1. WHY?
   1. perfectionism
      1. overplanning
         1. if all you do is planning, you're no longer planning but procrastinating
      2. overworking
         1. when overwork and exceed body limits, you'll experience a period of withdrawal
   2. habit
      1. impossible expectations
         1. lead to a spiral of deflating emotional experiences
      2. self-criticism
      3. low self-esteem
      4. depression
   3. emotion
      1. overwhelmed
         1. more than one can handle
      2. inadequate
         1. to escape inadequacy, focus on easy tasks to keep busy
      3. frustrated
         1. resulted from no real progress towards goal
      4. bored
         1. when undertaking easy repetitive tasks for a long time
   4. lack
      1. lack of focus
         1. when there's no priority
      2. lack of self-confidence
         1. need to build up confidence
      3. lack of adequate resources
         1. need to go out and look for help & resources
      4. lack of purpose & direction
2. HOW?
   1. eat an elephant
      1. break down the task
         1. setting small goals
      2. plan your day hour-by-hour
      3. make your plan specific
   2. pick off the goblins
      1. start off with the most enjoyable parts
   3. ignore the siren's song
      1. clear up distractions
   4. emotional reward
      1. spice up tasks
         1. adding intellectual and emotional stimulation
      2. schedule days off at regular intervals
         1. self-reflection