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How To Beat Procrastination (backed by science)
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Procrastination has a price. It's related to:
- Depression
- Irrational beliefs
- Low self-esteem
- Anxiety
- Stress
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Willpower Doesn’t Work. Systems Do.
People shy away from routines, systems and frameworks because they want to have “freedom.” But in order to get things done, you need rules.
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To get things done, research found effective:
- Self-imposed deadlines.
- Accountability systems (commitment with friends, or a coach).
- Working/studying in intervals.
- Exercising 30 minutes a day.
- A healthy diet.
- Eliminating distractions.
- And most importantly: Internal motivation.
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Tailor your to-do lists
Use the 1-3-5 rule when putting together her daily to-do list.
On any give...Build good habits in two minutes
The “two-minute rule” has two parts.
First, if something takes less than two minutes, do it now. Next, start building new habits for two minutes at a time. The rule for this is: When you start a new habit, it should take less than two minutes to do. The idea is to make your habits as easy to start as possible.
Think of these “two-minute habits” as gateway habits that will lead to your overarching goal.
Complete tasks in batches
It takes time to get into a rhythm to work on a task. Instead of constantly starting and stopping that process, it’s better to keep your rhythm going by bundling similar tasks together.
By doing this, you avoid interruptions and prevents himself from procrastinating.
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Procrastination as a coping mechanism
People tend to procrastinate to avoid emotionally unpleasant tasks - so they choose to focus on something that provides a temporary mood boost.
This creates a vicious cycl...
The science behind getting started
Progress on our goals feeds our well-being. So the most important thing to do is bootstrap a little progress: get a little progress, and that’s going to fuel your well-being and your motivation.
Implementation intentions for better focus
This is a self-regulatory strategy in the form of an "if-then plan": "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made these pre-commitments.
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Procrastination
Procrastination is one habit that most of us have. We tend to delay finishing a task or a project not because we are lazy but because we have negative emotions surrounding the task - boredo...
The Good Type of Procrastination
The topic of procrastination is highly debated.
Many arguments revolve around the fact that procrastinating is linked to depression, low-self esteem, or anxiety. This may be true, but the Zeigarnik Effect may prove something entirely different; it argues that an interruption during a task that requires focus can improve a person's ability to remember it afterwards.
Removing Resistance To Lessen Procrastination
Everyone procrastinates when there is resistance. Your job is to remove the resistance so you can get things done and move on.
If you had a gym membership at a gym which was 20 minutes away from your place and you rarely ever visit the area, would you be encouraged to go? No. So, instead, sign up to a gym near your place that is on route to your office or the market.