 108](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=108)) - endorphins, serotonin, dopamine and oxytocin – which are often labelled as the ‘feel-good hormones’. ([Location 115](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=115)) - Endorphins are often released during physical activity, stress or pain and bring about feelings of happiness and diminished discomfort – and elevated levels usually correlate with increased energy and motivation. ([Location 116](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=116)) - Serotonin is connected to mood regulation, sleep, appetite and overall feelings of wellbeing; it underpins our sense of contentment and gives us the energy to tackle tasks efficiently. ([Location 118](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=118)) - Dopamine, or the ‘reward’ hormone, is linked with motivation and pleasure and its release provides a satisfaction that allows us to focus for longer. ([Location 119](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=119)) - oxytocin, known as the ‘love’ hormone, is associated with social bonding, trust and relationship-building, which enhances our capacity to connect with others, boosts our mood and, in turn, impacts our productivity. ([Location 120](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=120)) - feeling good reduces our stress. ([Location 125](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=125)) - Individuals who frequently experience positive emotions aren’t just more sociable, optimistic and creative. They also accomplish more. These people bring an infectious energy to their environment, proving more likely to enjoy fulfilling relationships, get higher salaries and truly shine in their professional lives. ([Location 146](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=146)) - Those who cultivate positive emotions at work morph into better problem-solvers, planners, creative thinkers and resilient go-getters. They’re less stressed, attract higher evaluations from their superiors and show a higher degree of loyalty to their organisations. ([Location 149](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=149)) - Success doesn’t lead to feeling good. Feeling good leads to success. ([Location 153](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=153)) - ‘the psychological function of play is to restore the physically and mentally fatigued individual through participation in activity which is pleasurable and relaxing.’ ([Location 246](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=246)) - Life is stressful. Play makes it fun. ([Location 249](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=249)) - as we get older, this spirit of adventure gets slowly squeezed out of us. ([Location 256](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=256)) - When you take on a different persona, you start to find adventure. ([Location 287](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=287)) - The Collector loves to gather and organise, enjoying activities like searching for rare plants, or rummaging around in archives or garage sales. The Competitor enjoys games and sports, and takes pleasure in trying their best and winning. The Explorer likes to wander, discovering new places and things they’ve never seen, through hiking, road tripping and other adventures. The Creator finds joy in making things, and can spend hours every day drawing, painting, making music, gardening and more. The Storyteller has an active imagination and uses their imagination to entertain others. They’re drawn to activities like writing, dance, theatre and role-playing games. The Joker endeavours to make people laugh, and may play by performing stand-up, doing improv, or just pulling a lot of pranks to make you smile. The Director likes to plan, organise and lead others, and can fit into many different roles and activities, from directing stage performances to running a company, to working in political or social advocacy. The Kinesthete finds play in physical activities like acrobatics, gymnastics and free running. ([Location 299](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=299)) - Note: I am a collector of news/information. I want to be a creator here as well. I want to embrace the storyteller area and improve it. - ‘Remembering what play is all about and making it part of our daily lives are probably the most important factors in being a fulfilled human being.’ ([Location 316](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=316)) - Tags: favorite - Embrace Your Curiosity ([Location 319](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=319)) - Curiosity doesn’t simply make our lives more enjoyable. It also allows us to focus longer. ([Location 338](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=338)) - By adding a side quest to your day, you create space for curiosity, exploration and playfulness – and could discover something amazing and totally unexpected along the way. ([Location 348](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=348)) - seek out fun everywhere we go. ([Location 368](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=368)) - In every job that must be done, There is an element of fun. You find the fun and snap! The job’s a game. ([Location 381](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=381)) - What would this look like if it were fun? ([Location 386](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=386)) - Enjoy the Process, Not the Outcome ([Location 404](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=404)) - emphasising the joy that comes not from the outcome, but the process itself. ([Location 417](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=417)) - LOWER THE STAKES ([Location 442](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=442)) - when we’re stressed, we’re less likely to be playful. And our creativity, productivity and wellbeing tend to suffer too. ([Location 454](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=454)) - Reframe Your Failure ([Location 459](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=459)) - No failure is ever just a failure. It’s an invitation to try something new. ([Location 494](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=494)) - Don’t Be Serious. Be Sincere ([Location 500](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=500)) - ‘How can I approach this with a little less seriousness, and a little more sincerity?’ ([Location 526](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=526)) - it’s not just our abilities that are important in human performance and wellbeing; it’s how we feel about our abilities. Self-efficacy ([Location 619](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=619)) - Believing you can is the first step to making sure you actually can. ([Location 622](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=622)) - I call ‘flipping the confidence switch’; in other words, challenging yourself to behave as if you’re confident in your task, even if you’re not. ([Location 652](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=652)) - Note: This is much like the sentiment: Do it afraid. It means acknowledging where you are and yet still trying. - ‘What would it look like if I were really confident at this? What would it look like if I approached this task feeling confident that I could do it?’ ([Location 655](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=655)) - Note: What if you could? - ‘What would it look like if I were really confident at this?’ ([Location 667](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=667)) - ‘beginner’s mind’. Shoshin refers to a state of mind in which we approach every task and situation with the curiosity, openness and humility of a beginner. ([Location 745](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=745)) - By letting go of the idea that we know everything, or somehow should, we actually feel more powerful. In this way, shoshin can help us approach challenges with a greater sense of curiosity, humility and resilience – and help us to learn. ([Location 762](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=762)) - Seneca said, Qui docet discit – ‘He who teaches learns’. And once you understand the power of the protégé effect, it becomes surprisingly easy to take on the role of ‘teacher’ in almost any role. ([Location 786](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=786)) - You don’t need to be a guru. You can just be a guide. ([Location 794](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=794)) - when people feel they have power over their own actions, they’re much more likely to be intrinsically motivated to engage in them. ([Location 819](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=819)) - We have control even when we don’t know it. ([Location 835](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=835)) - When we can’t take ownership of the situation, we can still take ownership of the process. ([Location 854](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=854)) - There’s an extraordinary power to be gained by doing it your way. Even in the most disempowering circumstances. ([Location 868](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=868)) - Own Your Mindset ([Location 870](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=870)) - ‘Why do I have to do this?’ was a decision. And I could decide to think about it another way. ‘I choose to do this,’ I could tell myself. ‘I get to do this.’ Or even, ‘I’m blessed to do this.’ ([Location 887](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=887)) - ‘Have to’ is coercive language that makes you feel powerless. ‘Choose to’ is autonomy-affirming language that makes you feel powerful. ([Location 903](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=903)) - Viktor Frankl, the Austrian psychiatrist and survivor of the Auschwitz concentration camp during World War Two, put it beautifully: ‘Everything can be taken from a man but one thing: the last of the human freedoms – to choose one’s attitude in any given set of circumstances, to choose one’s own way.’ ([Location 907](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=907)) - ‘Power’ is a scary word, but it doesn’t have to be. When we say the second energiser is power, we don’t mean exerting control over others. Here, we simply mean feeling empowered to take your job, life and future into your own hands. There are three ways you can increase your sense of power, starting now. Begin with confidence. We think our confidence is fixed, but actually it’s extremely malleable. So why not try ‘flipping the confidence switch’ – and playing the role of someone who’s already filled with self-belief? Next, level up your skills. Ask yourself: if I were completely new to this task, what would this look like? And how can I start teaching others even though I’m not an expert yet? Finally, see what you can do to take ownership, even in moments when you don’t have as much control as you’d like. Remember, if you can’t choose what you work on, you can still choose how you work on it. The outcome isn’t always in your hands. But the process, and certainly your mindset, often is. ([Location 911](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=911)) - Note: - **Redefining 'Power'**: The word 'power' can seem daunting, but it's about empowerment in your career and life, not about controlling others. - **Start with Confidence**: - Understand that confidence isn't fixed; it's adaptable. - Try acting as if you're already full of self-belief. - **Enhance Your Skills**: - Approach tasks as if you were new to them. - Begin teaching others, regardless of whether you consider yourself an expert. - **Embrace Ownership**: - Find ways to take charge, even in situations with limited control. - Focus on the process and your mindset, recognizing that outcomes may not always be in your control. - ‘relational energy’: the fact that our interactions with others can have a profound effect on our mood. ([Location 932](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=932)) - Teamwork is as much a psychological state as a way of dividing up tasks. ([Location 971](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=971)) - Note: The pschological state of teamwork reminds me of the Red vs Black exercise I’d done with Klemmer & Assoc. - to deliberately think about the people you’re working alongside as part of your team. ([Location 992](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=992)) - Synchronicity makes us want to help others. And it makes us want to help ourselves. ([Location 1020](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1020)) - the ‘Benjamin Franklin effect’. It suggests that when we ask someone for help, it’s likely to make them think better of us. ([Location 1086](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1086)) - others: we can ask others to help us, which will help them feel better, too. ([Location 1088](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1088)) - we need to get over our reluctance to ask. The easiest way to do this is by simply adopting a maxim: people are more eager to help than you think. ([Location 1093](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1093)) - frame the request in the right way. In particular, do your best to ask for help in person. ([Location 1096](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1096)) - Finally, make sure you’re using the right language. Avoid using negative phrases like ‘I feel really bad for asking you this…’ and avoid turning it into a transaction by saying things like ‘If you help me, I’ll do this for you.’ ([Location 1100](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1100)) - correctly, asking for help makes the person you’re asking feel as good as the help makes you feel. ([Location 1104](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1104)) - We’re much more likely to underestimate how much communication we need to do than overestimate it. ([Location 1112](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1112)) - Overcommunicate the Good ([Location 1120](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1120)) - to share positive news – and to react to positive news in an energising way. ([Location 1124](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1124)) - psychology, this form of self-reinforcing positive interaction is called capitalisation. ([Location 1127](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1127)) - try to make your overcommunication about the good as positive and as uplifting as possible. Overcommunication won’t just inspire them. It will inspire you too. ([Location 1159](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1159)) - turn your attention away from the problem and towards the solution. ([Location 1196](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1196)) - Life is more fun with friends around. That’s why our third energiser is people. There are some people who naturally uplift our energy – the trick is finding them. That starts with becoming a team player. Try treating the people you’re working with as comrades rather than competitors. Building connections with people is also about lending them a hand. This cuts both ways; not only do we too rarely help others, we also too rarely ask for help. So try asking: what can I do to brighten someone else’s day? Finally, remember the most oft-forgotten truth about human interaction: when you think you’ve communicated too much, you probably haven’t communicated enough. Is there a piece of information you’re hoarding that might just make someone else’s week? ([Location 1205](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1205)) - Note: Life becomes more enjoyable when shared with friends. This brings us to our third energizer: people. Certain individuals naturally boost our spirits, and the key is to identify them. This begins by embracing a team-oriented mindset. Consider those you work with as allies rather than rivals. Establishing bonds with others also involves offering assistance. This is a two-way street; we often fail to help others, and similarly, hesitate to seek help ourselves. So, ask yourself: how can I improve someone else's day? Finally, an important yet often overlooked aspect of human interactions is communication. If you feel you've communicated too much, chances are you haven't quite communicated enough. Are you withholding information that could potentially make a significant difference in someone's week? - Motivation clearly isn’t enough. And telling people to simply ‘feel more motivated’ isn’t just unhelpful, it’s potentially harmful, contributing to the sense of paralysis that caused procrastination in the first place. ([Location 1246](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1246)) - When not obsessing over whether you truly are motivated, much advice turns to another principle: discipline. Put simply, discipline is when we do stuff that we don’t feel like doing. It’s the opposite of motivation; it’s taking action despite how unmotivated you are. ([Location 1248](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1248)) - The unblock method encourages us to understand why we’re feeling bad about work in the first place. ([Location 1266](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1266)) - People with a low tolerance of uncertainty tend to view uncertain situations as threatening and anxiety-provoking, leading them to put things off – particularly on tasks involving any ambiguity. ([Location 1304](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1304)) - there are a handful of processes that reinforce the loop between uncertainty, anxiety and paralysis. We overestimate what’s at stake. Someone who’s already anxious will think that the uncertain event is going to be worse than it already is. We become hypervigilant. Sensing that something negative might happen, our safety antennae prick up to the sign of any potential danger. We stop recognising safety cues. Because we’re hypervigilant to threats, we’re not able to calm down when there really is no danger. We become avoidant. Our brains encourage us to adopt behavioural and cognitive avoidance strategies, to get us out of there as soon as possible. ([Location 1306](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1306)) - how can we ensure that our biggest ‘why’ is at the heart of our every choice? ([Location 1386](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1386)) - five whys not only to explain mistakes, but to determine whether a task is worth doing in the first place. ([Location 1399](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1399)) - a nebulous sense of purpose isn’t enough to get a project off the ground; you also need a detailed action plan, ([Location 1408](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1408)) - Specific, Measurable, Assignable, Relevant, Time-related ([Location 1431](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1431)) - FOCUSED (Flexible, Observable, Consistent, Universal, Simple, Explicit, Directed), ([Location 1434](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1434)) - HARD (Heartfelt, Animated, Required, Difficult), ([Location 1434](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1434)) - BANANA (Balanced, Absurd, Not Attainable, Nutty, Ambitious) ([Location 1435](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1435)) - Near-term: Near-term goals ensure that we’re concentrating on the immediate steps we need to take along our journey. They help us avoid being overwhelmed by the bigger picture. I find that a daily or weekly objective is the most helpful time horizon. Input-based: Input-based goals emphasise the process, rather than some distant, abstract end-goal. Whereas an output-based goal would home in on the end result – ‘Lose 5kg by the end of the year’, ‘Hit the bestseller list with my book’ – an input-based goal would focus on what we can do in the here and now – ‘Go for a ten-minute walk everyday’, ‘Write 100 words each morning for my novel’. Controllable: We want to focus on goals that are within our control. ‘Spend eight hours a day on my novel’ probably isn’t something you can actually do, since many external factors would have to come together for such an input to be possible. Setting a more genuinely controllable goal (like allocating twenty minutes per day to the task) is far more realistic. Energising: We’ve already discussed plenty of principles and strategies for making our projects, tasks and chores more energising. Is there a way to integrate play, power and people into the goals you set yourself? ([Location 1456](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1456)) - If you don’t know when you’re doing something, chances are you won’t do it. ([Location 1511](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1511)) - little triggers to action are called ‘implementation intentions’. And the science of behaviour change indicates they can be revolutionary. ([Location 1529](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1529)) - the truth is, structure gives you more freedom, not less. By carving out specific chunks of time for different activities, you’re ensuring that you have time for everything that’s important to you: work, hobbies, relaxation, relationships. You’re not just reacting to whatever comes up or gets thrown at you during the day. Instead, you’re designing your life according to your priorities. ([Location 1559](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1559)) - Level 1 is to time-block specific tasks you’ve been avoiding. ([Location 1566](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1566)) - Level 2 is time-blocking most of your day. ([Location 1570](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1570)) - level 3, time-blocking your ‘ideal week’. ([Location 1575](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1575)) - Time blocking isn’t about creating a rigid schedule that stresses you out; it’s about providing structure and ensuring there’s dedicated time for what matters most to you. ([Location 1583](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1583)) - We get procrastination wrong. All too often, we approach procrastination by treating the symptoms rather than the underlying causes. And all too often, those causes relate to our mood: when we feel bad, we achieve less. So the unblock method is about establishing what’s really blocking your good mood – and finding a way to eliminate it. The first emotional barrier is the simplest: uncertainty. The solution? To gain clarity about what you’re actually doing. That involves asking ‘why?’ and then using this to figure out your ‘how’. Next, ask ‘what?’. That means an alternative approach to goal-setting. Forget SMART goals. What you need are goals that feel NICE (near-term, input-based, controllable and energising). Last, ask ‘when?’. If you don’t know when you’re going to do something, chances are you won’t do it. One solution is to use implementation intentions – where your common daily habits become triggers for the things you intend to work on: for example, if I brush my teeth, then I’ll stretch my hamstring. ([Location 1587](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1587)) - Note: Our understanding of procrastination is often misguided. We typically focus on its symptoms rather than its root causes, which are frequently linked to our emotions: our productivity dips when we're feeling down. The key to overcoming procrastination is identifying and addressing what dampens your mood. The first step is tackling uncertainty, the most basic emotional hurdle. How? By gaining clear insight into your actions. This involves questioning 'why?', which helps in determining your 'how'. Then, consider 'what?'. This leads to a different way of setting goals. Instead of SMART goals, aim for goals that are NICE (near-term, input-based, controllable, and energizing). Lastly, address 'when?'. If you haven’t scheduled a task, it’s likely it won’t get done. One strategy is to use implementation intentions, where regular routines trigger your planned tasks. For instance, think: if I brush my teeth, then I'll stretch my hamstring. - The amygdala is the ‘threat detector’, responsible for generating emotions that help us survive – emotions like fear. ([Location 1611](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1611)) - The bad news is that the amygdala can also identify perceived but illusory threats. Researchers call this the ‘amygdala hijack’. It’s what happens when the amygdala tells us to avoid and flee, even when there’s no serious threat to our safety. ([Location 1615](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1615)) - It isn’t lack of talent or inspiration that’s holding you back. It’s fear. ([Location 1625](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1625)) - Knowledge is power. Getting to know our fears is the first step towards overcoming them. ([Location 1647](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1647)) - recognise when an amygdala hijack is happening. This technique is called ‘affective labelling’. Put simply, it’s the act of putting your feelings into words, which forces you to identify and get to know the sensations you’re experiencing. ([Location 1665](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1665)) - Note: recognise when an amygdala hijack is happening. This technique is called ‘affective labelling’. Put simply, it’s the act of putting your feelings into words, which forces you to identify and get to know the sensations you’re experiencing. - increases our self-awareness. By naming and acknowledging our fears, we cultivate a deeper self-awareness that helps us better understand our emotional patterns. Second, it reduces our rumination. Cyclical thoughts about our fears can make us even more convinced the fear is justified. When we label our emotions, we become better able to process and release them – and so escape the cyclical thoughts that make us put things off. ([Location 1667](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1667)) - Note: Enhances our understanding of ourselves. Recognizing and addressing our fears leads to a more profound understanding of our emotional habits. Additionally, it lessens our tendency to overthink. Repeatedly thinking about our fears can reinforce our belief that they are reasonable. Naming our emotions allows us to more effectively manage and let go of them, breaking the cycle of overthinking that causes procrastination. - One strategy I find helpful is to tell myself the experience I’m going through, but as a story about someone else. ([Location 1683](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1683)) - we’re scared, we become paralysed. ([Location 1725](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1725)) - cognitive paralysis is something we can reduce. ([Location 1726](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1726)) - When you catch yourself catastrophising in this way, try to take a step back and look at the bigger picture. With the right toolkit, we can come to realise things aren’t as bad as they seem – and so the fear becomes less intense. ([Location 1738](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1738)) - ‘cognitive reappraisal’: changing the interpretation of a situation so that we feel better emotionally. The main goal of cognitive reappraisal is to shift our perspective on an event, thought or feeling, allowing us to experience a more positive emotional response. ([Location 1741](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1741)) - Note: 'Cognitive reappraisal' refers to altering how we perceive a situation to improve our emotional response. The primary aim of this technique is to change our viewpoint regarding an event, thought, or emotion, enabling us to react in a more positive and emotionally healthy way. - Self-Confidence = Perception of Ability – Perception of Standards ([Location 1775](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1775)) - ‘spotlight effect’. We’re highly attuned to what others think of us. This makes sense – as social creatures, our amygdala is always on the hunt for threats to our status. But this means that we spend our lives believing a spotlight is always trained on us, and that everyone around is constantly looking at us, analysing our behaviours, and passing judgement on our worth as human beings. ([Location 1835](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1835)) - Note: The 'spotlight effect' describes our heightened sensitivity to others' perceptions of us. This is understandable, given our social nature and the amygdala's role in scanning for status threats. Consequently, we often feel as though we are under constant scrutiny, with everyone around us observing, analyzing our actions, and judging our value as individuals. - The mindset of ‘no one cares’ can be totally transformative. It’s one of the simplest methods I’ve identified to reduce my anxiety-related procrastination. ([Location 1850](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1850)) - But there’s a healthy level of fear. And then there’s a level that paralyses us. ([Location 1853](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1853)) - step into your alter ego. Find a quiet space where you can be alone and take a few moments to visualise yourself transforming into the alternative ‘you’. Imagine yourself adopting their posture, voice and mindset. ([Location 1881](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1881)) - Our second emotional blocker is even thornier: fear. If you’ve ever put off applying for a daunting job or asking someone you like on a date, you’ve encountered this particular monster. The solution isn’t to get rid of fear, though – instead, it’s to develop the courage to face up to it. That courage comes from three sources. The first is to understand your fear. Ask yourself: why have I not started on that task or project yet? What am I afraid of? Where does this fear come from? The second is to reduce your fear. Our fears are often blown out of proportion. Ask yourself these questions to prevent yourself from catastrophising: will this matter in 10 minutes? Will this matter in 10 weeks? Will this matter in 10 years? The third is to overcome your fear. If you’re scared of what other people think, remind yourself that most people are not, in fact, thinking about you. We’re a self-conscious species, but we’re not usually a judgemental one. ([Location 1890](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1890)) - Note: Our second major emotional obstacle is fear, a challenging barrier many of us face. For instance, hesitating to apply for a challenging job or ask someone out on a date are common examples of fear in action. The goal isn't to eliminate fear but to build the courage to confront it. This courage is nurtured from three key areas: 1. **Understanding Your Fear**: Start by asking questions like, "Why haven't I begun this task or project?" "What am I afraid of?" and "Where does this fear originate?" Answering these questions can help you understand the root of your fear. 2. **Reducing Your Fear**: Often, our fears are exaggerated. To avoid catastrophizing, ask yourself, "Will this matter in 10 minutes? 10 weeks? 10 years?" This perspective can help minimize the fear's intensity. 3. **Overcoming Your Fear**: If you’re worried about others' opinions, remember that most people are likely not thinking about you. While we are a self-aware species, we are not inherently judgmental. Remembering this can help in overcoming the fear related to social perception. - Tags: favorite - Newton recognised, it takes way more energy to get started than it does to keep going. ([Location 1916](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1916)) - reducing the friction – and so making it easier to get started. ([Location 1952](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1952)) - It’s not just your environment that makes it difficult to begin a task, of course. It is also your mood. ([Location 1967](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1967)) - commit to working on a task for just five minutes. ([Location 1976](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=1976)) - difficulty making things happen is that I don’t have a set of clear, simple steps to follow right now. Hence inertia. And hence procrastination. Mochary calls his principle the ‘bias to action’. ([Location 2001](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2001)) - This bias to action is the second way to overcome inertia. ([Location 2005](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2005)) - tracking your progress helps you identify any areas where you may be falling behind, or where you need to make adjustments. ([Location 2045](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2045)) - monitoring your progress, you can identify patterns, habits or obstacles that may be hindering your progress. ([Location 2045](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2045)) - tracking your progress provides you with tangible evidence that you’re moving towards your goals. ([Location 2050](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2050)) - find your buddy. ([Location 2092](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2092)) - agree on what accountability culture you want to create. ([Location 2096](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2096)) - accountability process in a little more detail. How’s your buddy going to hold you accountable, and vice versa? ([Location 2102](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2102)) - beating yourself up is a bigger issue than procrastination ever could be. ([Location 2118](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2118)) - You can focus on the small losses. Or you can celebrate the small wins. ([Location 2134](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2134)) - burnout isn’t just a thing that happens to overworked people in stressful jobs. It can happen to anyone when work stops feeling meaningful, enjoyable or manageable. ([Location 2170](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2170)) - burnouts that come about from simply taking on too much work. Your mood is suffering because you’re packing too much into each day. I call these overexertion burnouts. ([Location 2188](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2188)) - Your mood is suffering because you haven’t given yourself the deeper periods of time off that you need – not just little breaks throughout the day, but the longer breaks that recharge the energy of your mind, body, and spirit. I call these depletion burnouts. ([Location 2190](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2190)) - are burnouts that relate to doing the wrong stuff. ([Location 2192](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2192)) - get a clear sense of where your energy is actually going. ([Location 2247](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2247)) - RESIST DISTRACTION ([Location 2309](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2309)) - Add Friction ([Location 2331](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2331)) - Correct Course ([Location 2360](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2360)) - schedule time into your calendar to do nothing. And schedule more of it than you think. ([Location 2412](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2412)) - Psychologists believe that our ability to self-regulate is a limited resource that is easily depleted. ([Location 2415](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2415)) - Breaks aren’t a special treat. They’re an absolute necessity. ([Location 2447](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2447)) - The greatest cause of burnout isn’t exhaustion. It’s low mood. If you can make yourself feel better, you won’t just achieve more – you’ll last longer, too. Our first kind of burnout arises from overexertion. The solution: do less. There are three ways to do less in practice. The first is to stop yourself from overcommitting. Limit the list of projects you’re working on and get comfortable with saying ‘no’. Ask yourself: if I had to pick only one project to put all my energy into, what would that be? The second way is to resist distraction. Ask yourself: can I uninstall social media apps on my phone so that I can access them only through my web browser? How can I correct course and restart if (or, more realistically, when) I get distracted? The third way is to find moments in your working day to do nothing. Ask yourself: am I treating breaks as a special event rather than a necessity? And what could I do to take more of them? ([Location 2474](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2474)) - Note: The primary cause of burnout is not exhaustion, but rather a persistently low mood. Enhancing your mood not only leads to greater achievements but also increases your endurance. The first type of burnout comes from overexertion, and its remedy is to do less. This can be achieved in three practical ways: 1. **Avoid Overcommitting**: Limit your active projects and become comfortable with saying 'no'. Consider which single project deserves your full commitment if you had to choose only one. 2. **Resist Distraction**: Assess your use of social media and other distractions. Consider uninstalling apps from your phone and using them only through a web browser. Plan strategies for refocusing and restarting after inevitable distractions. 3. **Incorporate Breaks into Your Day**: Rethink your approach to breaks, treating them as a necessity rather than a luxury. Reflect on how you can integrate more frequent breaks into your workday to avoid constant exertion. - creative activities unlock our sense of competence. ([Location 2529](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2529)) - creative activities play to our feelings of autonomy. ([Location 2532](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2532)) - creative activities give us a feeling of liberty. They help us properly disengage from our work; ([Location 2536](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2536)) - creative activities help us mellow. Done right, creative activities are relaxed and low stakes. ([Location 2539](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2539)) - Hobbies are the first way we can integrate CALM activities into our lives. The defining characteristic of a hobby is that it’s low stakes; there’s simply no way to win or lose a hobby, ([Location 2555](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2555)) - continually remind yourself that the hobby should be enjoyed for the process, rather than any kind of high-stakes goal. ([Location 2563](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2563)) - Unlike an open-ended hobby, a project has a definite beginning and end. Projects can be particularly useful in building our sense of competence and autonomy as they give us a feeling of accomplishment when we reach our end goal. ([Location 2574](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2574)) - Nature replenishes our cognitive abilities and boosts our energy. ([Location 2609](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2609)) - RECHARGE MINDLESSLY ([Location 2658](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2658)) - ‘default mode network’ (DMN) that governs the strange places our absent minds go to. The DMN helps us to recall memories, to daydream and to imagine the future. And it becomes more active the less engaged we are with mentally draining tasks. ([Location 2689](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2689)) - Even scheduling time for mind-wandering involves doing something. You’re still in productivity mode; it’s just that your productivity is going to be activated by doing as little as possible. ([Location 2704](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2704)) - The Reitoff principle is the idea that we should grant ourselves permission to write off a day and intentionally step away from achieving anything. ([Location 2715](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2715)) - allowing yourself to occasionally hit the pause button and step away from the constant pressure, you create space for growth and creativity. ([Location 2725](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2725)) - Our second kind of burnout relates to rest time. Depletion burnouts result from not giving yourself enough time or space to truly recharge. The solution: understand how to rest in a way that energises you. The best way to rest is all about feeling calm. Or rather, CALM. Find an activity or project that makes you feel Competent, Autonomous, Liberated and Mellow. A second solution is to spend time in and with nature. Even a tiny amount of greenery can have a transformative impact. So take a walk, even if it’s a short one. And try bringing nature indoors – whether that’s a new house plant or just the soundtrack of some birds chirping. Not all rest needs to be so strategic, however. Sometimes, the most energising thing you can do is to do nothing at all. By doing less today, you’ll feel better tomorrow. ([Location 2729](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2729)) - Note: The second type of burnout is related to rest, specifically the lack of adequate time or space for true rejuvenation. This is termed depletion burnout. Addressing this involves learning how to rest in ways that revitalize you. Effective resting strategies include: 1. **Feel CALM**: Engage in activities or projects that make you feel Competent, Autonomous, Liberated, and Mellow. This acronym, CALM, represents key qualities that contribute to restorative rest. 2. **Connect with Nature**: Spend time around nature, as even a small amount of greenery can be significantly beneficial. Consider short walks outdoors or bringing nature inside, such as through house plants or natural soundscapes like bird chirping. 3. **Embrace Doing Nothing**: Not all rest needs to be purposeful or strategic. Sometimes, the most refreshing action is to simply do nothing at all. Allowing yourself to rest today can improve your well-being and productivity tomorrow. - Not all extrinsic motivation is inherently ‘bad’. ([Location 2777](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2777)) - Misalignment burnout arises from the negative feelings that arise when our goals don’t match up to our sense of self. ([Location 2820](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2820)) - We generate identified motivation when we can connect our goals and actions to our sense of a meaningful existence. ([Location 2847](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2847)) - Your Current Path: Write out, in detail, what your life would look like five years from now if you continued down your current path. Your Alternative Path: Write out, in detail, what your life would look like five years from now if you took a completely different path. Your Radical Path: Write out, in detail, what your life would look like five years from now if you took a completely different path, where money, social obligations and what people would think, were irrelevant. ([Location 2894](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2894)) - ‘values affirmation interventions’, a scientific term for identifying your core personal values right now, and continually reflecting on them. ([Location 2914](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2914)) - Values affirmations make our most abstract ideals real. And they boost our confidence along the way. ([Location 2933](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2933)) - ‘To what extent do I feel like my current actions are aligned with my personal values?’ ([Location 2953](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=2953)) - the final ingredient in alignment involves a mindset shift: from thinking about our values at the level of lifetimes and years, to thinking about our values at the level of daily choices. ([Location 3002](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=3002)) - Misalignment burnouts arise when we spend time on goals that don’t match up with our sense of self. Overcoming misalignment is a lifelong task; one that requires us to continually work out what really matters to us, and change our behaviour accordingly. There are some surprisingly simple ways you can work out what matters to you today. First of all, look to your long-term future. Try envisioning yourself on your deathbed. Morbid as it sounds, this is the best way to give you a clearer view of what you want from your life right now. Next, think about your medium-term future. Reflect on what accomplishments you’d want to be celebrating in a year’s time. Then ask yourself: what does that 12-month celebration mean for my actions this week? Last, you should be ready to think about your short-term future. Because the good news is, you can take a step to alignment right now. What are three actions today that might take you a little step closer to the life you want in a year? ([Location 3079](https://readwise.io/to_kindle?action=open&asin=B0BQGKNHW1&location=3079)) - Note: Misalignment burnouts occur when our activities don't align with our personal identity or values. Addressing this type of burnout involves a continuous process of discovering what truly matters to us and adjusting our actions accordingly. To identify what is genuinely important to you, consider these steps: 1. **Long-Term Vision**: Imagine yourself at the end of your life. As grim as it may sound, this perspective can offer clarity on what you truly value and desire in your current life. 2. **Medium-Term Goals**: Reflect on what you would like to celebrate one year from now. Consider what these future achievements imply for your actions this week. This helps bridge the gap between long-term aspirations and immediate actions. 3. **Short-Term Actions**: Focus on the immediate future. Identify three actions you can take today that will bring you closer to the life you envision in a year. These small steps are crucial for realigning your daily activities with your broader life goals. ## Related - [[3. Resources/Readwise/Articles/10 Journalling Prompts That Changed My Life|10 Journalling Prompts That Changed My Life]] ## Book Review - [[4. Archives/Book reviews/Feel-Good Productivity|Feel-Good Productivity - Book Review]]