Advertising
Advertising

The Nike Guide to Overcoming Procrastination

The Nike Guide to Overcoming Procrastination


    You aren’t doing what you know you should be doing.

    And it’s eating at you. Every time this task you’re postponing and postponing crosses your mind, you feel stress and anxiety.

    But somehow you just take your mind to something else again, and postpone once more.

    And that’s exactly what procrastination is… The postponement that never ends.

    It steals your peace, joy and creative energy. Instead of crafting awesome words, works of art, or solutions, you sit with worries, stress, anxiety and a subtle realization that you’re still not the productive, task-accomplishing machine that you hoped to be by now.

    Just do it!

    Nike’s slogan is old news to all of us.

    Advertising

    Still, when it comes to procrastination, it’s such good advice. No matter which way you look at the constant postponement that we label procrastination, there’s simply just one solution.

    Just do it!

    That task that you’re postponing that’s stealing your joy… Start with it, and start it now. There’s no such thing as tomorrow. We always only have the present moment. And we should use the present moment to do what needs to get done.

    Watch your thoughts

    Yes, this all sounds a bit easier in theory than it is in practice.

    But some simple awareness can help you overcome your obstacles. When you think of a task that you’ve been postponing, and you decide to do it, watch out for mental sabotage.

    Some thoughts will arise with reasonable excuses for not doing the task right now. These thoughts are the very reasons why you’ve been postponing the task in the first place.

    “I’m a blogger, so I’m not sure it’s a good idea to start webinars. I should rather just focus on my writing.”

    Or…

    “I know it’s important to sort out my office and I do believe the clean working space will give me more creative energy, but today’s a busy day, and I don’t have time for admin. I need to keep my clients happy…”

    These thoughts are the little foxes that sustain procrastination. You need to have your guard up, be on the lookout for them, and as soon as they appear, you need to counter them.

    And there’s only one way to counter such thoughts. You need to take decisive action, right now. Let me show you how…

    Take five minutes

    This is a short blog post. I like writing longer posts, in the region of 1,500 words. I kept this one short (at less than half my preferred length) to save you at least five minutes.

    And no, you can’t go on a tea break or catch up on the latest sport news.

    I want you to use that five minutes right now.

    Advertising

    As you read this article, your conscience would have shown you a task that you needed to have done by now. What task was that? If there’s more than one, just pick one. Any one.

    It could be redoing your website’s about page. Or (more likely…) it could be starting that book you’ve been dreaming about for years.

    I want you to take 5 minutes right now, and start with that task.

    The idea is not to complete it right now.

    Just get a start. And don’t think bigger than five minutes. Only use five minutes.

    What might happen is that the energy you get from starting is so great that you work on it for an hour.

    Or after five minutes you’ll stop, but the feeling of accomplishment and the fact that you took five minutes and actually worked on it might get you to take another five minutes this afternoon or tomorrow.

    Advertising

    It gets the ball rolling…

    Oh, and right about now your mind will be coming up with some clever little excuses. These are mere thoughts. The ones that cause procrastination. Awareness is key.

    Please ignore them and start. Take action. Do something! Right now…

    And then commit to taking five minutes (yes, only five minutes!) to work on your project every day.

    You’ll be amazed by the results. Just do it!

    I would love to hear about your experiences and your progress in the comments section below.

    (Photo credit: Motivational Phrase via Shutterstock)

    Advertising

    More by this author

    The Nike Guide to Overcoming Procrastination Content Marketing: The Entrepreneur’s Most Productive Task

    Trending in Productivity

    1 11 Important Things to Remember When Changing Habits 2 How Your Attitude Determines Your Success 3 How to Ask for Help When You Need It Most 4 How Much Do You Need to Give Up to Start Over? 5 Is It Really Better to Step Out of Your Comfort Zone?

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 21, 2019

    11 Important Things to Remember When Changing Habits

    11 Important Things to Remember When Changing Habits

    Most gurus talk about habits in a way that doesn’t help you:

    You need to push yourself more. You can’t be lazy. You need to wake up at 5 am. You need more motivation. You can never fail…blah blah “insert more gibberish here.”

    But let me share with you the unconventional truths I found out:

    To build and change habits, you don’t need motivation or wake up at 5 am. Heck, you can fail multiple times, be lazy, have no motivation and still pull it off with ease.

    It’s quite simple and easy to do, especially with the following list I’m going to show to you. But remember, Jim Rohn used to say,

    “What is simple and easy to do is also simple and easy not to do.”

    The important things to remember when changing your habits are both simple and easy, just don’t think that they don’t make any difference because they do.

    In fact, they are the only things that make a difference.

    Let’s see what those small things are, shall we?

    1. Start Small

    The biggest mistake I see people doing with habits is by going big. You don’t go big…ever. You start small with your habits.

    Want to grow a book reading habit? Don’t start reading a book a day. Start with 10 pages a day.

    Want to become a writer? Don’t start writing 10,000 words a day. Start with 300 words.

    Want to lose weight? Don’t stop eating ice cream. Eat one less ball of it.

    Whatever it is, you need to start small. Starting big always leads to failure. It has to, because it’s not sustainable.

    Start small. How small? The amount needs to be in your comfort zone. So if you think that reading 20 pages of a book is a bit too much, start with 10 or 5.

    It needs to appear easy and be easy to do.

    Do less today to do more in a year.

    2. Stay Small

    There is a notion of Kaizen which means continuous improvement. They use this notion in habits where they tell you to start with reading 1 page of a book a day and then gradually increase the amount you do over time.

    Advertising

    But the problem with this approach is the end line — where the “improvement” stops.

    If I go from reading 1 page of a book a day and gradually reach 75 and 100, when do I stop? When I reach 1 book a day? That is just absurd.

    When you start a habit, stay at it in the intensity you have decided. Don’t push yourself for more.

    I started reading 20 pages of a book a day. It’s been more than 2 years now and I’ve read 101 books in that period. There is no way I will increase the number in the future.

    Why?

    Because reading 40 to 50 books a year is enough.

    The same thing applies to every other habit out there.

    Pick a (small) number and stay at it.

    3. Bad Days Are 100 Percent Occurrence

    No matter how great you are, you will have bad days where you won’t do your habit. Period.

    There is no way of going around this. So it’s better to prepare yourself for when that happens instead of thinking that it won’t ever happen.

    What I do when I miss a day of my habit(s) is that I try to bounce back the next day while trying to do habits for both of those days.

    Example for that is if I read 20 pages of a book a day and I miss a day, the next day I will have to read 40 pages of a book. If I miss writing 500 words, the next day I need to write 1000.

    This is a really important point we will discuss later on rewards and punishments.

    This is how I prepare for the bad days when I skip my habit(s) and it’s a model you should take as well.

    4. Those Who Track It, Hack It

    When you track an activity, you can objectively tell what you did in the past days, weeks, months, and years. If you don’t track, you will for sure forget everything you did.

    There are many different ways you can track your activities today, from Habitica to a simple Excel sheet that I use, to even a Whatsapp Tracker.

    Peter Drucker said,

    “What you track is what you do.”

    So track it to do it — it really helps.

    But tracking is accompanied by one more easy activity — measuring.

    5. Measure Once, Do Twice

    Peter Drucker also said,

    “What you measure is what you improve.”

    So alongside my tracker, I have numbers with which I measure doses of daily activities:

    For reading, it’s 20 pages.
    For writing, it’s 500 words.
    For the gym, it’s 1 (I went) or 0 (didn’t go).
    For budgeting, it’s writing down the incomes and expenses.

    Tracking and measuring go hand in hand, they take less than 20 seconds a day but they create so much momentum that it’s unbelievable.

    6. All Days Make a Difference

    Will one day in the gym make you fit? It won’t.

    Will two? They won’t.

    Will three? They won’t.

    Which means that a single gym session won’t make you fit. But after 100 gym sessions, you will look and feel fit.

    What happened? Which one made you fit?

    The answer to this (Sorites paradox)[1] is that no single gym session made you fit, they all did.

    No single day makes a difference, but when combined, they all do. So trust the process and keep on going (small).

    7. They Are Never Fully Automated

    Gurus tell you that habits become automatic. And yes, some of them do, like showering a certain way of brushing your teeth.

    But some habits don’t become automatic, they become a lifestyle.

    What I mean by that is that you won’t automatically “wake up” in the gym and wonder how you got there.

    It will just become a part of your lifestyle.

    Advertising

    The difference is that you do the first one automatically, without conscious thought, while the other is a part of how you live your life.

    It’s not automatic, but it’s a decision you don’t ponder on or think about — you simply do it.

    It will become easy at a certain point, but they will never become fully automated.

    8. What Got You Here Won’t Get You There

    Marshall Goldsmith has a great book with the same title to it. The phrase means that sometimes, you will need to ditch certain habits to make room for other ones which will bring you to the next step.

    Don’t be afraid to evolve your habits when you sense that they don’t bring you where you want to go.

    When I started reading, it was about reading business and tactic books. But two years into it, I switched to philosophy books which don’t teach me anything “applicable,” but instead teach me how to think.

    The most important ability of the 21st century is the ability to learn, unlearn, and relearn. The strongest tree is the willow tree – not because it has the strongest root or biggest trunk, but because it is flexible enough to endure and sustain anything.

    Be like a willow, adapting to the new ways of doing things.

    9. Set a Goal and Then Forget It

    The most successful of us know what they want to achieve, but they don’t focus on it.

    Sounds paradoxical? You’re right, it does. But here is the logic behind it.

    You need to have a goal of doing something – “I want to become a healthy individual” – and then, you need to reverse engineer how to get there with your habits- “I will go to the gym four times a week.”

    But once you have your goal, you need to “forget” about it and only focus on the process. Because you are working on the process of becoming healthy and it’s always in the making. You will only be as healthy as you take care of your body.

    So you have a goal which isn’t static but keeps on moving.

    If you went to the gym 150 times year and you hit your goal, what would you do then? You would stop going to the gym.

    This is why goal-oriented people experience yo-yo effect[2] and why process-oriented people don’t.

    The difference between process-oriented and goal-oriented people is that the first focus on daily actions while others only focus on the reward at the finish line.

    Set a goal but then forget about it and reap massive awards.

    10. Punish Yourself

    Last two sections are pure Pavlovian – you need to punish bad behavior and reward good behavior. You are the only person who decides what is good and what is bad for you, but when you do, you need to rigorously follow that.

    Advertising

    I’ve told you in point #3 about bad days and how after one occurs, I do double the work on the next day. That is one of my forms of punishments.

    It’s the need to tell your brain that certain behaviors are unacceptable and that they lead to bad outcomes. That’s what punishments are for.

    You want to tell your brain that there are real consequences to missing your daily habits.[3]

    No favorite food to eat or favorite show to watch or going to the cinema for a new Marvel movie- none, zero, zilch.

    The brain will remember these bad feelings and will try to avoid the behaviors that led to them as much as possible.

    But don’t forget the other side of the same coin.

    11. Reward Yourself

    When you follow and execute on your plan, reward yourself. It’s how the brain knows that you did something good.

    Whenever I finish one of my habits for the day, I open my tracker (who am I kidding, I always keep it open on my desktop) and fill it with a number. As soon as I finish reading 20 pages of a book a day (or a bit more), I open the tracker and write the number down.

    The cell becomes green and gives me an instant boost of endorphin – a great success for the day. Then, it becomes all about not breaking the chain and having as many green fields as possible.

    After 100 days, I crunch some numbers and see how I did.

    If I have less than 10 cheat days, I reward myself with a great meal in a restaurant. You can create your own rewards and they can be daily, weekly, monthly or any arbitrary time table that you create.

    Primoz Bozic, a productivity coach, has gold, silver, and bronze medals as his reward system.[4]

    If you’re having problems creating a system which works for you, contact me via email and we can discuss specifics.

    In the End, It Matters

    What you do matters not only to you but to the people around you.

    When you increase the quality of your life, you indirectly increase the quality of life of people around you. And sometimes, that is all the “motivation” we need to start.

    And that’s the best quote for the end of this article:

    “Motivation gets you started, but habits keep you going.”

    Keep going.

    Advertising

    More Resources to Help You Build Habits

    Featured photo credit: Anete Lūsiņa via unsplash.com

    Reference

    [1] Stanford Encyclopedia of Philosophy: Sorites paradox
    [2] Muscle Zone: What causes yo-yo effect and how to avoid it?
    [3] Growth Habits: 5 Missteps That Cause You To Quit Building A Habit
    [4] Primoz Bozic: The Lean Review: How to Plan Your 2019 in 20 Minutes

    Read Next