talk-end-of-procrastination/slides/outcomes.md

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## Outcomes <!-- .element: class="text-over-image" -->
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Daily meaningful activities

using skills you already have

gets you into flow.

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Flow frequently brings **outcomes**:

- emotional outcomes (makes us happy)
- material outcomes (fruits of our labour)

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Outcomes keep us going.

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### But sometimes...

we get derailed by bad mood 

- by negative events or emotions around us <!-- .element: class="fragment" -->
- due to our own failing <!-- .element: class="fragment" -->
- by recalling a negative past <!-- .element: class="fragment" -->

and lose our flow.

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Negativity captures our attention

more than positivity.

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#### So we stay down

due to the negative feedback loop:

Negativity and pessimism reinforce themselves.<!-- .element: class="fragment" -->

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We need **emotional stability** to keep us going.

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### Hamster in a box <!-- .element: class="text-over-image" -->
<p>&nbsp;</p>

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### Hamster in a box

- when put in a box with a lid, it will try to jump out
- and after a day or two it will give up and never try again<!-- .element: class="fragment" -->
- even once the lid is removed <!-- .element: class="fragment" -->

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#### Baby Elephant Syndrome <!-- .element: class="text-over-image" -->
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Young elephant gets tied to a tree by a thin rope which it can't break.

As an adult, it is constrained by the same thin rope and it doesn't break free.<!-- .element: class="fragment" -->

Because it learned it is no use to even try.<!-- .element: class="fragment" -->

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#### Learned helplessness<!-- .element: class="text-over-image" -->
[Martin Seligman] <!-- .element: class="reference-author" -->

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#### Hamster Procrastination Cycle
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1. Do nothing<!-- .element: class="fragment " -->
2. Have regrets<!-- .element: class="fragment " -->
3. Doubt yourself<!-- .element: class="fragment " -->
4. Feel helpless<!-- .element: class="fragment " -->
5. GOTO 1<!-- .element: class="fragment " -->

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#### How to break out?

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### Time Perspectives

- positive past
- negative past
- present
- future

[Philip Zimbardo] <!-- .element: class="reference-author" -->

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#### Focusing on

- ~~positive past~~
- **negative past**
- **present**
- ~~future~~

#### results in a hamster, depressions. <!-- .element: class="fragment " -->

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#### Refocusing on

- **positive past** <!-- .element: class="fragment highlight-blue" data-fragment-index="2" -->
- ~~negative past~~ <!-- .element: class="fragment semi-fade-out" data-fragment-index="2" -->
- ~~present~~
- **future** <!-- .element: class="fragment highlight-blue" data-fragment-index="1" -->

#### breaks out of the hamster. <!-- .element: class="fragment " -->

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#### Positive Cycle of Flow
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1. Do meaningful actions<!-- .element: class="fragment " -->
2. Feel good<!-- .element: class="fragment " -->
3. Growing skills<!-- .element: class="fragment " -->
4. Believe in yourself<!-- .element: class="fragment " -->
5. GOTO 1<!-- .element: class="fragment " -->

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#### How to orient yourself towards the future?

Personal Vision <!-- .element: class="fragment fade-right" -->

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#### How to perceive your past positively?

Choice of attitude <!-- .element: class="fragment fade-left" -->

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We are free to choose our reaction to events.

[Viktor Frankl] <!-- .element: class="reference-author" -->

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We choose **how we interpret** our past.

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### TOOL: Choice of attitude <!-- .element: class="text-over-image" -->

<small>(originally named *Inner-game*; not related to Timothy Gallwey's work)</small>

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Interpreting seemingly *negative events*

as **neutral** or even **positive**.

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Event → 😟/😐/😀

<div class="flex-container">
<div style="width: 50%" class="fragment">

#### Default:
Failure → 😟 

</div>
<div style="width: 50%" class="fragment">

#### Choice:
Failure → 😐/😀 

</div>
</div>

Micro-habit that can be trained. <!-- .element: class="fragment " -->

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### My switched attitudes

1. Calming down my expectation of perfect social interactions <!-- .element: class="fragment " -->
    - "This went well, we both enjoyed the chat." <!-- .element: class="fragment " -->
2. Burying past failures <!-- .element: class="fragment " -->
    - "At least I learned to do something new!" <!-- .element: class="fragment " -->

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### TOOL: Three Good Things <!-- .element: class="text-over-image" -->

[Martin Seligman] <!-- .element: class="reference-author" -->
(Learned Optimism)

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At the end of every day,

think about 3 things

that went well for you.

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#### Why?

Increases positive emotions, hope and optimism.

Strengthens your focus on positive past.

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### My Good Things?

Done daily during dinner as a family.

Today, I liked that...<!-- .element: class="fragment " -->
1. I had a chat with my coworkers over coffee<!-- .element: class="fragment " -->
2. I resolved one bug<!-- .element: class="fragment " -->
3. I finally gave my talk on procrastination!<!-- .element: class="fragment " -->