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Transcript

Quick Wits: How to Overcome Procrastination (4 Unmet Needs) · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Is procrastination holding you back from achieving everything that you want?
• 0:04
  Philip Pape: If it is, it's probably due to one of four unmet needs.
• 0:07
  Philip Pape: We're going to break those down on today's quick wits and how you can overcome them.
• 0:11
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:16
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:27
  Philip Pape: People uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:38
  Philip Pape: Let's dive right in.
• 0:42
  Philip Pape: Today we're diving into the psychology of procrastination.
• 0:46
  Philip Pape: You know what I'm talking about.
• 0:48
  Philip Pape: You have these tasks sitting there waiting to get done and you just delay.
• 0:52
  Philip Pape: You delay, delay even the important ones.
• 0:54
  Philip Pape: And you're not alone.
• 0:55
  Philip Pape: We all do it, I do it.
• 0:56
  Philip Pape: It's just a time management issue, though it's an emotional one, and I want to conquer this together with you today over the next few minutes.
• 1:05
  Philip Pape: The first one is the big, complex task.
• 1:08
  Philip Pape: It's just so massive that you feel overwhelmed.
• 1:11
  Philip Pape: The trick here is to break it down, set a timer for 30 minutes or even just five minutes, and start with one small piece, because oftentimes with procrastination.
• 1:21
  Philip Pape: The hardest part is just starting.
• 1:23
  Philip Pape: You know how, when you start on that task, all of a sudden the stress just drops, even though you've only gotten a few minutes of it done.
• 1:30
  Philip Pape: That's what I'm talking about.
• 1:31
  Philip Pape: The second one is fear of not being good enough to do the task.
• 1:37
  Philip Pape: This is where you're worried that your work is not going to measure up, and I suggest talking to someone you trust.
• 1:44
  Philip Pape: This is where a mentor, a friend, a brother, a sister, a confidant can provide the encouragement and perspective that you need to kickstart your motivation.
• 1:53
  Philip Pape: The third is paralysis by analysis.
• 1:57
  Philip Pape: There's so many choices, too many options, that it just paralyzes you.
• 2:01
  Philip Pape: Here, the goal is to narrow down your focus, narrow it down to three interesting starting points and then just pick one.
• 2:10
  Philip Pape: You can use a mind map to clarify your focus and see your goal more clearly, but really it's just to narrow your focus down to a smaller set of choices and then pick one.
• 2:21
  Philip Pape: The fourth unmet need is the need for perfection.
• 2:24
  Philip Pape: Those of us who are the perfectionists out there, the obsessive types, and you're just looking for that perfect starting point.
• 2:30
  Philip Pape: Everything has to be just right before you get it done, before you even start.
• 2:34
  Philip Pape: What you can do here is just take time and list what needs to be done, put it into a logical order and then get started.
• 2:42
  Philip Pape: It actually is as simple as that, because you're paralyzing yourself with the need for perfection and all you need is a starting point.
• 2:50
  Philip Pape: All right, procrastination might seem complex.
• 2:52
  Philip Pape: It has to do with all these unmet needs related to taking action perfection, paralysis by analysis, relationships, whatever.
• 2:58
  Philip Pape: If you can identify which of these is holding you back, you can tailor your approach, overcome procrastination and shift into overdrive.
• 3:06
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 3:12
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their Wits or Weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 3:26
  Philip Pape: Until then, stay strong.