Tricks for Combatting Procrastination | Tim Ferriss | Big Think

Summary

The video script discusses strategies to combat procrastination, emphasizing the importance of setting achievable goals and breaking tasks into manageable parts. It suggests making tasks hyper-specific with timelines, identifying key actions that simplify subsequent tasks, and using techniques like the Pomodoro method for focused work intervals. The script also highlights the power of social accountability through platforms like Stickk.com and the benefits of setting low success thresholds to prevent demoralization and maintain momentum.

Takeaways

• 📈 Start with small, achievable goals to avoid procrastination and make tasks more manageable.
• 🗓️ Set a specific timeline for your goals to make them actionable and to hold yourself accountable.
• 🔍 Break down large objectives into smaller components or 'buckets' to identify actionable steps.
• 🛠️ Use the 'Getting Things Done' methodology to determine the next physical actions needed for each task.
• 🤔 Ask yourself which task, if completed first, will make the rest easier or irrelevant, to prioritize effectively.
• 🦷 Develop new habits by making them as easy as possible, starting with less than you're capable of doing.
• 🎓 Apply the concept of 'tiny homework assignments' to creative projects to maintain momentum and avoid writer's block.
• 📝 Lower your standards initially to prevent performance anxiety and to establish a habit of consistent output.
• 🏋️‍♂️ Set a low success threshold for tasks like exercise to ensure you feel accomplished and motivated to do more.
• ⏱️ Utilize techniques like the Pomodoro Technique to manage time effectively and to maintain focus on tasks.
• 🤝 Create social accountability by using tools or making bets to ensure commitment to your goals.

Q & A

What is the main topic discussed in the transcript?

The main topic discussed in the transcript is procrastination and various tactics to overcome it.

Why is procrastination considered an 'evergreen issue'?

Procrastination is considered an 'evergreen issue' because it is a persistent problem faced by everyone, including successful individuals featured on magazine covers.

What is the first tactic suggested to make a goal more actionable?

The first tactic suggested is to break the goal down into the smallest action conceivable, making it hyper-specific and setting a timeline.

According to the transcript, what is an example of a macro goal and how to make it actionable?

An example of a macro goal is doubling the number of podcast downloads per episode. To make it actionable, set a timeline, such as within six months, and specify the point in time by which the goal should be achieved.

What is the significance of asking 'What are some of the prerequisites?' in the context of the transcript?

Asking 'What are some of the prerequisites?' helps to identify the component pieces needed to achieve the goal, which is a method borrowed from David Allen's approach.

How does the transcript suggest dealing with indecision and a long list of potential tasks?

The transcript suggests asking which task, if done, will make the rest easier or irrelevant. This helps to focus on one piece of the puzzle and reduce indecision.

What is the advice given for starting a new habit like flossing teeth?

The advice given is to make the new habit as easy as possible by starting with a very small action, such as flossing only the front two teeth, and using tools that make the task easier.

Who is BJ Fogg and what principle does he suggest for forming new habits?

BJ Fogg is a researcher who has done extensive work on habit formation at Stanford and elsewhere. He suggests starting with very small actions to make forming new habits easier.

What is the 'two crappy pages per day' advice and who is it attributed to?

The 'two crappy pages per day' advice is attributed to a writer and it suggests setting a very low success threshold for writing to avoid feeling demoralized and to maintain momentum.

What is the Pomodoro Technique and how can it be applied to avoid procrastination?

The Pomodoro Technique involves working in short, focused intervals, typically 20-25 minutes, followed by a short break. It can be applied to avoid procrastination by creating time constraints that force focus and productivity.

What is the Email Game and how can it help with email management?

The Email Game is a tool that forces users to answer emails sequentially, avoiding the inbox view. It can help reduce email clearing time by around 40 percent.

How can positive constraints and social accountability help in avoiding procrastination?

Positive constraints, such as time limits or specific goals, and social accountability, like having someone else hold you to your commitments, can create a sense of urgency and responsibility that helps avoid procrastination.

What is the 'Jedi mind trick' mentioned by Mike Birbiglia to stay on track with his writing?

Mike Birbiglia's 'Jedi mind trick' involves setting a meeting with oneself and treating it with the same seriousness as an external commitment, which can help overcome procrastination.

Outlines

00:00

🛠 Overcoming Procrastination with Small Actions

The first paragraph discusses the universal issue of procrastination and introduces various tactics to combat it. The speaker shares personal strategies such as breaking down goals into the smallest conceivable actions, setting specific timelines, identifying prerequisites, and determining the next physical actions using the 'Getting Things Done' methodology. The paragraph emphasizes the importance of making tasks manageable to reduce indecision and procrastination, using examples like doubling podcast downloads and starting a flossing routine. It also touches on the concept of 'tiny homework assignments' for creative projects, suggesting that setting low standards can actually boost productivity and prevent feelings of failure.

05:01

🎯 Strategies for Tackling Large Tasks and Avoiding Procrastination

The second paragraph continues the discussion on procrastination by offering strategies to make large tasks feel less daunting. It suggests setting low success thresholds, such as writing just two 'crappy' pages per day, to ensure a sense of accomplishment and prevent feelings of failure. The speaker also introduces the Pomodoro Technique for time management, the Email Game for efficient email handling, and the concept of positive constraints to combat the negative impacts of unlimited choices. Additionally, the paragraph discusses the effectiveness of social accountability through platforms like Stickk.com and Coach.tome, as well as the power of financial bets and personal commitments to oneself, exemplified by Mike Birbiglia's 'meeting with himself' to stay on track with his screenplay. The overall message is to create a framework that encourages success and minimizes the risk of procrastination.

Keywords

💡Procrastination

Procrastination is the act of delaying or postponing tasks or actions, often due to a lack of motivation or fear of failure. In the video's context, it is presented as a universal challenge that even successful individuals face. The script discusses various tactics to overcome procrastination, making it a central theme of the video.

💡Macro Goal

A macro goal refers to a large, overarching objective that one aims to achieve over a significant period. In the script, the example of doubling podcast downloads per episode is given as a macro goal, which needs to be broken down into smaller, actionable steps to avoid feeling overwhelmed and to combat procrastination.

💡Actionable

An actionable item is a task or step that can be directly implemented or executed. The video emphasizes making goals hyper-specific and actionable to make them more manageable and less likely to be procrastinated on, such as setting a timeline for achieving the macro goal.

💡Prerequisites

Prerequisites are the necessary conditions or tasks that must be completed before a particular goal can be achieved. The script suggests identifying the prerequisites for a goal, such as the components of doubling podcast downloads, as a method to break down a large task into smaller, more approachable pieces.

💡David Allen

David Allen is an author known for his productivity methodology, 'Getting Things Done' (GTD). The script references his approach to identify the next physical actions needed to achieve a goal, which is a strategy to overcome indecision and procrastination by focusing on the immediate next steps.

💡BJ Fogg

BJ Fogg is a behavior scientist and researcher who focuses on creating habits through small, manageable behaviors. The script cites his work to illustrate the importance of starting small when trying to establish a new habit, such as flossing only the front two teeth, to make the action less daunting.

💡Tiny Homework Assignments

Tiny homework assignments refer to setting very small, achievable tasks to make progress on a larger project. The video uses this concept to explain how even the most successful individuals, like prolific musicians and authors, start with small tasks to avoid procrastination and maintain momentum.

💡Neil Strauss

Neil Strauss is an author mentioned in the script who advocates for lowering one's standards to overcome writer's block and procrastination. His advice is to write 'two crappy pages' per day, setting a low bar for success that can help prevent feelings of failure and keep the creative process moving.

💡Pomodoro Technique

The Pomodoro Technique is a time management method that involves breaking work into intervals, traditionally 25 minutes in length, separated by short breaks. The script suggests using this technique to tackle large tasks by working in focused sprints, which can help reduce the overwhelm associated with procrastination.

💡Positive Constraints

Positive constraints are limitations or boundaries that are intentionally set to enhance creativity or productivity. The video discusses the importance of these constraints in preventing paralysis and procrastination, such as setting time limits or using tools like the Email Game to manage tasks more effectively.

💡Social Accountability

Social accountability involves making commitments to others, which can increase the likelihood of following through on a task. The script mentions using platforms like Stickk.com to create financial incentives or consequences for not meeting goals, leveraging social pressure to combat procrastination.

💡Mike Birbiglia

Mike Birbiglia is a comedian referenced in the script who used a unique strategy to avoid procrastination by scheduling a 'meeting with himself' and treating it with the same seriousness as an external commitment. This illustrates the power of personal accountability and the mind tricks that can be used to stay on track.

Highlights

Procrastination is an ever-present issue faced by everyone, including successful individuals featured on magazine covers.

Breaking down a large goal into the smallest conceivable action makes it more manageable and actionable.

Making a goal hyper-specific by setting a timeline can help in achieving it, such as doubling podcast downloads within six months.

Identifying prerequisites and component pieces of a goal, inspired by David Allen's methodology, aids in task breakdown.

Determining the next physical actions from the Getting Things Done methodology can help overcome indecision and procrastination.

Asking 'Which one of these will make the rest easier or irrelevant if done first?' is a key question to focus on the most impactful task.

Starting with tiny tasks, like flossing only the front two teeth, makes developing a new habit easier and more automatic.

BJ Fogg's research suggests starting with small tasks to make forming new habits less intimidating.

Lowering one's standards, as advised by Neil Strauss, can help prevent writer's block and reduce performance anxiety.

Committing to writing two 'crappy' pages per day is a low threshold for success that can prevent feelings of failure.

Setting small, achievable goals for exercise, like five to ten minutes at the gym three times a week, can lead to exceeding expectations.

The Pomodoro Technique, involving 20-25 minute work sprints with short breaks, can help tackle large tasks by breaking them into manageable chunks.

Positive constraints, like time limits, are crucial for creativity and can prevent paralysis and procrastination.

Using tools like Email Game can reduce email clearing time by forcing sequential responses and avoiding the inbox view.

Creating social accountability through sites like Stickk.com or Coach.tome can provide external motivation and consequences for goals.

Financial bets or incentives, such as losing money for not meeting a goal, can be a powerful motivator to avoid procrastination.

Mike Birbiglia's 'meeting with yourself' technique, using a Post-it note reminder, is a psychological trick to hold oneself accountable.

The importance of creating a loss or shame to motivate action and achieve measurable goals by a specific deadline.

Transcripts

Procrastination.

Let's talk about it.

It's a big topic.

And by the way we all face it.

It is a ever present evergreen issue for a reason and even the people you see on magazine

covers, most of them, there are a few mutants, but they all have things they put off.

And there are a few different tactics, approaches that I found very helpful that I've borrowed

from, whether it's guests on the Tim Ferris Show or people I interviewed for Tools of

Titans my newest book, here we go.

So down the list.

So one is break it down into the smallest action conceivable.

And there are a few different types here.

So if you have a macro goal, which is double the number of podcast downloads per episode.

All right.

I'm just giving that as an example.

Well, we need to modify that to make it really actionable.

So the first is making it hyper, hyper specific so we need a timeline at the very least.

So let's say within six months doubling, and this is a real example for me, doubling the

number of podcast downloads.

Well, downloads are ongoing so by what point in time?

All right, I want to double the number of podcast downloads per episode by week six

after publication and I want to accomplish that within six months.

All right.

And then we can borrow from David Allen and just ask what are some of the prerequisites,

the component pieces of doing that?

Let's break it out into say content and organic.

You could have it paid acquisition, you make a long list of these potential buckets of

activities.

From there you would look at next physical actions, and this is directly from getting

things done.

And you could apply that to any number of these, let's just say it's ten buckets but

you would ask yourself, this is a question I ask myself very often when I'm procrastinating

because there is indecision, and this is a particular breed of procrastination.

In other words if I have ten things on my to do list or ten potential products I could

pursue what to do in that situation?

And what I ask myself is which one of these if done will make the rest the relevant or

easier?

This is a key question I ask all the time, which one of these will make all the rest

easier to do if done first, or all the rest irrelevant, don't even need to do them.

That is how I will hone in on one piece of the puzzle.

And this can be applied all over the place.

But let's just say it's the doubling podcast, it could be losing weight, you can see that's

very, very amorphous.

We need timelines.

We need an amount to lose.

And then you want to make it as small as possible.

So I'll give you a different example.

If you want to start flossing your teeth, who likes flossing your teeth?

Pretty much nobody.

So how do you start flossing your teeth?

Well, you want to make it as easy as possible to develop as part of your routine, to make

it as automatic as anything else that you do consistently.

And you could borrow from the say BJ Fogg who's done a lot of research at Stanford and

elsewhere, make it as small as possible, meaning in the beginning do less than you're capable

of doing.

So this is another key when you think something is too big or onerous, so it's too intimidating

or it's too much of a pain in the ass.

So for flossing you might say I'm only going to floss my front two teeth.

That's three gaps.

That's all you're going to do.

And you want to make it, again, as easy as possible.

So you might use a WaterPik or you might use those disposable flossing gadgets so you don't

have to do tourniquets on your fingers, which is also one of the side effects of flossing

that deters people.

Make it as easy as possible.

Now this applies to a lot more than flossing.

So I've talked to many of the people for say Tools of Titans, people who are eight time

New York Times best-selling authors or prolific musicians, prolific music producers like Rick

Rubin who is legendary, and it all comes down to tiny homework assignments.

So Rick if he has a stuck artist, for instance, he will say can you get me one word or one

line that you might like for this song that you're working on by tomorrow, is that possible?

Many, many homework assignments.

So with the creative project in the beginning that's one.

It's related to a piece of advice that I got from Neil Strauss, eight times New York times

best selling author, he has written for The New York Times, he's written for Rolling Stone

Magazine, and that is lower your standards.

So he doesn't believe in writer's block.

He says your standards are just too high.

You're creating performance anxiety for yourself.

So the advice that I got from another writer, which matches with that, is two crappy pages

per day.

So a lot of people are like I'm going to kill it.

I need an ambitious goal.

Let me do 1500 words, 2000 words per day for this book I'm working on.

Well, there is a very high probability that you're going to fall short of that and then

you will get demoralized, then you will get intimidated by the task and then you'll start

procrastinating.

So make the hurdle, make the success threshold really, really low.

That's what I've done for my last three books is two crappy pages per day.

That's all I need.

If I don't end up using them that's fine I just need to get out two crappy pages.

What ends up happening?

With the flossing, with the writing, with say exercise, if you're going to exercise

you're making a New Year's Resolution, don't make it an hour a day four times a week, no,

no, no, and if you don't have an exercise habit five to ten minutes at the gym three

times a week, plenty.

And in all those cases you will feel successful because you've checked your box for success

and then very often you will exceed that for extra credit.

You'll be like oh I'm already at the gym I'll go for an extra ten minutes.

Well, I'm already flossing my teeth I'll do an extra four.

Well, I've already hit my two pages but I'm feeling great and I'm in the flow, maybe I'll

do ten, maybe I'll do 20.

But it prevents you from feeling like a failure.

This is very, very important.

That is what derails a lot of people and it also makes the task list intimidating.

So those are a few recommendations for avoiding procrastination.

Some of them are time related.

So if you are looking at a task, and we've already talked about chunking it down, if

it looks gigantic an onerous and you calculate in your mind well that's probably going to

take me a hundred hours or three weeks, however you look at it, you don't take the first step

because it's like taking a bite out of a whale or something like that.

So you can use the technique, for instance, like the pomodoro technique.

And people have interpreted this in different ways but it effectively means sprints of say

20 to 25.

Some people do 23 minutes where you're like all right I know I'm not going to get this

done but I'm going to sprint for 20 minutes, 25 minutes and then take a five-minute break.

And then I will sprint again for 20 to 25 minutes.

And the magic of those time constraints, I've talked about this a lot has Parkinson's Law,

but the complexity of a task swelling to fill the time that it's allotted.

Once you have these positive constraints, which by the way for a creative person, very

important to have positive constraints.

Being able to do anything you want all the time is a recipe for disaster and paralysis

and procrastination.

And I'll talk about one or more constraint that you can apply.

So you have something like the pomodoro technique.

If it's email related you can actually use a tool called Email Game.

I won't go into a long description but emailga.me is the URL.

You can check that out.

It avoids the inbox view and forces you to answer sequentially.

So I'll let people check that out.

That will probably cut down your email clearing time by 40 percent or so.

The next way that you can apply positive constraint is by building in incentives and consequences.

All this means is make yourself socially accountable.

And you can use a site like Stickk.com, you can use Coach.tome, having someone else to

hold your feet to the fire and keep you accountable for whatever goal you've set for yourself.

That could be a check in via phone, it could be a bet, so a financial component, which

is very effect.

I've seen high ranking folks at Google lose a hundred plus pounds because they had a bet

with a friend, this is what got them started, their gym buddies if someone didn't show up

they had to pay the other person a dollar.

So it's incredible what a small amount of money can do.

You could also put together a betting pool say five people each put in $100 and the person

who loses the most of body fat or improves their body fat percentage using say DEXA Scan

by the end of the first-quarter gets the $500.

That is hugely, hugely effective.

And I think in part not because the money you will win but the money you will lose.

People will work a lot harder to counteract loss eversion it turns out.

So those are a few things that you could utilize.

And I'll give you one kind of wacky one that is from Mike Birbiglia who's one of the most

successful comedians on the planet, has done tons of TV, tons of movies and is fantastic

at standup does, lot with This American Life.

And when he was procrastinating working on his screenplay, his latest screenplay, we

noticed that when he was accountable to someone else he had a meeting he was never late, he

was always early.

But when he had a commitment to himself to write he might put it off for hours.

So he took a Post-it and he put it next to his bed, and this sounds ludicrous, but it

said, Mike, and I think it was three exclamation points, you have a meeting with yourself at

7:00 a.m. at café whatever it was where he intended to work and that actually for whatever

weird quirk of human psychology got him to stay on track for his meeting with himself

to write his screenplay.

So that's another Jedi mind trick that you might try on yourself.

There are many tools in the toolkit but keep it small, keep it defined, rig it so you can

win and when in doubt figure out a way to create a loss or shame if you don't actually

tackle your task and achieve some type of measurable goal by a specific point in time.