How to Stop Procrastinating

watchwellcast

9 Nov 201205:13

Summary

TLDRThe video script offers a three-step program to conquer chronic procrastination, a common issue affecting about 20% of the population. It suggests breaking down large tasks into manageable segments, starting projects with enjoyable tasks to trigger dopamine release, and eliminating distractions to stay focused. The script uses the analogy of 'eating an elephant one bite at a time' and references from 'The Odyssey' to illustrate its points, aiming to make productivity less daunting and more achievable.

Takeaways

🕒 Procrastination is common, with about 20% of people identifying as chronic procrastinators.
📚 A study showed that students with strict deadlines performed better on papers compared to those who set their own deadlines.
🐘 The 'Eat an Elephant' method suggests breaking down large projects into smaller, manageable tasks to avoid feeling overwhelmed.
🎁 Reward yourself after completing parts of a project rather than waiting until the end to celebrate your accomplishments.
📝 Write down what you plan to do hour by hour to tackle your project and make it specific.
😄 Start your project with tasks you enjoy to release dopamine, which makes you happy and motivated.
🐉 'Itsy-bitsy goblins' refers to starting with the most enjoyable parts of a project to get momentum going.
🚢 The 'Siren Songs' strategy is about avoiding distractions, inspired by Ulysses' crew in The Odyssey, who had to ignore the sirens' call.
🔒 Clear distractions by setting boundaries, such as having someone change your internet password to stay focused.
📉 Recognize that humans are not good at self-regulation, which is why you need to trick yourself into being productive.
📈 The three-step method for overcoming procrastination involves segmenting tasks, starting with enjoyable parts, and avoiding distractions.

Q & A

What is the main topic of the video script?
-The main topic of the video script is addressing procrastination and providing a three-step program to help manage it effectively.
What percentage of the population does the script suggest identifies as chronic procrastinators?
-The script suggests that about 20% of the population identifies themselves as chronic procrastinators.
What was the key finding of the study involving two groups of university students and their approach to writing papers?
-The key finding was that the group with strict weekly deadlines (Group B) performed better on the papers than the group that could turn in papers at any point during the three weeks (Group A).
What does the script suggest as the first step in the three-step method for stopping procrastination?
-The first step is to 'eat an elephant,' which means breaking down a large project into small, manageable segments and rewarding oneself for completing parts of the project.
What is the purpose of breaking down a project into smaller tasks as suggested in the first step?
-The purpose is to make the project less overwhelming and to provide a sense of accomplishment and motivation by completing smaller tasks and rewarding oneself along the way.
What does the script refer to as 'itsy-bitsy goblins' in the context of the second step?
-The 'itsy-bitsy goblins' refer to the smaller, enjoyable tasks within a project that one should start with to trigger the release of dopamine and create a positive association with the work.
How does the script relate the story of Ulysses from The Odyssey to the third step of combating procrastination?
-The script uses the story of Ulysses being tied to the mast to illustrate the idea of removing distractions and staying on track, similar to how Ulysses' crew had to ignore the sirens' song.
What is the third step in the script's method for overcoming procrastination?
-The third step is to avoid the 'siren song,' which means clearing out distractions that could lead to procrastination later on.
What are some examples of distractions that the script suggests should be avoided according to the third step?
-Examples of distractions include Facebook, online video games, and any other activities that might tempt one away from completing their tasks.
How does the script recommend dealing with distractions such as social media or online games?
-The script suggests having someone else change the internet password as a way to remove the immediate access and temptation to these distractions.

Outlines

00:00

🕒 Procrastination Awareness and Introduction to the 3-Step Solution

The script starts by humorously acknowledging the audience's potential procrastination, suggesting they might have better things to do but are instead watching the video. It then introduces a three-step program to tackle procrastination, a common issue affecting about 20% of the population. The program is based on a study involving university students with different assignment deadlines, which showed that strict deadlines were more effective in improving performance. The video promises to offer a method to 'trick' oneself into being productive and encourages viewers to print out a worksheet from their website for guidance.

🐘 Breaking Down Large Tasks into Manageable Pieces

The first step in overcoming procrastination is to 'eat an elephant' one bite at a time, which metaphorically means to break down a large project into smaller, more manageable tasks. This approach prevents feeling overwhelmed and allows for gradual progress. The script advises viewers to organize their project into specific, hour-by-hour tasks, making the daunting 'elephant' of a project seem much less intimidating and more achievable.

😄 Starting with Enjoyable Tasks to Boost Motivation

The second step suggests starting any project with the tasks that are most enjoyable. Engaging in tasks that one likes triggers the release of dopamine, a neurotransmitter associated with feelings of pleasure. This strategy aims to make the beginning of a project more appealing, thus overcoming the initial hurdle of getting started, whether it's writing an engaging introduction or designing an attractive cover for a report.

🚢 Avoiding Distractions with the Siren Song Strategy

The third step draws an analogy to Homer's 'The Odyssey,' where Ulysses is bound to the mast to resist the allure of the sirens' song. The script recommends a similar approach to avoid distractions that could derail productivity. It suggests planning to eliminate or minimize these distractions, such as asking someone to change internet passwords to prevent access to social media or online games, ensuring a clear path to focus on the task at hand.

Mindmap

Keywords

💡procrastination

Procrastination is the act of delaying or postponing tasks or actions, often due to a lack of motivation or fear of the task at hand. In the video's theme, it is the central issue being addressed, with the speaker discussing how to overcome it. The script mentions that about 20% of the population identifies as chronic procrastinators, highlighting its prevalence and the importance of the topic.

💡productive procrastination

While procrastination is typically seen as unproductive, the term 'productive procrastination' refers to using the act of delaying to engage in other productive activities. The video suggests that the next five minutes of watching will be the most productive form of procrastination the viewer has done all day, implying that sometimes delaying can lead to positive outcomes.

💡chronic procrastinators

Chronic procrastinators are individuals who consistently put off tasks they need to complete. The script identifies this group as a significant portion of the population, emphasizing the impact of procrastination on daily life and the need for strategies to combat it.

💡self-regulation

Self-regulation refers to the ability of an individual to control their emotions, thoughts, and behaviors. The video discusses how humans are not the best at self-regulating, as evidenced by a study where students with strict deadlines performed better than those who had to set their own deadlines, indicating the importance of external structures in overcoming procrastination.

💡deadlines

Deadlines are fixed dates or times by which a task must be completed. The script uses a study involving two groups of students with different approaches to deadlines to illustrate the effectiveness of strict deadlines in improving performance and reducing procrastination.

💡tricking oneself

The concept of 'tricking oneself' refers to using psychological tactics to motivate oneself to complete tasks. The video suggests that to overcome procrastination, one must trick themselves into getting the job done, which is a central theme of the three-step method introduced.

💡bite-sized tasks

Bite-sized tasks are smaller, more manageable segments of a larger project. The video's first step recommends breaking down a large project into these smaller tasks to make it less overwhelming and to provide a sense of accomplishment as each is completed.

💡dopamine

Dopamine is a neurotransmitter associated with feelings of pleasure and reward. The script mentions that doing tasks one enjoys can trigger the release of dopamine, which can help combat procrastination by making the task more enjoyable and motivating.

💡sirens

In the context of the video, 'sirens' is a metaphor for distractions that lure one away from their tasks. The script uses the story from The Odyssey to illustrate the idea of avoiding distractions to stay on track with one's work.

💡distractions

Distractions are anything that can draw one's attention away from the task at hand. The video's third step advises clearing out distractions, such as social media or video games, to improve focus and productivity.

💡worksheet

A worksheet is a document containing exercises or tasks to be completed, often used for educational or organizational purposes. The video encourages viewers to print out a worksheet from their website, which likely contains the three-step method for overcoming procrastination, indicating a practical tool for applying the video's advice.

Highlights

Introduction to a three-step program to combat procrastination.

20% of the population identifies as chronic procrastinators.

The importance of self-deception in understanding procrastination.

Study on university students with different deadlines for writing papers.

Group B with strict deadlines outperformed Group A with flexible deadlines.

The need to trick oneself into being productive.

Step 1: 'Eat an Elephant' by breaking projects into manageable segments.

Organizing a project hour by hour to tackle it effectively.

Step 2: Starting with the most enjoyable part of a project to release dopamine.

Using the 'Itsy-Bitsy Goblins' approach to overcome the initial hurdle of starting.

Step 3: Avoiding distractions by clearing the path, inspired by The Odyssey.

The strategy of tying oneself to the mast to avoid siren songs of distractions.

Recommendation to remove internet passwords as a distraction control method.

Recap of the three-step method to trick oneself into doing work.

Encouragement to share feedback and contact information for the channel.

Music outro signaling the end of the video.