How to Beat Procrastination Now - Top 5 Hacks
Summary
TLDRIn this video, the speaker, a busy corporate lawyer and mother, shares tips from five top books to overcome procrastination and boost motivation. Key insights include identifying factors leading to procrastination, setting achievable goals, prioritizing tasks, applying the 80/20 rule, and using the '2-minute rule' to start daunting tasks. The speaker emphasizes the effectiveness of small changes in creating habits, visualizing goals, and rewarding oneself to increase productivity without stress and anxiety.
Takeaways
- 🔍 Identify the root causes of procrastination: lack of confidence, lack of value, impulsiveness, or delay.
- 📈 Use the motivation equation from 'The Procrastination Equation' to understand what influences procrastination: Motivation = Expectancy × Value / (Impulsiveness × Delay).
- 🏋️ Boost confidence by setting achievable goals and reminding oneself of past accomplishments, no matter how small.
- 🍭 Increase the value of tasks by making them more rewarding or enjoyable, and manage impulsiveness by minimizing distractions.
- 📅 Apply Parkinson's Law to avoid inefficiencies by setting deadlines and not allowing work to expand to fill the time available.
- 🐸 Prioritize tasks by tackling the most challenging ones first, as suggested in 'Eat That Frog' by Brian Tracy.
- 📊 Focus on the 80/20 rule to concentrate on tasks that yield the highest returns with the least effort.
- 🎯 Visualize outcomes and set clear goals to improve productivity and make tasks more manageable.
- 🧘♂️ Schedule leisure time first to reduce stress and create a positive mindset towards work, as recommended in 'The Now Habit'.
- 💪 Make tasks obvious, attractive, easy, and satisfying by using visual cues and rewards, as outlined in 'Atomic Habits'.
- 📝 Capture all tasks in a trusted system and clarify, organize, reflect, and engage based on priority and context from 'Getting Things Done'.
- ⏱️ Implement the 2-minute rule to start tasks immediately if they can be done in that time frame, building momentum and reducing procrastination.
Q & A
What is the main topic of the video script?
-The main topic of the video script is finding motivation and overcoming procrastination, with tips drawn from five top books on the subject.
What is the equation introduced by Pierce Steel in 'The Procrastination Equation' to capture the elements influencing procrastination?
-The equation introduced by Pierce Steel is 'motivation equals expectancy times value, over impulsiveness times delay'.
How can setting achievable goals boost one's confidence according to 'The Procrastination Equation'?
-Setting achievable goals, such as a 10-minute walk or 15 minutes of studying a disliked topic, can build confidence in one's ability to follow through with longer tasks.
What is the 80/20 rule mentioned in 'Eat That Frog' by Brian Tracy, and how does it apply to productivity?
-The 80/20 rule, also known as the Pareto Principle, suggests that 80% of the results come from 20% of the effort. By focusing on tasks that yield the highest returns, one can improve productivity.
What is the concept of 'scheduling leisure first' as discussed in 'The Now Habit' by Neil Fiore?
-The concept of 'scheduling leisure first' involves planning enjoyable activities before work tasks to create a positive mindset towards work and reduce stress.
How does the book 'Atomic Habits' by James Clear suggest making tasks more satisfying?
-'Atomic Habits' suggests making tasks satisfying by rewarding oneself immediately after completing a task and breaking tasks into smaller, manageable steps.
What is the '2-minute rule' as mentioned in the video script and why is it effective?
-The '2-minute rule' is a strategy where if a task takes two minutes or less, it should be done immediately. It's effective because it helps build momentum and prevents small tasks from becoming mental clutter.
What is Parkinson's Law and how does it relate to procrastination?
-Parkinson's Law states that 'work expands so as to fill the time available for its completion.' It relates to procrastination by suggesting that the more time given to complete a task, the longer it will take, often leading to inefficiencies.
How does 'Getting Things Done' by David Allen recommend managing tasks to prevent procrastination?
-David Allen recommends capturing all tasks in a trusted system, clarifying each task, organizing them, reflecting regularly, and engaging based on context, time, energy, and priorities.
What is the significance of visual cues in creating habits according to 'Atomic Habits'?
-Visual cues are significant in creating habits as they make tasks more obvious, serving as reminders to perform the task, such as placing gym clothes by the bed to remind one to exercise.
What does the video script suggest as a simple action to rewire one's brain and give confidence?
-The video script humorously suggests that smashing the subscribe button can rewire one's brain and give confidence, as a way to engage with the content and support the channel.
Outlines
📚 Overcoming Procrastination: Strategies from Top Books
The speaker, a corporate lawyer and mother, introduces the topic of finding motivation and overcoming procrastination despite the lack of initial interest or energy. She plans to share insights from five influential books on the subject. The first book mentioned is 'The Procrastination Equation' by Pierce Steel, which emphasizes identifying factors leading to procrastination such as lack of confidence, value, impulsiveness, and delay. The book introduces a formula for motivation and suggests setting achievable goals, boosting confidence by acknowledging accomplishments, and increasing the perceived value of tasks to combat procrastination.
🎯 Prioritizing Tasks and Leveraging the 80/20 Rule
The second book discussed is 'Eat That Frog' by Brian Tracy, which advises prioritizing the most challenging tasks first thing in the morning and applying the 80/20 rule to focus on tasks that yield the highest results. The book also encourages setting clear goals, visualizing outcomes, and breaking tasks into manageable parts with specific deadlines to avoid the inefficiencies caused by Parkinson's Law, which states that work expands to fill the time available for its completion.
🕰️ The Now Habit: Scheduling Leisure First for Productivity
The third book, 'The Now Habit' by Neil Fiore, focuses on the concept of scheduling leisure time first to reduce stress and increase productivity. The book promotes guilt-free breaks and the visualization of completed tasks to create a positive mindset towards work. It suggests allowing oneself to recharge through leisure activities before tackling challenging tasks and emphasizes the importance of planning leisure time to foster a more enjoyable work experience.
🌟 Atomic Habits: Small Changes for Big Results
The speaker's favorite book, 'Atomic Habits' by James Clear, is about making small, incremental changes that can lead to significant outcomes. Clear suggests making tasks more obvious, attractive, easy, and satisfying. For example, placing gym clothes by the bed can serve as a visual cue to exercise, and rewarding oneself after completing a task can reinforce positive behavior. The book emphasizes starting with habits that can be accomplished in two minutes to build momentum and confidence.
✅ Getting Things Done: A Trusted System for Task Management
The final book, 'Getting Things Done' by David Allen, outlines a system for capturing all tasks and ideas in a trusted system and then clarifying, organizing, and reflecting on them regularly. The book encourages capturing tasks, clarifying what actions are needed, organizing tasks into categories, and making decisions based on context, time, energy, and priorities. The speaker highlights the '2-minute rule' as particularly effective, suggesting that if a task can be completed in two minutes or less, it should be done immediately to avoid procrastination and mental clutter.
🚀 Implementing the 2-Minute Rule for Effective Task Management
The speaker concludes by emphasizing the effectiveness of the 2-minute rule in her own life as a corporate lawyer, mom, and wife. She encourages viewers to try this rule to build momentum and overcome the initial resistance to starting tasks. The speaker invites viewers to share their experiences with the tips provided and their own strategies for overcoming procrastination, and she reminds viewers to subscribe to her channel for more content.
Mindmap
Keywords
💡Motivation
💡Procrastination
💡Expectancy
💡Value
💡Impulsiveness
💡Delay
💡Parkinson's Law
💡80/20 Rule (Pareto Principle)
💡Visualization
💡Atomic Habits
💡2-Minute Rule
Highlights
The Procrastination Equation by Pierce Steel identifies factors leading to procrastination such as lack of confidence, lack of value, impulsiveness, and delay.
The motivation equation is defined as expectancy times value over impulsiveness times delay.
Boosting confidence can be achieved by setting achievable goals and reminding oneself of past accomplishments.
Increasing the value of a task can make it more rewarding and enjoyable.
Managing impulsiveness involves creating an environment with minimal distractions and avoiding delay.
Parkinson's Law states that work expands to fill the time available for its completion, often leading to procrastination.
Eat That Frog by Brian Tracy suggests prioritizing tasks by tackling the most challenging ones first.
Applying the 80/20 rule focuses on tasks that yield the highest returns.
Visualizing the outcome and end result can activate imagination and improve productivity.
The Now Habit by Neil Fiory emphasizes scheduling leisure first to reduce stress and increase productivity.
Guilt-free breaks and play can recharge and reboot the mind, making work more enjoyable.
Atomic Habits by James Clear discusses the power of small changes leading to big results.
Making tasks obvious, attractive, easy, and satisfying can help build and maintain habits.
Starting with tasks that can be done in two minutes can build momentum and lead to completing larger tasks.
Getting Things Done by David Allen focuses on capturing tasks in a trusted system and clarifying, organizing, reflecting, and engaging based on priority.
The 2-minute rule is a practical tip for overcoming procrastination by starting tasks immediately if they take two minutes or less.
Breaking down daunting tasks into smaller, manageable actions can make them less intimidating and easier to start.
Starting tasks with the intention of only working for two minutes can help build a habit and lead to longer periods of productivity.
Transcripts
how can we find the motivation to get shit done
I mean when we don't feel like it
when nothing can move us to doing what we wanna do
how can we actually do it
now I'm no stranger to procrastination
but I'm a full time corporate lawyer
I'm also a mom I'm a wife
but there are days that I do not want to do anything
don't wanna get out of bed
I don't wanna do anything
but I have to take care of business
and I have to take care of my family
so how can we find the motivation
and how can we beat procrastination
I wanna share some tips from 5 top books on this topic
and these tips are perfect for anyone to get just done
and at the end of the video
I'm gonna share with you
which one of these methods has worked the best for me
and has helped me find my inner Zendigger
so I can get things done without the stress
without the overwhelm and the anxiety
first up
we have The Procrastination Equation by Pierce Steel
now the key rules in this book are that steel says
you have to identify
the factors that lead to your procrastination
is it lack of confidence
you don't think you can get the thing done
the thing done lack of value
don't really care about the thing getting done
impulsiveness
which is getting basically distracted by other things
or delay and basically
not doing the thing that you're supposed to be doing
and putting it off and putting it off
he introduces this equation that captures the elements
influencing procrastination
and the equation is
motivation equals expectancy times value
over impulsiveness times delay
first you have to boost your confidence
your ability to know you can handle the task
and you can actually get it done
steel
says that you can boost your confidence by setting
achievable goals for example
if you're planning to exercise
set small achievable goals
like a 10 minute walk
to build confidence in your ability
to actually follow through with longer workout
or if you wanna study a topic
that you particularly loathe
maybe set a timer for 15 minutes
and only do it for 15 minutes
and then once you do it
remind yourself how awesome you are
that you were able to study
something that you don't like
for 15 whole minutes now
reminding yourself of your accomplishments is actually
you know no matter how small or insignificant
significant is actually a way to boost your confidence
it's a really great way to boost your confidence
so remind yourself of all of your accomplishments
whether small or big and this seal says that
you gotta increase the value on the
in the things that you think that you're doing
you gotta find ways to make the task more rewarding
or enjoyable for example
if you need to study
reward yourself with a treat or short
break after completing a chapter
just one chapter or maybe after that
15 minutes that you set the timer for
reward yourself
then he says that you gotta manage impulsiveness
you gotta create an environment that
minimizes distractions and you got to avoid delay
minimize the time between planning and execution
to reduce procrastination
now a lot of people get stuck in the planning phase
I've been there definitely
so you research and research and plan
and research and plan more
but at some point you just gotta act
remember to start before you're ready and just do it
but how do you just do it
you wanna set clear goals
and you wanna break tasks into smaller
manageable parts as we discuss
and then set specific deadlines
so the more time we have to accomplish something
the more will procrastinate
this is known as Parkinson's Law
the principal states that work expands
so as to fill the time available for its complete
in other words
the more time you give yourself to complete a task
the longer it'll take you
often leading to procrastination and inefficiencies
next eat that frog by Brian Tracy
this is a great book
the key rules from this book are that
you gotta prioritize your task
you gotta tackle the most challenging task
the frog first thing in the morning
or before you do anything else yes
even before you check your Instagram
so do the things that you you don't really wanna take
care of or the most challenging ones
first thing next is to apply the 80 20 rule
also known as a Peretto principle
focus on the 20% of tasks that will yield
80% of the results
so 80% of the results come from 20% of your effort
by identifying the tasks that yield
the highest returns you can focus on those
and then improve your productivity
then he says set the table
be clear about what you wanna achieve before starting
in other words visualize your outcome your end result
activate your imagination
and see the end result that you want to accomplish
and this is particularly uh
easy when you have really smaller
set smaller time frames
like for example that 15 minutes that we talked about
if you only have the 15 minutes
then if you visualize what
you wanna accomplish in that 15 minutes
and write down what you wanna accomplish
that's wonderful way of getting things done
here's an idea
one way to beat procrastination right now
is to smash that subscribe button
it'll really really rewire your brain
give you confidence so go ahead and do that
it'll really help the channel
third book is The Now Habit by Neil Fury
and that's all about scheduling leisure first
to reduce to reduce your stress
so schedule fun first and then work
if your recommends guilt free play
and visualizing your goals
he refers to it as the three dimensional thinking
visualize the completed task and then the step
steps that you need to get there
allow yourself some guilt free breaks to recharge
and reboot and make it
make it more fun for instance
block off an hour in the evening um
to watch Netflix maybe or not not even an hour
maybe an hour is too long
but like 15
20 minutes just so you can tackle the hard stuff later
we wanna reduce our stress so that we can
to the things that we need to get
without the stress and anxiety
allow yourself guilt free breaks to recharge
plan your leisure first
to create a positive mindset toward work
fourth book which is my favorite
favorite book of all time on creating habits
is Atomic Habits by James Clear
now this book is everywhere these days
and it's for good reason
because it really is an effective book
if you implement the tips in your life
the book is basically about small changes
leading to big results
clear suggests that making tasks obvious attractive
easy and satisfying for instance
place your gym clothes by your bed
to remind you to exercise in the morning
that's what you wanna do and then
reward yourself with a treat after completing a task
you don't have to go out there and eat a whole cupcake
but a all treat will do and for building new habits
you gotta start with something that
can actually be done in two minutes
like reading just one page of a book
so key rules are make it obvious
use visual cues to remind you of your task
make it attractive
pair task with something you enjoy doing
make it easy break tasks into smaller manageable steps
make it satisfying and
reward yourself immediately after completing a task
finally
the last book is Getting Things Done by David Allen
this is also a great book
Allen emphasizes
capturing all your tasks in a trusted system
and then clarifying and clarifying each task
organizing them reflecting regularly
and then engaging based on contacts and priority
for example keep a notebook handy
jot down any task or idea that comes to mind
and then process each item at the end of the day
so the key rules from this book are capture
which is collect all tasks
ideas and commitments in a trust system
clarify which is process
what each item means and what action is needed
organized put tasks in appropriate categories
whether it's like projects
next action do it now or do it tomorrow
reflect which is regularly
go back
and then review your system to keep it up to date
make decisions about what you wanna do in the moment
based on context time
energy and priorities the one rule
the one tip bar whatever
that has worked the best for me is the 2 minute rule
as a corporate lawyer and a mom and a wife
this simple rule has really helped me get things done
efficiently and it's helped me my time better
and it's just amazing so David Allen says
if something takes two minutes or less
just do it immediately just take care of it
like right off the bat
this is like the same concept of eating the frog
first thing in the morning
no less making no procrastinating
for example taking out the trash
it takes 2 minutes tops do it now and boom
one less thing cluttering your mind
one less thing to stress about throughout the day
and in Atomic Habits Clear
also suggest that when you're dreading a big task
you can break it down into smaller
and something you can manage
that you can do in 2 minutes or less
instead of committing to a massive project
start with tiny little actions
need to read a daunting report
just read one paragraph takes two minutes
Wanna exercise start with two minutes of stretching
that's it this might sound like a mind trick
and in a way it is actually a mind trick
it's a trick that actually works
sometimes when I'm dreading reviewing a contract
for example I start with looking at it
and then reviewing it for just two minutes
I say I give myself two minutes
and a lot of times I build momentum
and then I continue reviewing from there
so I go longer feel silly at first
trust me I know it sounds really silly
oh
I work for two minutes only and I can get things done
but those two minutes really built a habit
soon you'll start doing things for longer
without even noticing
by beginning with manageable chunks
you'll find it easier to scale up
you'll find the confidence you need
you're less distracted
you're not you're not likely to delay
and there's not a whole lot of planning
and list making that needs to go into two minutes
and it's easy to visualize
doing something successfully for just two minutes
I really hope this one helps you out
because it's really helped me
let me know in the comments
which tip you're gonna try first
and then share with me
what happened as a result of doing that thing
and then maybe share your own strategies for being
procrastination
cause I'm sure these books don't cover everything
if you found these tips helpful
please give this video a thumbs up
and then smash the subscribe button
subscribe to my channel and I'll see you next time
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