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How To Beat Procrastination (backed by science)

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https://dariusforoux.com/beat-procrastination/

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How To Beat Procrastination (backed by science)
Procrastination is the destroyer of our dreams. Every time we don't do the things we should or want, we're putting off our lives. It's not innocent behavior. In this article, I'll show you how to beat procrastination so you can live the life you desire.

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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...

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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.

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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Procrastinating and emotions

According to traditional thinking, procrastinators have a time-management problem. They are unable to understand how long a task will take and need to learn how to schedule their time better.

Short-term mood lifters

Studies show low mood only increases procrastination if enjoyable activities are available as a distraction. In other words, we're drawn to other activities to avoid the discomfort of applying ourselves.

Adverse consequences

Procrastination leads to two primary consequences.

  1. It's stressful to keep putting off important tasks and failing to meet your goals.
  2. Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.

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