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By Applying This Rule, You Can Overcome Procrastination In 2 Minutes

By Applying This Rule, You Can Overcome Procrastination In 2 Minutes

We all know those people (or we are one of them) who have many great talents and could do so much, only if they weren’t procrastinating their way through life. They postpone their tasks till the last minute and make themselves suffer enormous amounts of stress and anxiety in order to get things done on time. The worst thing about it is that once they waste all their energy fighting the temptation for instant gratification when completing mundane tasks, they leave no room for the really important stuff, such as their favorite hobby, or any activity that boosts their self-growth and creativity.

2-minute rule that triggers immediate actions

If you came to a point when you realized how seriously procrastination affects your life and health, you have probably came across the 2-minute rule solution in your search for remedy. The approach works because it is ridiculously easy and it can be applied to any task at hand no matter its size. It affects the root of the procrastinating process – the problem of starting the activity. The more time-consuming the activity is, the bigger resistance to starting it is created in the mind of the procrastinator.

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Relative to the size of the task or project, the rule can be applied in two ways:

  • The first one is to do the short and easy tasks right away to avoid cluttering your space and mind.
  • The second way is applied to bigger projects and things that require more time and effort.

Originating from Newton’s first law of motion that states that objects in rest stay at rest and objects in motion stay in motion, the 2-minute rule in this case means finishing the project 2 minutes at a time. This helps the person who is performing it not to feel overwhelmed and discouraged, but to start lightly, and soon the action will gain momentum leading to longer hours of productivity. As proposed by researches at Flinders University in Adelaide, Australia, the way to start any bigger project is to break it down into as many micro tasks as possible whose completion will lead to increase in motivation needed for further action.

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Why do we procrastinate?

  • Feeling of not being good enough – For many people the reason behind putting things off for as long as possible is the belief that they don’t possess the right skills and talents.
  • Overwhelmed by the size of the task – Another common reason for procrastination is the resistance felt by people when facing great, time-consuming projects.
  • The need for instant gratification – In most cases people tend to postpone their tasks due to lack of willingness to fight the human impulse to do only the most pleasing and undemanding things.

The 2-minute rule provides solution in all three cases as it helps to push through the initial doubt, since with 2 minutes in the activity our confidence levels start to grow and our need for gratification lessens as the process itself becomes gratifying enough. As previously mentioned, the rule is equally efficient in larger assignments as it helps to shift the focus from big end product to small bite-size two-minute steps.

How to apply the 2-minute rule

1. Start small

Let’s take the task of losing weight for example. For most people who struggle to lose those extra pounds this is one of the bigger projects. Therefore, instead of immediately rushing to face the great challenge, you should prepare the way by working on small, unrelated things. Doing everyday chores while they are still in the 2-minute-task category will help you to set foundation for the doer mindset. As the time goes, the momentum will take over, making it more natural and effortless and you will soon be able to transfer the approach to more complex issues.

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2. Raise the bar

Once you have developed a habit of doing little tasks, it is time to apply the same principle to a greater project. By taking the different perspective and dividing the strategy for weight loss into 2-minute actions that help to start the process, the entire task won’t seem so demanding. In addition, as you go through easily achievable bits, your motivation will grow, making you more eager to continue. In the beginning, these 2-minute actions would be anything from preparing the low-calorie meal to getting dressed and leaving the house for jogging. As you go along, you will feel much more willing to set further challenges.

3. Postpone reward

As opposed to seeking instant gratification and risk losing energy doing things that are not of the utmost importance in that moment, you should postpone it for after the completion. This way, you enhance your motivation as you have something to look forward to for later. Treating yourself to a movie after finishing Pilates class will improve not only your looks and health, it will also give you rest from guilt as the reward comes as something you earned.

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Ana Erkic

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Last Updated on May 16, 2019

The Daily Rituals of 7 Successful CEOs

The Daily Rituals of 7 Successful CEOs

One of my favorite success quotes ever comes from one of the original and most successful ‘CEOs’ of his era: Aristotle. Here’s what he said:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

This advice is just as sound today as it was when Aristotle first expressed it, way back when. I’m reminded of this at least once a week, when I interview an inspiring author, leader, or successful CEO on my show. I ask my guests a series of questions about what has contributed to their success and their ability to build something meaningful.

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You want to know what nearly all of them say? Almost every time, they respond by telling me that their success is the result of simple habits  enacted day after day.

These quotes from seven successful CEOs demonstrate the daily rituals that have contributed to their success:

1. Promote what you love.

“It’s so much better to promote what you love than to bash what you hate.” – Jessica Alba, CEO of The Honest Company

2. Develop a feedback loop.

“I think it’s very important to have a feedback loop, where you’re constantly thinking about what you’ve done and how you could be doing it better. I think that’s the single best piece of advice: constantly think about how you could be doing things better and questioning yourself.” – Elon Musk, CEO of TESLA Motors

3. Create things that are better, not just “different.”

“Our task today is to find singular ways to create the new things that will make the future not just different, but better—to go from 0 to 1. The essential first step is to think for yourself. Only by seeing our world anew, as fresh and strange as it was to the ancients who saw it first, can we both re-create it and preserve it for the future.” – Peter Thiel, CEO of Palantir and best-selling author of Zero To One.

4. Meditate.

“Meditate. Breathe consciously. Listen. Pay attention. Treasure every moment. Make the connection.” – Oprah Winfrey, CEO of OWN Network

5. Read every day.

“Read 500 pages every day. That’s how knowledge works. It builds up like compound interest.”-Warren Buffet, CEO of investment firm Berkshire-Hathaway

6. Block time for email.

“Set aside a 20- to 30-minute chunk of time two or three times a day for email. Do not check continually through the day.” – Doug Camplejohn, CEO of predictive lead marketing company FlipTop.

7. Make your customers happy.

“We see our customers as invited guests to a party, and we are the hosts. It’s our job every day to make every important aspect of the customer experience a little bit better.” – Jeff Bezos, CEO of Amazon.com

Develop the right rituals. Become a successful CEO.

If the majority of these daily habits are new to you, avoid making the crucial mistake of adopting all of these habits at once. Research on habit-formation indicates that lasting habits are formed one at a time.

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For example, let’s say you’re excited about developing the following daily habits:

  • daily reading,
  • daily meditation, and
  • updating your to-do list every night

Let’s say that daily reading is the one that excites you the most out of the three habits noted above. It would be wise of you to begin by choosing and scheduling time to read every day, and then sticking to that time until it becomes a habit. Once it feels effortless and automatic, you’ll know that you’ve turned it into a daily habit. Now you’re ready to install the next habit… and the next… Until before you know it, you’ll start looking in the mirror and seeing the reflection of a successful CEO.

Featured photo credit: Amy Hirschi via unsplash.com

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