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How to Eliminate Procrastination (The Surprising Strategy One Man Used)

How to Eliminate Procrastination (The Surprising Strategy One Man Used)

In 2009, Fred Stutzman was a graduate student at the University of North Carolina. He was trying to grind out some important work on his thesis. But there was a problem.

His favorite coffee shop, which had previously been a quiet sanctuary where he could escape distraction and get work done, had just added a new and very dangerous feature.

Wireless internet.

Now Stutzman found himself constantly distracted by the endless supply of entertainment and social media on the web — even if he really wanted to get something done. He tried disconnecting from the internet, but it wasn’t that simple. He was always clicking it back on to “take a break.” He was constantly fighting the urge to check his messages and updates.

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Thankfully, Stutzman happened to be a programmer studying Information Science. When he went home that night, he decided to create a software program that would solve his problem.

The program he created was simple. You turned the application on, told it how long you wanted to focus, and it prevented your computer from going online for that amount of time. If you wanted to get back on before your time was up, you had to turn your computer completely off and reboot.

The program was called Freedom. Not long after Stutzman created it, the application went viral. It was picked up by NPR, The Economist, The New York Times, Oprah Magazine, Time, and nearly every major news outlet you can imagine. More than 500,000 people downloaded it.

It seems that many people were struggling with online procrastination.

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Why did Freedom work so well? And what can it teach us about sticking to better habits and mastering our willpower?

The Power of Decision Elimination

Making decisions over and over again will drain your willpower. This is true even if it’s the same, tiny decision — like constantly resisting the urge to check your email. (Another example is continually trying to follow a new, strict diet.)

You might be able to resist for 5 minutes or an hour or maybe even a week, but eventually, your willpower will begin to fade and you’ll give in. This is known as decision fatigue. In a previous article I discussed how it has a measurable impact on your willpower and the choices you make throughout any given day.

The Freedom app that Stutzman designed is effective not only because it prevents you from reaching the web, but also because it reduces decision fatigue. It eliminates your options and, as a result, doing the right thing becomes much easier. In other words, the application places a constraint on your behavior.

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This brings us to an important point: constraints can make it easier to stick to good habits by eliminating the number of decisions you need to make to move forward.

Constraints are a Good Thing

People often say that they want options. When it comes to getting things done, however, options aren’t always a good thing. When everything is a possibility, it actually becomes harder to make the right choice (or any choice at all). This is the paradox of choice.

Meanwhile, when we place a constraint on ourselves, it can become much easier to get something done. This is especially true if it is a constraint that forces us to start small.

  • If you want to start exercising, set a rule for yourself where you are not allowed to exercise for more than five minutes. You have to stop exercising after five minutes. I talked with a reader named Mitch who used this strategy to make his first six weeks of exercise very easy and then gradually built up to doing more. He ended up losing over 100 pounds. (Nice work, Mitch!)
  • If you want to become more creative, you can use constraints to drive your creativity. For example, you could write a book by only using 50 different words. This is the strategy Dr. Seuss used to write Green Eggs and Ham. (Full story here.)
  • If you want to eat more vegetables, you could limit yourself to only one type of vegetable this week. By limiting the number of choices you have to make, it’s more likely that you’ll actually eat something healthy rather than get overwhelmed trying to figure out all of the details of the perfect diet.

We often think that we want an open road and the ability to choose any direction for ourselves. But sometimes, what we need is a tunnel that can reduce our choices and send us in a focused direction.

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How can you eliminate the need to make the same decisions over and over again? How can you use constraints to drive your habits forward — even if it’s in a very small way?

James Clear writes at JamesClear.com, where he shares science-based ideas for living a better life and building habits that stick. To get strategies for boosting your mental and physical performance by 10x, join his free newsletter.

This article was originally published on JamesClear.com.

Featured photo credit: Lynn Friedman via flickr.com

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James Clear

James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

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Last Updated on March 31, 2020

How To Break the Procrastination Cycle

How To Break the Procrastination Cycle

How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

The Vicious Procrastination Cycle

For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

2. Apprehension Starts to Come Up

The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

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3. Still No Action

More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

4. Flicker of Hope Left

You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

5. Fading Quickly

Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

6. Vow to Yourself

Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

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How to Break the Procrastination Cycle

Unless you break the cycle, you will keep reinforcing it!

To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

2. Plan

Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

3. Resistance

Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

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What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

4. Confront Those Feelings

Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

5. Put Results Before Comfort

You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

6. Repeat

Repeat steps 3-5 until you achieve what you first set out to do.

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Final Thoughts

Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

Featured photo credit: Luke Chesser via unsplash.com

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