Willpower Doesn’t Work. Systems Do. - Deepstash

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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.

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How To Beat Procrastination (backed by science)

How To Beat Procrastination (backed by science)

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

dariusforoux.com

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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.

EXPLORE MORE AROUND THESE TOPICS:

SIMILAR ARTICLES & 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.

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.

one more idea

Our brains are programmed to procrastinate
It’s easier for our brains to process concrete and immediate outcomes rather than abstract and future things. So the short-term effort easily dominates the long-term upside in our minds— b...
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.
Considering the downside of putting a task off will help move forward with it
While we might weigh the pros and cons of doing something new, we far less often consider the pros and cons of not doing that thing. This often leads us to ignore some obvious benefits of getting stuff done.