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Five Ways to Beat Your Procrastination Habit – Now!

Five Ways to Beat Your Procrastination Habit – Now!

Procrastination. We all do it, and know the feeling of remorse after we set out do something but end up completely off-task. You would think we’d learn after the first – or at least the 5th – time of procrastinating that it’s not in our best interest. It’s a classic example of our impulses beating out forethought, like when you eat that whole bag of potato chips or skip the gym even though you know you’ll regret it later. We don’t usually learn from past detrimental behaviors when the immediate gratification precedes the distant, more favorable payoff.

The two key features that determine payoffs are the actual reward and the temporal contiguity. The temporal contiguity is how soon the payoff comes after a certain behavior is exhibited. For example, you eat a potato chip and feel pretty satisfied the moment the salt and oil touches your taste buds. These immediate payoffs are incredibly hard to resist. This is similar to choosing to get on Facebook instead of write that essay: you pretty much feel satisfied immediately after logging on, where as the essay may take hours to finish. But hopping on Facebook before chipping away at the essay means it will be even longer before you feel the satisfaction of having your work done, and why would you want to delay that satisfaction? Here are five concepts to help you stay on track and earn the greater yet often delayed reward.

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1. Pomodoro Technique

The Pomodoro Technique is great for people who like to work in short productive bursts. Usually you work in 25 minutes intervals with about 5 minutes breaks between each work session. Then after four work sessions, you get a longer 20 or 30 minute break. It’s a good idea to set out the tasks you need to accomplish and set goals for each 25 minute chunk of time: The limited amount of time in each interval can make you more productive.

2. Parkinson’s Law

The idea behind Parkinson’s Law is that work fills the amount of time you allow it to. Now, this idea may actually fuel procrastination if you think you can leave something to the last minute and get it done, but the idea is to use it in the reverse way. For example, give yourself a start and end time to work in a focused, rather than an ambiguous, time frame to avoid distractions from seeping in.

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3. Pareto Principle

According to the Pareto principle, 20% of your time is used to fill the majority of your important goals. If you can get the majority of your work done with only 20% of your time, this is incentive to structure your time so you don’t waste it. If you feel you won’t be productive, don’t force yourself to slug through a task you could do more efficiently in a better state. Efficiency should always be put first. If you’re feeling sick or hungover, use the first part of time to do less mentally draining yet necessary tasks like e-mails, scheduling and reading the news. Then use your most alert time to get through the most challenging tasks.

4. Quadrant Method

This is also known as the Eisenhower method. With the Quadrant Method, you categorize tasks into one of four quadrants. The top two columns are labeled “Urgent” and “Not Urgent,” and the first two rows are labeled “Important and “Not Important.” Once you have tasks categorized, focus all your energy on the Urgent and Important tasks. Then once those are, done focus on the not Urgent but Important tasks. Not Urgent and Not Important should really be avoided while the Not Important but Urgent should not be allowed to take up more than a small portion of your time.

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5. Time chunking

Time chunking is a more general concept, but can be useful if you want more flexibility with your work time. The idea is to dedicate certain times of the day or certain days of the week to different task categories. You can even add in “Waste Time” as a category so you can plan on doing all that would normally serve as distractions during work time. At least with this method you actively decide how you spend your time rather than getting sucked into unintentional behaviors.

While we cannot focus all of our mental energy 100% of the time, we can actively decide how our time is spent and ultimately maximize this limited time.

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Last Updated on December 7, 2018

10 Steps For Success: Applying The Power Of Your Subconscious Mind

10 Steps For Success: Applying The Power Of Your Subconscious Mind

How big is the gap between you and your success?

What is the difference between successful people and unsuccessful people?

It is as simple as this: successful people think and talk about what they are creating, and unsuccessful people focus on and talk about what they’re lacking.

So how do you bridge that gap between wanting success and having your success? Let’s make an important distinction. You see, there is a big difference between “Wanting” and “Having” something.

Wanting: means lacking or absent. Deficient in some part, thing or aspect.

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Having: means to possess, to hold, to get, to receive, to experience.

You can have one OR the other, but not both at the same time with any particular object of your desire. You either have it or you don’t.

When it comes to your subconscious, if you’re focusing on the “wanting”, i.e. the not having, guess what, you will build stronger neural networks in your brain around the “wanting.” However, through the power of your subconscious mind, you can focus on the “having” as if it has already happened. Research has shown that your brain doesn’t know the difference between what you’re visualizing inside your mind versus what is happening out there in your reality.

This is a regular practice of elite athletes. They spend as much timing creating the internal mental imagery of their success playing out as they do actually physically practicing. This helps create both the neural pathways in their brain and the muscle memory to consistently deliver on that success.

Here are 10 “brain hack” steps for success that you can take to create your version of a happy life. Make these steps a regular habit, and you will be astonished at the results.

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Step 1: Decide exactly what you want to create and have

This is usually the biggest problem that people have. They don’t know what they want and then they’re surprised when they don’t get it.

Step 2: Write down your goal clearly in every technicolor detail

A goal that is not written down is merely a wish. When you write it down in full detail, you signal to your subconscious mind that you really want to accomplish this particular goal.

Step 3: Write your goal in simple, present tense words

…that a three year old can understand on a three-by-five index card and carry it with you. Read it each morning after you awake and just before you go to sleep.

Step 4: Backwards planning

See your goal achieved and identify all the steps required that it took to bring it to life. Making a list of all these steps intensifies your desire and deepens your belief that the attainment of the goal is already happening.

Step 5: Resolve to take at least one step every day from one of the items on your list

Do something every day, even if it is just one baby step, that moves you toward your goal so you can maintain your momentum.

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Step 6: Visualize your goal repeatedly

See it in your mind’s eye as though it were already a reality. The more clear and vivid your mental picture of your goal, the faster it will come into your life.

Step 7: Feel the feeling of success as if your goal were realized at this very moment

Feel the emotion of happiness, satisfaction, and pleasure that you would have once you have achieved your goal. Visualize and feel this success for at least 20 seconds at a time.

Step 8: “Fake it till you make it!”

Confidently behave as if your subconscious mind was already bringing your goal into reality. Accept that you are moving toward your goal and it is moving toward you.

Step 9: Relax your mind

Take time to breathe, pray or mediate each day. Disengage the stress response and engage the relaxation response. A quiet state of mind allows your brain to access newly formed neural pathways.

Step 10: Release your goal to your subconscious mind

When you turn your goal over to the power of the universe and just get out of the way, you will always know the right actions to take at the right time.

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Starting today, try tapping into the incredible power of your subconscious mind.Start with just one goal or idea, and practice it continually until you succeed in achieving that goal. Make it a game and have fun with it! The more lightly you hold it, the easier it will be to achieve. By doing so, you will move from the “positive thinking” of the hopeful person to the “positive knowing” of the totally successful person.

Hit reply and let me know what you’re creating!

To your success!

Featured photo credit: use-your-brain-markgraf via mrg.bz

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