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How to Stop Procrastinating (STEP BY STEP_) · Motivation study

• 0:01
  Speaker 1: We've all been there. You know there's a task that
• 0:04
  Speaker 1: you need to get done. You know you could have
• 0:06
  Speaker 1: woken up early and gone to the gym or read
• 0:09
  Speaker 1: a book or meditated. And you consistently, you keep procrastinating. Why?
• 0:17
  Speaker 1: In this video, I'm going to cover the nine reasons
• 0:20
  Speaker 1: that people procrastinate and the nine solutions that are proven
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  Speaker 1: to work to help you overcome them. The first one
• 0:32
  Speaker 1: is you start your day by setting yourself up for
• 0:35
  Speaker 1: failure and not success. Find the best way to start
• 0:39
  Speaker 1: your day. For me, the first thing I do is
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  Speaker 1: fold my bed, meditate and press play on my audio book.
• 0:50
  Speaker 1: So while I'm brushing my teeth and I'm looking in
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  Speaker 1: the mirror, I've created at least two minutes in my day.
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  Speaker 1: As soon as I've got started, To start how I
• 1:00
  Speaker 1: mean to go on. So I'm not waiting till 2, 3, 4, 5, 6,
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  Speaker 1: 7 o'clock to salvage my day. The second reason you
• 1:12
  Speaker 1: set yourself up to fail by not having a plan.
• 1:15
  Speaker 1: Before you go to bed at night, the most important
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  Speaker 1: thing you can do is to have a plan. What
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  Speaker 1: are you doing tomorrow when you wake up? By not
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  Speaker 1: having a plan, what happens? You walk haphazardly into the
• 1:29
  Speaker 1: day And immediately you're distracted. You become an effect of
• 1:35
  Speaker 1: the world rather than the cause of your world. And
• 1:39
  Speaker 1: there's all kinds of random factors that will affect you.
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  Speaker 1: Somebody asks you for a favor. Your friend calls. There
• 1:46
  Speaker 1: are distractions everywhere and you need to navigate them. And
• 1:50
  Speaker 1: the best way that you can avoid procrastination is having
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  Speaker 1: a very clear plan. The third reason, and it links
• 1:58
  Speaker 1: to the first, is anxiety. You have a plan, but
• 2:01
  Speaker 1: you don't schedule it. You're satisfied by it. You write
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  Speaker 1: your plan down and you're satisfied. You feel like you've
• 2:08
  Speaker 1: already won, but you haven't decided where in your day,
• 2:12
  Speaker 1: where in the white space of your calendar, you're going
• 2:16
  Speaker 1: to get that done. You don't think through how long
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  Speaker 1: is this going to take? And not only do you
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  Speaker 1: underestimate how long it's going to take, you don't commit.
• 2:28
  Speaker 1: When you have the clarity of when it's going to happen,
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  Speaker 1: how it's going to happen and why it's important to you,
• 2:35
  Speaker 1: it's going to get done. But by leaving something to chance,
• 2:39
  Speaker 1: by having some wriggle room, you're making it more likely
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  Speaker 1: that you're going to procrastinate. Leave no stone unturned. Make
• 2:48
  Speaker 1: it very clear. So all you have to do is
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  Speaker 1: step into your running shoes, open the door and go
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  Speaker 1: for the two mile run that you know you want
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  Speaker 1: to do. The fourth one is you don't put yourself
• 3:03
  Speaker 1: in productive environments. Be real. Are you going to get
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  Speaker 1: your book written? Are you going to get the assignment
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  Speaker 1: done by sitting in your pajamas again and working from
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  Speaker 1: home or working from somewhere where it's comfortable? Or are
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  Speaker 1: you going to be more productive if you go to
• 3:23
  Speaker 1: the writer's group, you sit with other people to write
• 3:27
  Speaker 1: the next chapter of your blog or your book? What
• 3:31
  Speaker 1: is the most productive environment around you? Who are the
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  Speaker 1: productive people that you know that you can expose yourself
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  Speaker 1: to so that you get what you need to done?
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  Speaker 1: Number five, distracting technology, distracting people and places. What I
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  Speaker 1: mean by this is there have been so many times
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  Speaker 1: where I love my family, but they are the biggest
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  Speaker 1: distractions sometimes. I'm sitting on my laptop. I have my
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  Speaker 1: headphones on. I'm focusing on something. But there's a funny
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  Speaker 1: video they want me to watch. There's a random question
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  Speaker 1: that really I don't need to answer right now. And
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  Speaker 1: so what happens? My attention is drawn here and it
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  Speaker 1: takes another 20 minutes sometimes for me to get back
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  Speaker 1: into my flow. And that, the fault really, it wasn't
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  Speaker 1: my family. It was me. I know what I could do.
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  Speaker 1: I know I could go to the coffee shop down
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  Speaker 1: the road or just to the bus stop or sit
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  Speaker 1: in the car or the cafe in my local gym.
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  Speaker 1: Number six is you have an avoidance for a particular
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  Speaker 1: type of task. What I noticed was when I was
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  Speaker 1: talking to my friends about this task, oh, you know,
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  Speaker 1: it's time to do that long company return. What am
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  Speaker 1: I doing? I'm creating this narrative that there are some
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  Speaker 1: tasks that I like doing and some tasks that are long.
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  Speaker 1: But when I dissect that, what does it really mean?
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  Speaker 1: What if I just made it a really simple thing?
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  Speaker 1: What if I understood that really, I'm doing a two-hour
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  Speaker 1: task that requires a couple of hours, a bit of focus,
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  Speaker 1: and it's done? It's not the task that is the problem.
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  Speaker 1: It's the way that I mentally set myself up to
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  Speaker 1: avoid it, and thereby creating more inertia, more challenges to
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  Speaker 1: getting things done. Whereas if I reduce the obstacles, things
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  Speaker 1: become much easier and I'm less likely to procrastinate. Now
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  Speaker 1: look at your own task list. Look at the things
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  Speaker 1: that you want to get done to be more productive,
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  Speaker 1: to be more disciplined, to build better habits and ultimately
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  Speaker 1: improve yourself. What are some things that are kind of
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  Speaker 1: boring but need to get done that you just put
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  Speaker 1: off with this excuse? This excuse that it's long, I
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  Speaker 1: can't be bothered. And instead, what if you just focused
• 6:00
  Speaker 1: on the solution? Well, what would make it easier? How
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  Speaker 1: long does it really take? And is it really as
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  Speaker 1: bad as you're making out? Number seven is the demon
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  Speaker 1: of perfectionism. When it comes to making videos, when it
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  Speaker 1: comes to writing a funding application, when it comes to
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  Speaker 1: sending a message to the people I care about, There's
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  Speaker 1: so many times where perfectionism has got in the way.
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  Speaker 1: And I constantly remind myself, done is better than none.
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  Speaker 1: Complete is better than perfect. So take a look at
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  Speaker 1: the things you want to achieve from the big goals
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  Speaker 1: right down to the tiny tasks. Where does perfectionism get
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  Speaker 1: in your way? And what if you stopped trying to
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  Speaker 1: be perfect and you started being consistent? You started focusing
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  Speaker 1: on ticking the checkbox, completing tasks rather than trying to
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  Speaker 1: make them too perfect. Because at the end of the day,
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  Speaker 1: doing things to 70% but consistently and completely is better
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  Speaker 1: than 100% some of the time. Number eight, you don't
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  Speaker 1: see the point. You don't see the point in that
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  Speaker 1: task because somebody else has set it for you. Well,
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  Speaker 1: it's just what you've always done. Take a look at
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  Speaker 1: the task. Take a look at that item, the thing
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  Speaker 1: you want to get done and ask yourself, why are
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  Speaker 1: you doing that? What's in it for you? And if
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  Speaker 1: it's something that isn't appealing straight away, the reason that
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  Speaker 1: you come up with, look deeper. Why am I avoiding
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  Speaker 1: this task that my colleague has set for me? Because
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  Speaker 1: I'm kind of annoyed that he didn't ask if I
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  Speaker 1: want to do this. And why am I annoyed about that?
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  Speaker 1: Because I didn't stand up for myself. I didn't communicate effectively.
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  Speaker 1: I'd love to help you out, but I have enough
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  Speaker 1: on my plate. So think through, why is it that
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  Speaker 1: you're engaging in this task? What benefit, if not immediately clear,
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  Speaker 1: does it have for you? And the final one, you
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  Speaker 1: haven't prioritized things properly. I like to think of all
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  Speaker 1: the tasks that people set for me and I set
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  Speaker 1: for myself. As belonging in four categories, urgent, very important,
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  Speaker 1: kind of important, and it can wait. The things that
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  Speaker 1: can wait, normally set by other people. Can you pick
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  Speaker 1: up some milk for me? Yeah, I can. But once
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  Speaker 1: I've completed the things that are important to me, the
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  Speaker 1: urgent things, I need to send an invoice to get paid.
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  Speaker 1: I need to pay someone in my company. By prioritizing
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  Speaker 1: and knowing where does this task sit for me? Is
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  Speaker 1: it something that I need to just delete? Is it
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  Speaker 1: something that I need to delegate? Or is it something
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  Speaker 1: that I need to do? And if so, when? By
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  Speaker 1: setting time aside and knowing which category, which priority bracket
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  Speaker 1: it falls in for you, the judge of your to-do list,
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  Speaker 1: you create more space, more mental freedom to get things done.
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  Speaker 1: Thank you.