How To Beat Procrastination (backed by science)

dariusforoux.com

Willpower Doesn’t Work. Systems Do.

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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Procrastination has a price. It's related to:
  • Depression
  • Irrational beliefs
  • Low self-esteem
  • Anxiety
  • Stress

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Why your brain loves procrastination

vox.com

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 cycle: procrastination itself causes shame and guilt — which in turn leads people to procrastinate even further.

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6 Ways Top CEOs Beat Procrastination

entrepreneur.com

Tailor your to-do lists

Use the 1-3-5 rule when putting together her daily to-do list.

On any given day, set nine goals for yourself: 
  • one big-ticket project to tackle
  • three medium tasks
  • five small things. 
Narrow down your to-do list to just those things. 

This keeps you from feeling overwhelmed by an endless list, and also helps keep you focused on just those items.

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When Are You Procrastinating? And Is It Bad For You? - Darius Foroux

dariusforoux.com

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 - boredom, anxiety, depression, and more.

It is a chronic cycle that rewards our present self with a feeling of momentarily relief which could only lead to us procrastinating more often than needed.

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