7 Passos para Curar sua Procrastinação (rápido)

Pedro Sobral

16 Oct 202318:57

Summary

TLDRThe speaker discusses the nature of procrastination as a gap between intention and action, driven by fear of discomfort and leaving the comfort zone. They emphasize that everyone procrastinates and it's a common struggle. The video suggests techniques to overcome procrastination, such as the '2-minute rule' from 'Atomic Habits' by James Clear, and the idea that motivation is a result of action, not the cause, from 'The Motivation Myth' by Jeff Haden. Other strategies include tackling the most challenging tasks first, organizing one's environment, maintaining a task list, tracking habits, and taking intentional breaks. The ultimate technique, 'Grandpa's Technique', encourages viewers to imagine waking up in the future with the wisdom of age but the energy of youth, to appreciate the present and take action on their goals.

Takeaways

🎯 **Understanding Procrastination**: Procrastination is a gap between the desire to do something and actually doing it, often stemming from fear of discomfort or leaving one's comfort zone.
🤔 **Recognizing the Fear**: There are two types of fear: survival fear, which is instinctual, and evolutionary fear, which arises when facing personal growth or change.
📚 **The Role of Books**: 'Atomic Habits' by James Clear and 'The Motivation Myth' by Jeff Haden provide insights on habit formation and the misconception that motivation is a precursor to action.
🛠️ **The 2-Minute Rule**: Start habits with actions that take no more than 2 minutes to initiate, tricking the brain into beginning the task, which can lead to completion.
🌅 **Eat the Frog**: Address the most challenging or important tasks first thing in the morning when your energy and willpower are at their peak.
🧹 **Organizing the Environment**: A chaotic external environment can reflect internal disorganization. Tidying up can create a more conducive space for productivity.
📝 **Task Lists**: Having a clear list of daily tasks helps maintain focus and prevents getting lost in less important activities.
📈 **Habit Tracking**: Use tools like spreadsheets to track habits and assess progress towards personal goals regularly.
🎮 **Procrastinate with Style**: When taking breaks, do so without the distractions of work. Engage in activities that truly allow the mind to rest, which can paradoxically increase the desire to return to work.
👴 **The Grandfather Technique**: Imagine your older self looking back with gratitude for overcoming procrastination and fear, encouraging action in the present.
⏰ **Take Action**: The key to overcoming procrastination is to start doing what you've been putting off. Turn off distractions and commit to action.

Q & A

What does the speaker believe procrastination to be?
-The speaker believes procrastination is a void or an abyss between the will to do something and actually doing it. It's a gap that exists when one knows what needs to be done but avoids taking action.
Why does the speaker think people procrastinate?
-The speaker suggests that people procrastinate due to a fear of discomfort, a fear of stepping out of their comfort zone, and a lack of confidence in their ability to handle the tasks they want to accomplish.
What are the two types of fear mentioned in the script?
-The two types of fear mentioned are the fear of survival, which is an instinctive response to immediate threats, and the fear of evolution, which is the fear of doing something uncomfortable or transformative that leads to personal growth.
What is the significance of the 'line of cagaço' mentioned by the speaker?
-The 'line of cagaço' is a metaphorical line that separates the current self from the self that has achieved all the things one has always wanted to accomplish. It represents the barrier of procrastination that one must overcome.
What is the main message of the speaker regarding motivation?
-The speaker's main message is that motivation is not something one inherently has or lacks; rather, it is something that is gained as a result of taking action. One must act first, and motivation will follow.
What is the 'Atomic Habits' book by James Clear about, according to the script?
-The 'Atomic Habits' book by James Clear discusses the idea of focusing on systems rather than goals to form new habits. It suggests becoming the type of person you want to be before achieving your goals, which is a key tool for overcoming procrastination.
What is the '2-Minute Rule' as described by James Clear?
-The '2-Minute Rule' is a strategy where all new habits should take no more than 2 minutes to start. This makes it easier to begin the habit, tricking the brain into taking the first step towards a larger goal.
What does the speaker mean by 'eat that frog'?
-The phrase 'eat that frog' is a metaphor for tackling the most challenging or important task first thing in the morning when one's energy and willpower are at their peak, as suggested by Mark Twain.
How does the speaker suggest improving one's environment to combat procrastination?
-The speaker suggests that by organizing and tidying up one's physical environment, it can have a positive impact on one's internal state, making it easier to focus and be productive.
What is the importance of having a task list according to the script?
-Having a task list helps to maintain focus and ensure that important tasks are completed. It prevents one from getting lost in distractions and feeling unproductive at the end of the day.
What is the 'procrastination with style' technique mentioned in the script?
-The 'procrastination with style' technique involves intentionally taking breaks to do nothing or engage in leisure activities without work-related distractions. This can help refresh the mind and increase the desire to return to work.
What is the 'grandfather technique' and how does it work?
-The 'grandfather technique' is a mental exercise where one imagines waking up in their current situation but with the wisdom and perspective of an older self. This can provide motivation to take action and overcome procrastination by appreciating the present moment and the opportunities it offers.

Outlines

00:00

😣 Overcoming Procrastination: Understanding the Abyss

The speaker begins by admitting their own struggle with procrastination and expresses a desire for change. They define procrastination as the void between the intention to act and the action itself, emphasizing that it stems from a lack of desire or awareness of tasks that need to be done. The speaker also touches on the tendency to attribute this void to perfectionism or planning as a way to avoid the discomfort of confronting tasks. They delve into the root causes of procrastination, such as anxiety and insecurity, and the fear of stepping out of one's comfort zone. The speaker acknowledges that life's challenges can make it difficult to balance responsibilities, but asserts that everyone procrastinates and that recognizing this shared trait is the first step towards overcoming it.

05:01

🤔 Facing Fears and the Role of Habits in Procrastination

This paragraph delves into the types of fear that can contribute to procrastination, distinguishing between survival fear and evolutionary fear. Survival fear is an instinctive response to immediate threats, while evolutionary fear arises when one faces the discomfort of personal growth or change. The speaker encourages the audience to identify their fears and confront them, as avoiding such confrontation perpetuates procrastination. The speaker also introduces two influential books, 'Atomic Habits' by James Clear and 'The Motivation Myth' by Jeff Haden, which have shaped their understanding of habits and motivation. They explain the concept of focusing on systems rather than goals to form new habits, which is crucial for overcoming procrastination, and that motivation is a result of action, not a precursor to it.

10:01

🕒 The 2-Minute Rule and Prioritizing Tasks

The speaker shares practical strategies for combating procrastination, starting with the '2-Minute Rule' from James Clear's book. This rule suggests that to form a new habit, it should be simple enough to be completed in two minutes or less, making it easier to start. They provide personal examples, such as wanting to stretch daily but finding it uncomfortable, so they simplified the habit to setting up their yoga mat, which naturally led to stretching. The speaker also discusses the importance of tackling the most daunting tasks early in the day when energy and motivation levels are higher, and how organizing one's environment can reflect and improve mental clarity and productivity.

15:03

📝 Techniques for Effective Task Management

The speaker outlines several techniques for managing tasks and habits to prevent procrastination. They emphasize the importance of maintaining a to-do list to stay focused on daily tasks and avoid getting lost in unproductive activities. The speaker also discusses the value of tracking habits through a spreadsheet to understand which commitments are being met and which are not, providing a clear picture of personal progress. They introduce the concept of 'procrastinating with style,' which involves taking breaks to do enjoyable activities when feeling the urge to procrastinate, and the 'grandfather technique,' which is about imagining oneself at an older age looking back and wishing to have tackled tasks with less fear and more action.

👴 The Grandfather Technique and Embracing Life's Opportunities

In the final paragraph, the speaker introduces the 'grandfather technique,' a method of envisioning oneself at an old age and considering what that older self would do if given the chance to return to the present with the energy and opportunities of youth. This technique is meant to foster gratitude and a sense of urgency to act on one's goals and tasks. The speaker reflects on their own procrastination and the relief they felt once they finally took action, encouraging the audience to do the same. They conclude by urging the audience to turn off distractions and start doing what they've said they would, emphasizing the transformative power of these techniques in overcoming procrastination.

Mindmap

Keywords

💡Procrastination

Procrastination is the act of delaying or postponing tasks or actions, often despite knowing that it may lead to negative consequences. In the video's context, it is described as a 'Great Abyss', a void between the intention to do something and actually doing it. The speaker emphasizes that procrastination is not about not knowing what to do, but rather the hesitation to confront the discomfort of taking action. The video aims to address and overcome this issue.

💡Perfectionism

Perfectionism is a personality trait where one strives to achieve the highest standards and outcomes. In the script, it is mentioned as a common excuse people use to justify their procrastination, as they may feel the need to plan everything perfectly before taking action. However, the speaker argues that this often serves as a barrier to actually starting and completing tasks.

💡Fear

Fear is a strong emotion induced by a perceived threat or danger. Within the video, two types of fear are discussed: survival fear and evolutionary fear. Survival fear is an instinctive response to immediate danger, while evolutionary fear is associated with stepping out of one's comfort zone to grow and evolve. The speaker suggests that recognizing and confronting these fears is crucial to overcoming procrastination.

💡Motivation

Motivation refers to the internal drive or desire to take action towards a goal. The video challenges the common belief that motivation is a prerequisite for action. Instead, it suggests that motivation is a result of action, not the cause. This concept is pivotal in understanding how to initiate tasks despite the lack of initial enthusiasm.

💡Habits

Habits are regular patterns of behavior that are often automatic and unconscious. The speaker discusses the importance of forming new habits to combat procrastination. The concept of 'atomic habits' from James Clear's book is mentioned, which suggests that small, incremental changes in habits can lead to significant transformations over time.

💡Action

Action is the process of taking steps to achieve a goal or complete a task. The video emphasizes that action is the key to overcoming procrastination. It suggests that by starting with small actions, such as the '2-minute rule', individuals can begin to build momentum and eventually overcome the initial inertia that comes with procrastination.

💡Environment

Environment refers to the surroundings or conditions in which a person lives or operates. In the context of the video, the speaker talks about how one's external environment can reflect and influence their internal state. A chaotic environment can lead to a chaotic mind, which in turn can exacerbate procrastination. Thus, organizing one's environment can be a step towards organizing one's thoughts and actions.

💡Task List

A task list is a tool used to organize and prioritize tasks that need to be completed. The video mentions the importance of having a clear plan for the day, which can help prevent getting lost in less important activities and ensure that the most important tasks are completed. The speaker shares personal experiences of feeling unproductive without a task list.

💡Habit Tracking

Habit tracking involves monitoring and recording one's habits to understand patterns and make improvements. The speaker uses a habit tracking spreadsheet to keep track of their daily habits and goals. This method helps in identifying which habits are being maintained and which ones need more attention, thus aiding in the fight against procrastination.

💡Procrastination with Style

Procrastination with style is a concept introduced in the video that suggests taking breaks from work intentionally to rest and recharge. However, it emphasizes doing so without bringing work-related stress into the break. This approach can help in maintaining a balance and preventing burnout, ultimately making one more productive when they return to work.

💡Gratitude

Gratitude is the quality of being thankful and aware of something good. The video concludes with a technique called 'the grandfather technique', which involves imagining oneself at an old age and waking up in their current body with all its capabilities. This perspective is meant to foster gratitude for the present moment and motivate action by appreciating the opportunity to act and live fully.

Highlights

The speaker shares their personal struggle with procrastination and expresses a hope to overcome it.

Procrastination is described as a void between the desire to do something and actually doing it.

The importance of understanding that procrastination stems from a fear of discomfort and leaving one's comfort zone.

The speaker emphasizes that not all delays are procrastination, and sometimes planning and prioritization are necessary.

The root of procrastination can lie in anxiety and insecurity, affecting one's confidence in handling tasks.

The concept of 'akrasia' from ancient Greek philosophy is introduced as a term for procrastination.

Two types of fear are discussed: survival fear and evolutionary fear, with the latter being linked to personal growth.

The idea that motivation is not a cause but a result of action is presented, challenging the common belief.

The '2-minute rule' from James Clear's 'Atomic Habits' is introduced as a technique to start habits easily.

The practice of tackling the most daunting task first thing in the morning to leverage one's highest energy levels.

The impact of one's external environment on internal state and the benefits of an organized space for productivity.

The effectiveness of task lists in maintaining focus and ensuring important tasks are completed during the day.

The use of habit tracking sheets to monitor daily habits and hold oneself accountable.

The strategy of 'procrastinating with style' by designating specific times for rest and leisure, separate from work.

The 'grandfather technique' is introduced, which involves imagining oneself at an older age looking back with wisdom.

The advice to turn off digital distractions and start doing what one has been putting off, emphasizing action over inaction.

The speaker's personal anecdote about overcoming the fear of recording the video as an example of conquering procrastination.