Dysfunctional Thoughts: 2018 01 29 – On Procastinating


  1. I have several big tasks and already scheduled them today in Google Calendar, 5 Tasks
  2. But I am procrastinating them, these tasks are already scheduled multiple times and I manage to dodge them until I can’t.

Emotion – Pre

  1. Overwhelmed: 80%

Automatic Thoughts 

  1. I can’t do it, so many details to be think about.
  2. I am not exactly ready to work on it, my energy level is not at peak
  3. I need time for background processing so I can complete them
  4. There are so many tasks on my plate, I am confuse which one to do and whether they are the most important tasks

Rational Thoughts 

  1. All or Nothing. Yes, there are details thats way I scheduled them and allocate time for them and create evernote post, paper scratch notes or mind map for putting all of details and make sure everything get done and not missed, if they are not completed within the allocated time I can scheduled them for next day.
  2. Emotional decision. Ready or not I should do it, sooner better than later, I might search for a conducive place or condition to do them without distraction and use podomori timer to increase probability of focus.

Emotion – Post 

  1. Overwhelmed: 25%


  1. Allocate time with podomori to increase chance of focus. Stop when allocated times is up and allocate more if really important
  2. Use the short planning routine 
  3. Use Scratch notes, evernote, or mind map for ensuring issues are inventoried and cleared.

The 2 Books at early 2018

I read 2 books, profound ones. First is the book about negotiation by Chris Voss and Feeling Good by David Burns, they both help me resolve my pressing and immediate problems. Thank God, for them, I gain a lot in handling communication with others and handling the internal communication within myself, both has been under pressure for quite some time.

They introduce practical, easy to use and the most important part “effective” in showing result not in a hacky short term way, but robust in gaining immediate result and survivable for long term use.

Never Split The Differences:

  1. Start with No
  2. That’s right, NOT You’re right, NOT I understand
  3. Accusation audit: say it yourself instead of by accusers
  4. Calibrated questions: What and how, NEVER Why, How can I do that?
  5. Tactical Emphaty: Label feelings, Mirroring, paraphrasing, show the way
  6. Find the black swan

Feeling Good

  1. Cognitive Dissonance
  2. Thoughts cause Emotion cause Behaviour and then self enforcing
  3. Emotion, find the Automatic thoughts, find Cognitive Dissonance, counter with Rational Thoughts, Cope
  4. Addiction: List all Benefits, Visualize achieving Benefits (Feeling rich ahead of time, is the counter example, you get loose and goes spend thrift, you change)
  5. Identify the Thoughts and Talkback
  6. Action First, Motivation Second
  7. Pleasure and Mastery activity planning and Target VS Actual scoring

The cognitive dissonance

  1. All or Nothing
  2. Personalization
  3. Exageration
  4. Mental Filter: see only the negatives
  5. Discarding Positives
  6. Labeling
  7. Emotional reasoning
  8. Should
  9. Mind reading
  10. Generalization
  11. Change
  12. Fair
  13. Reward
  14. Right
  15. Control