Engaging in the Struggle Phase within 15 seconds
Set a clear goal, lower the hurdle on the task, then push yourself through the engage phase within those 15 seconds where people mostly start to procrastinate.
If you take too long to start, you'll overthink and stay stuck. Reduce the time between your thought and your action.
Engage with the task in 15 seconds. That is when you slide into buttery execution much easier.
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Approach-avoidance conflict in the brain causes procrastination, where the desire to do a task conflicts with the fear or anxiety associated with it. Clear and specific goals can help overcome procrastination by activating the motivation and planning centres in the brain. Tweaking the challenge-skill balance, regulating time, and defining the scope of a task can also help overcome procrastination.
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