deepstash
Beta
How To Beat Procrastination (backed by science)
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.
1728 SAVES
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
Remember anything
IDEA EXTRACTED FROM:
3
Key Ideas
Procrastination has a price. It's related to:
- Depression
- Irrational beliefs
- Low self-esteem
- Anxiety
- Stress
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.
SIMILAR ARTICLES & IDEAS:
3
Key Ideas
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.
4
Key Ideas
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.
- It's stressful to keep putting off important tasks and failing to meet your goals.
- Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.
one more idea
3
Key Ideas
Our brains are programmed to procrastinate
To make the benefits of action feel bigger and more real:
- Visualize how great it will be to get it done.
- Pre-commit, publicly.
- Confront the downside of inaction.