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

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<!-- .slide: data-background="slides/outcomes.jpg" data-background-size="contain" data-background-opacity="0.5" -->
## 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)
---
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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<!-- .slide: data-background="slides/hamster_in_box.jpg" data-background-size="contain" data-background-opacity="0.3" data-transition="fade-in slide-out" -->
### 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-
<!-- .slide: data-background="slides/hamster_in_box.jpg" data-background-size="contain" data-background-opacity="0.6" -->
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#### Baby Elephant Syndrome <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background="slides/baby_elephant.jpg" data-background-opacity="0.3" data-background-size="contain" -->
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" -->
-V-
<!-- .slide: data-background="slides/baby_elephant.jpg" data-background-opacity="0.1" data-background-size="contain" -->
#### Learned helplessness<!-- .element: class="text-over-image" -->
[Martin Seligman] <!-- .element: class="reference-author" -->
---
#### 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 " -->
---
#### How to break out?
---
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### Time Perspectives
- positive past
- negative past
- present
- future
[Philip Zimbardo] <!-- .element: class="reference-author" -->
-V-
<!-- .slide: data-transition="fade" -->
#### Focusing on
- ~~positive past~~
- **negative past**
- **present**
- ~~future~~
#### results in a hamster, depressions. <!-- .element: class="fragment " -->
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<!-- .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
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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 " -->
---
#### 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" -->
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We choose **how we interpret** our past.
---
<!-- .slide: data-background="slides/choice_of_attitude.jpg" data-background-size="contain" data-background-opacity="0.3" -->
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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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<!-- .slide: data-background="slides/three_good_things.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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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 " -->