The ONLY Way To Stop Procrastinating | Mel Robbins

Summary

This video challenges the idea that people are procrastinators by nature, emphasizing instead that procrastination is a habit linked to stress relief. The speaker explains how stress triggers avoidance behaviors, such as watching videos instead of working. To break this habit, they suggest recognizing the stress, counting from 5 to 1 to interrupt the pattern, and committing to just five minutes of work. The goal is to overcome the habit of avoidance by starting small, as research shows that 80% of people who start will keep going.

Takeaways

• 😄 You are not a procrastinator; you have a habit of procrastinating, which is a key distinction.
• 🤔 Procrastination is not about the work itself but a form of stress relief.
• 😥 Stress, from various aspects of life, triggers procrastination.
• 😅 The brain avoids stressful tasks by distracting itself with activities like watching videos.
• 😤 The habit of procrastination has three parts: the trigger (stress), the pattern (avoiding work), and the reward (stress relief).
• 🔄 Breaking the procrastination habit involves changing the pattern of avoidance, not eliminating stress.
• 🧠 Interrupting the procrastination pattern awakens the prefrontal cortex, enabling action.
• 🕔 Start working for just five minutes to break the habit of avoidance, as the problem is not work itself but starting.
• 📊 Research shows that starting to work leads 80% of people to continue beyond the initial five minutes.
• 🎯 Counting down from 5 to 1 can interrupt the procrastination pattern and activate action.

Q & A

What is the main difference between being a procrastinator and having a habit of procrastination?

Being a procrastinator implies that procrastination defines who you are, while having a habit of procrastination means it's just a recurring behavior, and habits can be changed.

How is procrastination related to stress, according to the speaker?

Procrastination is a form of stress relief. When someone is stressed, they avoid doing tasks that may add to their stress and instead engage in easier, more pleasurable activities to relieve stress temporarily.

What are the three parts of a habit as described in the script?

The three parts of a habit are: the trigger (which, in the case of procrastination, is stress), the pattern (avoiding the task), and the reward (temporary stress relief).

Why does the brain choose to procrastinate instead of focusing on important tasks?

The brain seeks to avoid additional stress when already overwhelmed. When faced with challenging or stressful tasks, the brain opts for easier distractions, like watching videos, to reduce the immediate stress.

How can someone break the habit of procrastination, according to the speaker?

To break the habit of procrastination, one must change the pattern of avoiding work. This can be done by acknowledging the stress, counting down from 5 to 1 to interrupt the habit, and then starting the task for just five minutes.

What is the purpose of counting down from 5 to 1 when dealing with procrastination?

Counting down from 5 to 1 interrupts the habit of procrastination, awakening the prefrontal cortex, which helps the person regain control and shift focus from avoidance to action.

Why does the speaker suggest working for only five minutes?

The speaker suggests working for five minutes because the hardest part of overcoming procrastination is starting. Once someone begins, 80% of people tend to continue beyond the initial five minutes.

What should you do when you notice you're procrastinating?

When you notice you're procrastinating, you should acknowledge that it's a reaction to stress, count down from 5 to 1 to break the avoidance pattern, and then start working for five minutes.

Why is it important to recognize the trigger of procrastination?

Recognizing the trigger (stress) helps you understand that procrastination isn’t about the task itself but about managing stress. Once you acknowledge this, you can take steps to change the avoidance behavior.

What research finding does the speaker mention regarding starting work?

The speaker mentions that research shows once someone starts working, 80% of people continue to work beyond the initial five minutes, highlighting the importance of simply beginning the task.