a cura da PROCRASTINAÇÃO que você NÃO QUER OUVIR

Summary

The video script discusses common issues people face with procrastination and how it's not just about knowing what to do, but executing it. Psychologist Lisa Guerra explains that resistance often arises when we need to do something beneficial. She introduces cognitive-behavioral therapy strategies to overcome procrastination, including understanding one's cognitive model, dealing with perfectionism, and setting realistic rules. Guerra also highlights the ACT Matrix tool to align behavior with personal values and goals, providing practical steps to combat procrastination.

Takeaways

• 😀 One of the most common problems people face is not knowing what needs to be done to improve or boost their lives, but rather the inability to execute tasks daily.
• 🔄 Procrastination often arises when individuals need to do something beneficial for themselves, such as delivering a project, studying for an exam, or starting an idea.
• 🧠 Our brains and lives are wired in such a way that resistance kicks in when faced with tasks that are good for us.
• 👩‍🏫 Lisa Guerra, a psychologist, explains that there are various strategies from Cognitive Behavioral Therapy (CBT) that can help combat procrastination effectively.
• 🎯 The video script emphasizes that overcoming procrastination is not as simple as setting a timer or forcing oneself to work for a few minutes.
• 🌟 The script introduces a course on productivity by Alura, a leading technology school in Brazil, which offers a comprehensive learning platform and community support.
• 📈 The concept of 'cognitive model' in CBT is discussed, which refers to the mental framework we use to process information and react based on environmental stimuli.
• 💡 The script suggests that procrastination might be a result of not genuinely desiring the activity or task at hand, which can make execution unsustainable.
• 🚧 Perfectionism is highlighted as a significant driver of procrastination, as it can create high standards that are difficult to meet, leading to avoidance of tasks.
• 🏃‍♀️ The script introduces the Matrix tool from Acceptance and Commitment Therapy (ACT), which helps individuals identify what brings them closer to or pushes them away from their values and goals.
• 🔗 The Matrix tool is practical for not only procrastination but also for various other situations, helping individuals align their behaviors with their objectives and values.

Q & A

What is the main issue people face according to the script?

The main issue people face is not knowing what needs to be done to improve or boost their lives, but rather the inability to execute or perform tasks on a daily basis despite发誓that they will be different the next day.

What is the role of resistance in procrastination?

Resistance takes over when one needs to do something beneficial, such as delivering a project for their boss, studying for an exam, or starting an idea. It's a barrier that prevents action despite the intention to be productive.

Who is Lisa Guerra and what is her area of expertise?

Lisa Guerra is a psychologist who specializes in cognitive-behavioral therapy, which is her area of expertise.

What is the significance of the Alura course mentioned in the script?

The Alura course is significant because it offers comprehensive technology education and career transition opportunities. It provides a wide range of content and has a strong community for exchanging ideas, along with AI assistance for studying.

What is the concept of 'cognitive model' in cognitive-behavioral therapy?

The 'cognitive model' refers to the mental framework through which individuals process information, automatic thoughts, and behavioral reactions based on environmental stimuli. It's shaped by experiences and influences how one perceives the world.

Why does the script mention the theory of 'expectancy versus value' in relation to procrastination?

The theory of 'expectancy versus value' is mentioned to explain how procrastination occurs when individuals assess a task as having low value or believe their chances of success are slim, leading them to prefer immediate gratification.

How does perfectionism contribute to procrastination as discussed in the script?

Perfectionism contributes to procrastination by creating high standards that are hard to meet, leading individuals to delay starting tasks because they feel unprepared or believe conditions are not perfect.

What is the role of 'rules' in shaping behavior according to cognitive-behavioral therapy?

In cognitive-behavioral therapy, 'rules' are internal guidelines that individuals create for themselves, influencing daily behavior and decisions. These rules can lead to procrastination if they set unrealistic standards or expectations.

What is compensatory behavior in the context of procrastination?

Compensatory behavior in the context of procrastination refers to actions taken to alleviate discomfort or negative emotions, such as anxiety or inadequacy, which may result from avoiding tasks or other behaviors.

What is the Matrix tool mentioned in the script and how can it help with procrastination?

The Matrix tool is a practical method for analyzing one's values and behaviors to see how procrastination or avoidant behavior is related to unpleasant experiences and contrasting it with the benefits of acting according to one's values and goals.

How can the Matrix tool be applied beyond procrastination?

The Matrix tool can be applied to various situations and contexts beyond procrastination. It helps individuals visualize how certain behaviors or thought patterns are keeping them from their goals and identify if their goals align with their values.