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

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## Outcomes <!-- .element: class="text-over-image" -->
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-V-
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Daily meaningful activities
using skills you already have
gets you into flow.
-V-
Flow frequently brings **outcomes**:
- emotional outcomes (makes us happy)
- material outcomes (fruits of our labour)
---
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.
-V-
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" -->
-V-
We need **emotional stability** to keep us going.
---
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### Hamster in a box <!-- .element: class="text-over-image" -->
<p>&nbsp;</p>
-V-
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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" -->
-V-
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---
### Learned helplessness
[Martin Seligman] <!-- .element: class="reference-author" -->
-V-
#### Baby Elephant Syndrome
...
---
#### Hamster Procrastination Cycle
1. Do nothing
2. Have regrets
3. Doubt yourself
4. Feel helpless
5. GOTO 1
---
#### How to break out?
---
### Time Perspectives
[Philip Zimbardo] <!-- .element: class="reference-author" -->
- positive past
- negative past
- present
- future
---
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Focusing on
- ~~positive past~~
- **negative past**
- **present**
- ~~future~~
results in a hamster, depressions. <!-- .element: class="fragment " -->
---
<!-- .slide: data-transition="fade-in slide-out" -->
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 " -->
---
#### Positive Cycle of Flow
1. Do meaningful actions
2. Feel good
3. Growing skills
4. Believe in yourself
5. GOTO 1
---
#### How to orient yourself towards the future?
Personal Vision <!-- .element: class="fragment fade-right" -->
---
#### How to perceive your past positively?
Choice of attitude <!-- .element: class="fragment fade-left" -->
---
We are free to choose our reaction to events.
[Viktor Frankl] <!-- .element: class="reference-author" -->
---
We choose **how we interpret** our past.
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### TOOL: Choice of attitude
<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 " -->
---
### TOOL: Three Good Things
[Martin Seligman] <!-- .element: class="reference-author" -->
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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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#### Learned optimism
[Martin Seligman] <!-- .element: class="reference-author" -->
---
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### My Journey
...