Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

More by this author

Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

How To Find Your Passion And Struggles You Might Encounter 2 Killer Tips You Should Master When Setting Goals For The New Year Stop Failing At Your Goals Again With This Habits Buidling Model Steady State vs Interval Training: Are You Exercising Towards Your Goal? 15 Things To Stop Doing If You Want To Be Truly Happy

Trending in Productivity

1 STOP Being Busy and Create More Time with these Productivity Hacks 2 7 Signs That You’re Way Too Busy (And Need to Change That) 3 5 Techniques to Tackle a Busy Schedule (And Create More Time) 4 8 Time Management Strategies for Busy People 5 Productivity Boost: How to start your day at 5:00 AM

Read Next

Advertising
Advertising
Advertising

Last Updated on June 1, 2021

7 Signs That You’re Way Too Busy (And Need to Change That)

7 Signs That You’re Way Too Busy (And Need to Change That)

“Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

“Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

Advertising

The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

To help you in that self-assessment, here are 7 signs that you’re way too busy:

1. You Can’t Remember the Last Time You Took a Day Off

Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

“The time to relax is when you don’t have time for it.”

2. Those Closest to You Have Stopped Asking for Your Time

Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

3. Activities like Eating Are Always Done in Tandem with Other Tasks

If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

Advertising

If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

Try these 5 Ways to Find Time for Exercise.

Advertising

6. You Dread Getting up in the Morning

If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

7. “Survival Mode” Is Your Only Mode

If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

So, How To Get out of Busyness?

Take a look at this video:

And these articles to help you get unstuck:

Advertising

Featured photo credit: Khara Woods via unsplash.com

Read Next