procrastination Archives

Here’s a simple trick will help you get any unpleasant task done

How many times have you been faced with a task that feels insurmountable? Perhaps it has no end in sight, or you don’t know where to start, or it’s just so darn unpleasant that you don’t even want to begin. That is when the five-minute rule comes in handy.

The idea behind the five-minute rule is this: whenever there’s something you need to do that you really don’t want to do, agree to just do it for five minutes – literally setting a timer if you want – and then you can quit with no guilt afterwards. That’s it. You’ll find that when you devote five minutes of your time and energy towards something, you’ll actually be able to get that task done—or at least, make progress on the task.

Whether it’s cleaning the bathroom, practicing an instrument or new language, folding laundry, deleting emails, doing a quick ab workout or going for a run, picking up trash outside, doing online research, making a necessary phone call, starting on that book you’ve always dreamed of writing – no matter the size or type of project, putting in five minutes will always make you feel better. READ MORE

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These three strategies will help you beat procrastination

One explanation for why procrastination can rule our lives and pull us in has to do with a behavioral economics term called “time inconsistency.” Time inconsistency refers to the tendency of the human brain to value immediate rewards more highly than future rewards. When you make plans for yourself — like setting a goal to lose weight or write a book or learn a language — you are actually making plans for your future self. You are envisioning what you want your life to be like in the future and when you think about the future it is easy for your brain to see the value in taking actions with long-term benefits. When the time comes to make a decision, however, you are no longer making a choice for your future self. Now you are in the moment and your brain is thinking about the present self. And researchers have discovered that the present self really likes instant gratification, not long-term payoff. To overcome this way of thinking and beat procrastination, try these three strategies. First strategy: design your future actions by creating a “commitment device.” This entails making a choice that will lock in future behavior, bind you to good habits, and restrict you from bad ones. For example, you may lock your phone away until you finish that essay you’re supposed to write. Second strategy: Reduce the friction of starting. We procrastinate not because the actual process of working is hard, but because starting the work is hard. To ease this pain, put your energy into creating a ritual that makes it as easy as possible to get started. Third strategy: Utilize implementation intentions. This is when you state your intention to implement a particular behavior at a specific time. For example, “I will exercise for at least 30 minutes on [DATE] in [PLACE] at [TIME].” Research suggests this actually helps get people to beat procrastination. READ MORE

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Moisturize
Lubricate
Replenish

The Five Minute Rule

Here’s a simple trick will help you get any unpleasant task done

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These three strategies will help you beat procrastination

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