Dopamine Trough: The depth and duration of a low motivation state (dopamine trough) is proportional to the height and steepness of the preceding dopamine peak.
Recovery from Trough: The rate of recovery from a dopamine trough is also proportional to the steepness of the trough.
Motivation and Procrastination: Typical actions like cleaning or handling bills don't necessarily overcome procrastination effectively.
Strategies to Overcome Procrastination
Engage in Harder Activities
Doing tasks that are harder and more effortful than the current state of procrastination can help rebound faster from the dopamine trough.
Example: Instead of cleaning (considered easier), engage in something that requires more effort.
Avoid Harmful Methods
Clarification: "More painful" tasks should not involve any physical or psychological harm.
Use Discomfort to Overcome Procrastination
Put body and mind into a state of discomfort quickly.
Example: Cold showers or cold immersion can increase dopamine long-term and cause pain, thereby helping to rebound out of the dopamine trough.
Limbic Friction
Definition: The psychological resistance encountered when trying to switch states or perform tasks.
Types: Can be due to tiredness or anxiety.
Management: Understanding and managing limbic friction is key to overcoming procrastination.
Practical Applications
Exercise as a Tool
Strategy: Perform a small amount of exercise (e.g., 1-5 minutes) to break out of the amotivated state.
Sometimes even this may not work for everyone, needing more intense methods.
Intense Discomfort
Identify tasks that are significantly more uncomfortable than the current state of procrastination, but still safe.
Example: Cold water exposure as a method to quickly rebound from the dopamine trough.
Key Takeaways
Waiting for procrastination to pass is not effective.
Engaging in activities that create higher discomfort can expedite recovery from a procrastinated state.
Safe, intense discomfort like cold exposure can be more effective in overcoming procrastination.