they do something better or more ambitious than what they might have in mind. It costs you relatively little to do this, but the benefit to them, and to the broader world, may be enormous.

This is in fact one of the most valuable things you can do with your time and with your life."

...Is this feeling something you should drink? Or is it more like getting caught in the rain?
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You'll always feel the rain, but you don't have to drink the rain. You can let the thought pass and in a few moments the sun will return. You don't have to claim everything you feel."

Are there interesting places where you uniting or "bundling" occur? Are there exceptions where it doesn't occur?

A voice memo in your car. Anything that moves the emotional load out of working memory and into the world.

Clear the bandwidth before you try to use it.

It occupies the same cognitive real estate you need for focus and problem-solving. The result is hijacked attention that blocks you from dropping into flow.

Scott’s solution was straightforward: externalize it first. Five minutes of journaling.

another good one:

Working memory can handle only a handful of concepts at once. Emotion can consume all of them.

When you're carrying unprocessed emotion—anger, anxiety, guilt—it doesn't sit quietly in the background.

But it's an expensive trade. The intensity you get in the moment leaves you depleted afterward. And the more you rely on urgency to start, the harder starting becomes without it.

Bottom line: procrastination is a fuel source that costs more than it delivers."

Useful reminder