Book Notes:

• Motion vs. Action: Planning (motion) feels productive but doesn’t yield results; execution (action) is what matters.
• Failure Spiral: Unfinished tasks erode confidence, making future failures more likely.
• Planning Fallacy: Humans chronically underestimate time and effort required for tasks.
• 80/20 Rule: Focus on the 20% of efforts driving 80% of results to avoid burnout.
• 2-Minute Rule: If a task takes <2 minutes, do it immediately to prevent procrastination.
• Zeigarnik Effect: Unfinished tasks occupy mental space, creating stress until completed.
• Parkinson’s Law: Work expands to fill the time allotted—set tighter deadlines.
• Implementation Intentions: Pre-plan “if X, then Y” responses to automate decision-making.
• Temptation Bundling: Pair unappealing tasks with enjoyable rewards to boost motivation.
• Productive Procrastination: Channel procrastination into useful tasks instead of idleness.
• Sunk Cost Fallacy: Avoid continuing projects solely due to past investment, not future value.
• 5-Second Rule: Act within 5 seconds of deciding to prevent overthinking.
• Precommitment Devices: Lock yourself into productive paths (e.g., deadlines, accountability).
• Progress Principle: Small wins create momentum and reinforce motivation.
• Eisenhower Matrix: Prioritize tasks by urgency/importance to avoid busywork.
• Habit Stacking: Attach new habits to existing routines for easier adoption.
• Self-Compassion: Reduce guilt over setbacks to maintain long-term persistence.
• Hyperfocus: Single-tasking outperforms multitasking in quality and speed.
• Ovsiankina Effect: Interrupted tasks create mental tension until resumed.
• Environmental Design: Remove distractions to make productive choices effortless.
• Two-Day Rule: Never skip a habit/task twice in a row to prevent collapse.
• Decision Fatigue: Simplify choices to preserve willpower for critical tasks.
• Eat the Frog: Tackle the hardest task first to build momentum.
• Accountability Partners: Social pressure increases commitment to goals.
• Define “Done”: Clear completion criteria prevent endless tweaking.
• Dopamine & Habits: Reward yourself immediately after progress to reinforce behavior.
• Time Blocking: Schedule tasks in fixed blocks to combat procrastination.
• Perfectionism Trap: Aim for “good enough” to avoid paralysis by analysis.
• 85% Rule: Progress, not perfection, sustains long-term effort.
• Diderot Effect: Avoid new distractions that derail focus (e.g., shiny object syndrome).
• Visualize Success: Mental rehearsal primes the brain for action.
• Identity Shifts: View yourself as someone who finishes tasks to align behavior.
• Self-Sabotage Patterns: Identify and disrupt cycles of avoidance or fear.
• Goldilocks Rule: Tasks must be challenging but achievable to maintain engagement.
• Seinfeld Strategy: Maintain streaks (e.g., “don’t break the chain”) for consistency.
• Strategic Incompetence: Deliberately avoid tasks that don’t align with priorities.
• Feedback Loops: Regularly assess progress and adjust strategies.
• Swiss Cheese Method: Break tasks into small, manageable chunks.
• Task Batching: Group similar tasks to reduce cognitive switching costs.
• Energy Management: Align tasks with peak mental/physical energy times.
• Creative Procrastination: Delay non-critical tasks to focus on high-impact work.
• Fear-Driven Delay: Address underlying fears (e.g., failure, judgment) causing stalls.
• Emotional Regulation: Practice mindfulness to navigate frustration or boredom.
• 5 Whys Technique: Uncover root causes of procrastination (ask “why” repeatedly).
• Rituals: Create pre-task routines to signal focus (e.g., brewing coffee).
• Power of Deadlines: Self-imposed deadlines improve urgency and output.
• Fresh Start Effect: Leverage temporal landmarks (e.g., Mondays) to reset motivation.
• Progress Journaling: Track daily accomplishments to combat discouragement.
• Optimal Stress: Moderate stress boosts performance; extreme stress cripples it.
• Inversion Thinking: Avoid worst-case scenarios by planning backward from failure.
• Micro-Quotas: Set tiny daily goals (e.g., “write 100 words”) to build consistency.
• Gamification: Turn tasks into games with points, levels, or rewards.
• Decision Matrix: Rank tasks by impact/effort to prioritize effectively.
• Brain Dumping: Write down all mental clutter to free cognitive resources.
• Intermittent Rewards: Variable rewards (like slot machines) sustain engagement.
• Task Visualization: Map out each step to reduce ambiguity and resistance.
• Progress Tracking: Use charts or apps to make progress tangible.
• Peer Comparison: Healthy competition can boost motivation (if non-toxic).
• Deliberate Practice: Focus on skill gaps with targeted, feedback-driven effort.
• Default Options: Automate choices (e.g., meal prepping) to conserve willpower.
• Legacy Thinking: Frame tasks as part of a larger legacy to enhance meaning.