How to Beat Procrastination (with science)

Social media as an example gives you high frequency low effort dopamine spikes.

This becomes a problem as these high frequency, low effort, high dopamine actions or behaviors doesn't exist in real lif

What is success for you? Is it a job, business, getting in shape

As a doctor the author explains how his job is not high frequency low effort dopamine hits.

In real everyday life it is not possible to have these high frequency low effort dopamine that leads to success.

The author further explains it's abnormal to have these high dopamine spikes every 30 seconds in real life

#1 Map out all distractions.

#2 Remove all these distractions completely.

If you procrastinate in anyway or feels "withdrawal " in anyway, you are addicted to procrastination.

This is not as ADHD which is neuro developmental disorder. Procrastination is more like an environmental behavioural issue. But smartphone or this inattention could trigger or even lead to this disorder.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8129617/#:~:text=21%20Depression%20has%20a%20significant,to%20poor%20attention%20and%20inhibition

#1 remove your triggers and distractions

#2 Do a dopamine detox

#3 Mindful meditation.

The author recommends

20-30 minutes/every day for 2-3 weeks

to start seeing some benefit.