How I Brainwashed Myself to Beat Procrastination

Summary

This video introduces a powerful method to overcome procrastination by focusing on the 'cue'—a negative emotion that triggers procrastination. Instead of fighting procrastination, the speaker suggests reprogramming the habit through a simple 2-minute protocol. Break the task into small, manageable steps, commit to working on them for just two minutes, and reward yourself afterward. The goal is not to complete the task, but to start it, as starting often leads to ongoing momentum. This technique helps train the brain to take action, making it easier to form productive habits.

Takeaways

• 🧠 Procrastination can be overcome by targeting a fundamental aspect of our neurobiology.
• ⏳ Procrastination often happens when you're under pressure and feel overwhelmed by a task.
• 📱 The impulse to check social media or get distracted can lead to a loss of control.
• 🔄 Procrastination is a habit that follows a three-step cycle: cue, response, and reward.
• ❗ The key to beating procrastination is to focus on reprogramming the habit by changing the default response to a cue.
• 🤔 The 'cue' is a wave of negative emotion we feel when faced with an overwhelming task.
• 🛠️ The 2-minute procrastination protocol helps break down tasks into simple steps to take action.
• ⏲️ Commit to working on a task for just 2 minutes, which often leads to more progress.
• 🎁 Promise yourself a small reward after completing 2 minutes of work to reinforce the habit.
• 🧘‍♀️ Reset your nervous system by closing your eyes, taking a deep breath, and starting on the exhale.

Q & A

What is the main goal of the 2-minute procrastination protocol?

The goal is not to finish the work but to simply get started by building the habit of taking action.

What is the 'cue' mentioned in the script?

The cue is the wave of negative emotion or disgust we feel when faced with an overwhelming task.

How does procrastination work according to the script?

Procrastination is a habit that follows three steps: cue, response, and reward. It happens when we respond to a negative cue with avoidance.

Why is trying to eliminate procrastination before it starts ineffective?

Because procrastination is a habit, and habits can’t be eliminated directly. Instead, you must reprogram the default response to the cue.

What are the three steps in any habit according to the script?

The three steps are cue, response, and reward.

What is the first step in the 2-minute procrastination protocol?

The first step is to break down the task you're procrastinating with into 'stupid simple' steps.

What should you do after completing 2 minutes of work?

Promise yourself a small reward for completing 2 minutes of work.

Why does the 2-minute protocol focus on small steps?

Because getting started is often the hardest part. Breaking tasks into small, manageable steps makes it easier to begin.

What should you do if you can't continue working after the initial 2 minutes?

Take a break, claim your reward, and then try again using the same protocol later.

What does James Clear mean by 'habits need to be established before they can be expanded'?

It means you must first build the habit of taking action, no matter how small, before you can build on it and achieve bigger goals.

Outlines

00:00

🚀 Introduction to Beating Procrastination Instantly

The speaker introduces a powerful technique to overcome procrastination in just 2 minutes, regardless of how unique or burnt-out someone might feel. This technique taps into fundamental neurobiology, offering a solution even when facing overwhelming urges to procrastinate.

⏳ The Procrastination Struggle

The paragraph sets a common scenario where a pressing task needs completion, but procrastination kicks in, leading to a loss of control. Once this happens, it's hard to stop the procrastination cycle. The urge to check social media is described as an overwhelming force that derails productivity.

🔍 Misconception: Procrastination Blocks Action

Contrary to popular belief, procrastination doesn’t just block action; trying to destroy it can lead to more frustration. The key is understanding that procrastination is not the root issue; instead, it’s a habit triggered by a cue, such as negative emotions and disgust towards the task at hand.

🚦 The Fork in the Road: Action or Procrastination

Procrastination is framed as a habitual response to the emotional 'cue' that arises before tasks. Research shows that habits consist of a cue, response, and reward. By recognizing procrastination as a habit, one can change the default response to be action-oriented rather than avoidance.

🔑 Rewiring the Brain for Action

To overcome procrastination, we don’t need to eliminate the emotional cue but instead reprogram our brain’s default response to it. By establishing a new habit that leads to action, it's possible to still get things done even when negative emotions try to take control.

🛠 The 2-Minute Procrastination Protocol

The 2-minute protocol is introduced as a practical tool to reprogram procrastination. It involves breaking tasks into extremely simple steps, committing to those steps for 2 minutes, promising a reward for completing the work, and resetting the nervous system before starting.

🌟 Making It Easier to Start

Once the 2 minutes of action are completed, momentum often builds, making it easier to continue. If the task isn’t completed, there’s no pressure to continue. Instead, take a break and claim the reward, then try again later using the same protocol.

🎯 Focus on Starting, Not Finishing

The goal of the protocol is not to complete the entire task but to build the habit of starting. As James Clear notes, habits must first be established before they can be expanded. By training the habit of starting, the work will naturally follow.

Keywords

💡Procrastination

Procrastination refers to the act of delaying or avoiding tasks despite knowing they are important. In the video, it's presented as a common obstacle that feels like a 'supernatural force' taking control, preventing action. The speaker explains that procrastination isn't the core problem but a habitual response to negative emotions tied to tasks.

💡Cue

A cue is the trigger that precedes procrastination, often in the form of negative emotions like stress or disgust when faced with an overwhelming task. The video highlights that recognizing the cue is essential to reprogramming our response, making it the first step in addressing procrastination.

💡Habit

A habit is a learned behavior that occurs automatically in response to a cue. Procrastination is described as a habit in the video, meaning it follows a predictable pattern of cue, response, and reward. To break the cycle of procrastination, the video suggests retraining the brain to develop a new habit of taking action instead.

💡Response

In the habit cycle, the response is the action triggered by the cue. In the context of the video, procrastination is the default response to feelings of overwhelm, but this can be changed by intentionally substituting a new action—working on the task for 2 minutes.

💡Reward

Reward is the third component of the habit loop, referring to the positive outcome we experience after completing a task. The video suggests offering a small reward after 2 minutes of work, which helps reinforce the habit of action and replaces the procrastination cycle with a productive one.

💡2-Minute Protocol

The 2-Minute Protocol is a simple method described in the video to break procrastination. It involves breaking down tasks into very simple steps and committing to work for just two minutes. This technique lowers the mental barrier to starting and helps initiate momentum towards completing the task.

💡Neurobiology

Neurobiology refers to the study of the brain and nervous system and how they influence behavior. The video touches on neurobiology by explaining that procrastination is not about willpower but how our brain is wired to respond to cues. Understanding this helps us hack the brain’s natural tendencies and retrain habits.

💡Negative Emotion

Negative emotion in the video refers to the feeling of discomfort, stress, or disgust when faced with a daunting task. This emotion is the cue that triggers procrastination. Instead of trying to suppress it, the video suggests acknowledging it and redirecting it into action.

💡Momentum

Momentum is the idea that once a person starts a task, it becomes easier to keep going. The video emphasizes that the hardest part of beating procrastination is getting started, and once momentum is established, it’s much easier to continue working on the task.

💡James Clear

James Clear is a habit expert mentioned in the video, known for his work on habits and behavior change. The video references his idea that habits must be established before they can be expanded, highlighting the importance of starting small, such as committing to two minutes of work.

Highlights

A powerful technique to beat procrastination instantly

Works for any task regardless of your state

Targets a fundamental aspect of our neurobiology

Procrastination begins with an overwhelming impulse

Once procrastination starts, it's hard to regain control

Procrastination is like a supernatural force taking over

Procrastination stands in the way of action

The Q (negative emotion) comes before procrastination

Understanding that procrastination is a choice, not an obstacle

Habits always follow three steps: cue, routine, and reward

Procrastination is a default response to the cue

To beat procrastination, reprogram the default response to action

The 2-minute procrastination protocol

Step one: Break down the task into simple steps

Step two: Commit to the simple steps for 2 minutes

Step three: Promise a small reward for 2 minutes of work

Step four: Reset with a deep breath and begin

Continue working if possible, or take a break and try again

The goal is to start, not to finish

Train the habit, and the work will follow

Transcripts

in the next 2 minutes I'm going to show

you a powerful technique to beat

procrastination instantly it works for

any task regardless of how special you

are or how burnt out you might feel

because it targets a fundamental aspect

of our neurobiology maybe you're staring

at a half finished project that needs to

come out tomorrow your messages are

piling up the clock is ticking it's go

time but suddenly there's an

overwhelming impulse to check social

media and it's game over because once

procrastination begins we lose control

it's like a supernatural Force kind of

takes over and all we can do is pray and

beg please that it ends before we crash

from the surface it looks like

procrastination stands in the way of

action and to Beat It we have to destroy

it before it begins but from coaching

hundreds of Learners and personal

struggles with procrastination I can

guarantee you this is only going to

cause you more frustration so what do we

do instead well science shows us there's

actually a small and Incredibly

important step that comes before

procrastination it's called The Q you

know what the Q is it's that wave of

negative emotion and disgust that boils

up inside of us that we feel when we

have an overwhelming task that we have

to take care of but if the queue lies

before procrastination then we realize

procrastination actually doesn't stand

in the way of action it's a fork in the

road take action or procrastinate

procrastination is a habit habits are

things we do without thinking and

according to research from leading habit

experts in the world habits always

follow three steps a CU response and

reward habits are the default resp

response when we encounter a queue so if

we can't eliminate the queue then to

beat procrastination all we have to do

is reprogram a new default response to

one of action and that way regardless of

how we feel when we lose control we

still do the right thing and we can

hijack our brain and rewire this habit

by implementing the 2-minute

procrastination protocol step one break

down the task you're procrastinating

with into stupid simple Steps step two

commit to the stupid simple steps for 2

minutes step three promise yourself a

small reward for completing 2 minutes of

work step four close your eyes take a

deep breath to reset your nervous system

and on the exhale begin if you can

continue working after those 2 minutes

then great just go with the flow and

this usually happens because once we get

the ball rolling it's a lot easier to

keep it in motion and if you can't don't

sweat get up and take a break and go

claim your reward then you can try again

a little later using the same protocol

the goal of the protocol is not to

finish her work but to Simply get

started as habit daddy James Clear

States habits need to be established

before they can be expanded if you want

to beat procrastination Train The Habit

and the work will take care of itself