Procrastination works like an AC current rather than a hot frying pan — you can’t just let go. Every time you think about the project you’re avoiding, you beat yourself up for not doing it. Now the project is associated with pain. “Think about it on a mammalian level: a dog comes and every time it sees you, you kick it in the face. It doesn’t want to see you anymore.”
This creates a self-reinforcing loop: think about the task → punish yourself → associate the task with punishment → avoid the task → feel worse → punish yourself more. The resistance to the task becomes electrified by negative reinforcement.
The solution is surprisingly simple: every time you think about the problem, envision yourself enjoying doing it instead of asking “why haven’t I done that yet?” Positively reward yourself every time you move toward the thing. Joe also points out that procrastination without resistance in it is simply the impulse to do something — there’s energy and excitement underneath the avoidance. The “should” creates the procrastination; remove the should and what remains is wanting.
Related Concepts
- Procrastination is emotional avoidance
- Procrastination requires self-abuse
- Shame fuels the habit that creates more shame
- Bullying yourself creates resistance
- The avoidance chain runs from essential self through thinking to addiction
- Shame addiction keeps you stuck in the patterns you regret