1. 0:17 - Eat the frog 2. 1:46 - 3-2-1 rule 3. 2:53 - “Do something “ principle 4. 4:34 - Purge your physical surroundings 5. 5:42 - Purge your digital surroundings 6. 7:38 - Stare at 1 thing for 60 seconds 7. 9:12 - Confront your distractions before working
Just leaving a comment here to constantly remind me of those tactics, cause I know that someday I will procrastinate and this may help me EDIT 1: After around 3 months (of getting reminded occasionally) I can now say that my procrastination is less severe, eventhough I still put off a few errands which need to be done... 😅 EDIT 2: It's may 2023 and I can confirm that these tips actually work really well. I do apply these more often than not and it makes me be more productive and feel better. EDIT 3: It's march 2024! I actually stopped procrastinating (or at least reduced it to a very minimal level). I noticed that procrastination happens to me when I am stressed or dread doing something ("Eat the frog" is great for this) and I can simply combat my dreading of my tasks if I just start what I need to do ("3-2-1 rule"). Those two are the most critical things that I implemented into my mind to the point where I don't even notice it :P Oh and maybe having 4 deadlines every week in uni helps with eliminating procrastination haha, it's really just practice in the end
Another good one: when working, if you start to get the thoughts telling you to check your phone or scroll UA-cam or any other common distraction, have a sheet of paper out and physically write it down. This acknowledges the distraction without allowing yourself to indulge in it and falling down the rabbit hole of “wait what wdym 8 hours have passed?” when you only meant to take a 5 minute long break. Normally what we do is try to ignore these thoughts because they’re distracting, but all that really does (at least for me and others with ADD/ADHD) is make the thought more distracting. Not only are we counterintuitively putting more conscious thought towards it, we are then perpetuating it by not acknowledging it. This puts us in a mental state more prone to self shaming or hateful self talk, which just compounds everything. If we acknowledge the distractions in a healthy way by writing them down, we basically tell ourselves “oh, that’s a thing. I want to do that thing, which is okay and natural. I still have to do this other thing first so I can reach my goals and not fall behind though. I’ll write it down so I can do it later. Keep going, you got this!” Which is a *much* healthier outlook on it. Hope this makes sense and helps y’all :) Oh also - I’m proud of you! You’re doing amazingly! Even if you’re doing something no one knows about, I’m proud of you for doing it! I’m proud of all the progress you’ve made thus far and all the progress waiting to be made in the future! You got this, keep at it! :)
Agreed!! I call this my "post exams list", because distractions (and things to look into or "just look up for a minute, it won't take long") etc are way more distracting and demanding and omnipresent in exam season, but i've found myself making little "post-this-thing" lists all over all seasons bc it's very nice. It also really helps reflect on all the useless things that absolutely did NOT need further exploring even though they felt so important to explore in the moment. Also, thanks, you make me smile :) Have a beautiful day
This is similar to Mindfulness. I often use this method when I try to meditate (to exercise my focus and concentration), but feel distracted by thoughts. I then acknowledge them instead of ignoring them. Following the thought and letting them take you on a joyride is straight up failing your mediation.
@@trygveevensen171 we don't eat frogs you know... We did it at a certain time but it's long gone unless you go into weird gastronomic restaurants. Ask a french if he would like to eat frogs and he will say ewww like the rest of the world
I wanted to give my 2 cents on the #7: I've tried this couple of times in my life even before I came across this video and what I've noticed is that if you put a 15-minute timer just in front of yourself, somewhere after 10 minutes, you start to constantly chech the timer, realizing that the time is crippling and ot almost feels like you don't want to do the distraction anymore. You suddenly realize that there is no longer satisfaction in this distraction and you just want this to end. I often found myself ending the timer much earlier than planned. Thank you for the great video!
Yeah I can totally relate. I'd use the Pomodoro timer but it'd be on my chrome tab in the background and not in front of me. But the point being that it would always be in the back of my mind. So, I'd always go back to check the timer to see how much time there is left for my break. And so, the distraction time break doesn't end up feeling like what it intended to be.
I have done a similar technique where I would do homework for 30 minutes then play games for 30 minutes and have found that if you set a timer on your phone and put it out of reach to the point where you have to get up if you wanted to check it, then you will be less likely to check it because who wants to get up just to find out there is still more time. The longer amount of time also lets you forget about the timer since usually after the first 20 minutes you are invested in whatever you were doing. I have also found that sometimes being able to get invested in the first 20 minutes leads to me saying well I am on a roll, so let me just keep going a bit further on my work, but I can still take my break if I get stuck. Eventually my work gets done. I will say that when I used to use 20 minutes I would not check the timer, but instead find ways to play games more often, so I don’t think this technique is the best. I would do stuff like play games for 20 minutes and then go eat and be like well I need to play games to get me settled again even though it was homework’s turn next. I think putting it in the last spot in the video was a good choice since I have had mixed success with accepting the distraction.
The method I use: Eat the elephant one bite at a time... or for 10 minutes at a time. Just assemble your tools. Clean just this one shelf. Mow for only 10 minutes. I give myself permission at the get-go to stop after taking one bite. Of course, I usually end up doing the whole task because GETTING STARTED is the hardest part!
This one has been really helpful for me! I will set a timer for 5-10 minutes and tell myself I only have to work on it for that long, and most times I will work much longer than that.
Came to the comments to say this. Especially useful to get going with something you want to do but feel deterred by it because you expect it to take long. I sometimes want to do something I love, like play music, and end up on UA-cam instead because it feels less difficult to engage in a never-ending stream of 6 minute videos than to spend half an hour playing music. So yes, getting started and allowing yourself to leave after a few minutes is great. At least it's the trick that works the best for me !
@@valhatan3907 No, it's actually based on BJ Fogg's book "Tiny Habits." Fogg suggests breaking down a habit you want to form into such a small action that it's silly NOT to do it, and join it with another already-established habit. For instance, if you want to get in the habit of playing your guitar every day, commit to just holding the guitar for 15 seconds right after dinner. Once you are accustomed to doing that, add a strum or two. It will take on a life of its own at some point.
The most effective approach for me has always been to keep a list of procrastinated tasks, and allow myself to freely procrastinate whatever task I don't want to do.... as long as I move to another task on that list instead. It keeps me productive WHILE procrastinating, and the momentum of checking items off the list is usually enough to clear the list.
yes. schedule book did not work for me because most of time I cannot predict which exact day I can complete a section (I am self learning stuff). having a big to-do list allows me to keep track while feeling no guilt. As the list goes on and I keep ticking the boxes, I feel good as as I see accumulating progress.
the work i produce when i'm in an uninspired and unmotivated state is always so poor. the quality of work is embarrassingly bad. even simple emails are riddled with typos. but i understand how important it is just to get started because something is usually better than nothing. it's important to assess why you are procrastinating and i realized that mine is fear of failure. so I'm realizing to cure my procrastination i have to address what is causing the fear and if the fears can be mitigated in some way, or if i can rationalize my thinking around the fear.
00:15 eat the frog 01:45 3-2-1 rule 02:52 "do something" principle 04:33 purge your physical surroundings 05:40 purge your digital surroundings 07:34 stare at one second for 60 seconds 09:08 confront your distractions before working
Summer of the video: 1. Eat the frog - Do your ugliast task first thing in the morning. 2. 3-2-1 rule - Star by saying 3 - 2 - 1 , do something , take action 3. “Do something “ principle - Make a list of smaller action items and start doing them. 4. Purge your physical surroundings - Eliminate distractions on your physical office 5. Purge your digital surroundings - Eliminate distraction on your digital spaces. 6. Stare at 1 thing for 60 seconds - Do something for at least some time so you can build momentum. 7. Confront your distractions before working - Identify your distraction and then work on eliminating the distractions Another thing you can do is to keep yourself accountable to be able to do the things you need to do. When you keep yourself accountable you are more likely to do it because you will have to report to someone. As an accountability coach I can tell you that accountability helpful for a lot of people. Test and see if accountability is something can be helpful fo you to deal with procrastination.
1. Get shut done first thing in the morning, or it'll start piling up 2. Counting to three and then getting up to go to get shit done 3. Staring at the exact same spot for 60 seconds, breathe deeply as you do it 4. Clear out digital and physical distractions 5. Set a timer for 10-15 minutes to engage with distractions
I grew up with a lot of countdowns from others and they gave me extreme anxiety. As an adult I still do countdowns for myself, but I always include zero. Knowing that the world will make me go at one, yet intentionally letting myself ignore it makes the countdown feel less like a threat. I choose to let myself take the small victory because of my compassion for myself, and it honestly feels like a hug every time I say zero. It's motivational. I have always wanted a shirt that says "The zero is self care" because it's one of the few things that I feel like I got right.
The do-something principle I "discovered" by myself when I was writing my dissertation. At first, it was like "I have no idea how to structure the whole thing", but after I just start typing what I knew about the subject, ideas started to flow. It was pretty simple: the more I did "something", the more the ideas flow.
After years of struggling with procrastination I’ve come to learn it’s usually a deeper issue. After clearing up my mental/physical health issues & removing my biggest “time waster” habits it’s become WAY easier to do what I want to do and learn from it when I do it.
Lucky for you. It’s the opposite for me. Me trying to run away from the “things” that makes me procrastinate. Makes me worry even more than before. Like I gotta fix this 😱
@@madzgville I’ve faced that too bro. It’s taken years for me to get to the point where I can actually step away from them, which is why I think it’s a deeper issue. I thought my mental health was A-OK but looking back it really was not. I was addicted to anything that was instantly gratifying so if I cut one thing out it was onto the next, and eventually I just bit the bullet and went through the few weeks of mind-numbing boredom after quitting the shitty habits. You got this bro
@@kolter00its been a while but if its alright I want to ask what you did to find and face those issues you've experienced? I think being able to go through mind numbing boredom for weeks is a feat not many are willing to pull off, one of my challenges I want to achieve is to be able to stare at a wall for an hour with nothing to entertain myself with but even that is a big hurdle to jump over (which is not what I should be thinking of it as)
The 3, 2, 1 thing is actually really effective. I've been using it for years to help me get out of bed or get out of the shower or go outside when I'm having a really bad day, and it works! I never thought to use it for actual work though. I'm going to try it.
I love the honesty here. Even with all of this focus on being productive and all the tips he gives, Joey never once pretends at nailing being proactive and efficient all the time. He has his ups and downs just like the rest of us. Although probably less frequently.
Newton's First Law Of Motion: An object at rest stays at rest and an object in motion stays in motion It's so much easier to be productive once we've started, and getting the big thing out of the way first makes the rest of the day feel like your just cruising down hill.
I struggle with ADHD myself and find it extremely hard to complete necessary tasks. I remember maybe 2 years ago you made a video about the "3-2-1 Rule" and I was using it for awhile (and it was working) but for some reason or another I resorted back to procrastination... More than likely because it's "easier" to procrastinate than actually doing a necessary task. I'm going to give some of these a try and see if it helps. Thank you for your dedication to your craft! -P Edit 12-28-21 - Thank you for all the kind words and support on this post! Happy New Year 2022!
I'm also ADHD and I can actually say we are fortunate to belong to that 5%-10% of the total population who go through that condition. ADHDs usually have a superior level of creativity thanks to scatterfocus. If you manage to increase your focus and attention with consistent physical activity, good nutrition, and a work plan on something you have inspiration, you can have pretty amazing results.
@@AB-ny7zm I definitely needed to hear this. I'm going through a tough time in my life right now so things are a bit out of place but I'll keep all of this in mind.
My suggestion is to treat something else stimulating as an extended version of the 3-2-1 rule and the do-something principle. What I discovered is I _need_ a certain level of dopamine in my brain to do relatively boring stuff. So I need to actively build it up by, say, playing a videogame for a bit (setting a timer), then go do something useful while the dopamine levels are elevated. It's the same idea of building momentum and having one activity lead to another.
7 things that (quickly) cured my procrastination 1. Eat the frog - 0:17 - Mark Twain said, "If it's your job to eat a frog, it's best to do it first thing in the morning. And if it's your job to eat two frogs, it's best to eat the biggest one first." - And in this thankfully hypothetical scenario, if you were to put off eating that frog until tomorrow, you would have two frogs to eat. And if you were to follow this pattern, day after day, postponing eating the frog, then at the end of the month, you'll have like 30 frogs to eat. - But if it's inevitable and you have to do it, why not do it first thing in the morning so that you can live the rest of your day in peace? 2. The 3-2-1 rule - 1:46 - Now the 3-2-1 rule is pretty stupid, but it's too stupid to ignore. - You say, "Damn, I gotta do [Your Work] Three, two, one." And then you just go and do the thing that you're avoiding. - Now that sounds stupid and overly simple because it is, but it also works. - So next time you're having a very difficult time just diving in and starting a task you need to do, say, "Three, two, one," then just go do it. 3. The "do-something" principle by Mark Manson - 2:53 - Inspiration → Motivation → Action → Inspiration - First, we're inspired to take action. We have the strong reason to do it, and that generates the motivation we need to take action on the thing. But action isn't just the effect of motivation. It's also the cause of it. - Inspiration, motivation, action is not a linear sequence. It's an endless loop and you can start wherever you wanna start. - And since inspiration and motivation seem to be hard to come by and completely unpredictable, it's way more efficient to start with action and let that action serve as the inspirational and motivational fuel to power further action. 4. Purge your physical surroundings - 4:34 - There's an intimate link **between our psychology and our physiology.** - If we exist in a chaotic, disastrous physical environment, our brain often follows suit. A chaotic and distracted mental state very often creates a chaotic and disastrous physical state, which further perpetuates the distracted mental state. - It's a paradox, but it's often so much easier to correct and improve upon your physical environment than it is to suddenly feel good and clear-headed all of a sudden. - So if you're more distracted than ever and you're finding it increasingly difficult to get any work done, pay attention to your physical surroundings. Improve upon your physical surroundings. Make sure that the space that you take up is conducive to productivity. 5. Purge your digital surroundings. - 5:42 - Make sure that your digital surroundings and your digital environment that you're a part of aren't begging you to procrastinate every five seconds. - Digitally notifying things might seem like nothing, a little bit of a one-second distraction and you can check it really quick and then you can get back to work. - But the problem with that is that quite often, the most important work that we have to do in our lives requires deep, unbreaking focus for several hours. And it is almost impossible to reach that deep work state when we're constantly being pulled out of it. - Our attention is constantly being grabbed by notifications from phone calls, from text message sounds. - So one of the most important things you can do to cure your procrastination is to eliminate gateways to procrastination. And it even boils down to the amount of desktop clutter you have, or what's on your toolbar. 6. Stare at one thing for 60 seconds. - 7:38 - Dr. Andrew Huberman is a neuroscientist at Stanford, I believe, and he talked about how one way to dramatically increase focus in 60 seconds, especially if you're already in a distracted, chaotic mental state, is to focus all of your attention onto one specific target, this could be one letter in one word, at the distance that you would be doing that work in for 60 seconds. - Do not break that eye contact and breathe deeply as you do it. This is another really good example of how intimately linked our psychology is to our physiology. - Focus on one specific target for 60 seconds while taking deep and relaxing breaths. And you'll notice that your brain focuses too and you can penetrate through the resistance in the way of doing the thing you need to do. 7. Confront your distractions - 9:12 - I would kind of use this technique as a last resort. - The way this works is that you set a timer for 15 minutes or 10 minutes, or however long you need, to actually engage with the distractions and the escapes that you want to engage with. - Because so often what happens is we don't wanna do this super hard thing that we know we need to do, so we escape, kind of impulsively. - So what I've been doing is setting a timer for 15 or 20 minutes and intentionally diving into each distraction that I want to do. And I'm allowing myself to mentally check that box and clear it. - When you intentionally check the mental box that you've done everything that you need to do on each of these websites, Sony Alpha rumors, UA-cam, whatever, then you can gain some mental clarity to say, "Okay, I actually have no excuse not to do this thing now. I have no excuse not to file my taxes and I would feel very good about doing so." - So try giving your primal brain what it wants. Let it feast itself for a dedicated amount of time so that your higher judgment can also get what it wants. - It's like a negotiation with yourself.
Thank you! This needs to be pinned!! My ADHD brain always needs a refresher bc I tend to zone in & out, usually bc I'm daydreaming about how I'd implement a tip or bc my ego likes to interject its own ideas and responses to whatever I'm observing, which makes it really had to focus.
While having depression, watching your videos actually helps me out to start doing someone or at least think in that direction. For all those years I'm watching you, I can't describe how thankful I am. The production and overall message in every of your videos is so over the top. Just wanted to say, that you are doing a great job and please keep doing what you doing - for me it is some kind of magic or sense to move on and live longer. Thank you.
The "Do something" technique is super underrated! Out of all these methods this one almost always works for me, as this goes hand-in-hand with the 3-2-1 principle. Starting something easy to get into the mindset of working on something transfers to whatever harrd thing I have to do.
Tbh i will go on "doing something" for hours upon hours as a way of procrastinating on "the thing" i should actually be doing. I find some level of comfort in "at least i did other useful things" but that quickly wears off bc really, some things really aren't as important or urgent as "the thing" and it's just another way of procrastinating for me :/ i might not have given it an intentional try as suggested above yet though
Recently my productivity has been amazing and I actually look forward to doing school work as early as possible. The most important thing for me was changing my environment. All I did was 1.) remove any distractions I had (addictions, video games, subscriptions) to make it impossible to indulge in them 2.) Secondly, just as important, I renovated my desk space to make it look as nice as possible. I figured that if I have a nice workplace that I enjoy, it would motivate me to get more work done. If you remove the obstacles in your life and make it easier to achieve your goals, I feel like life becomes easy mode. So sell/get rid of anything distracting you and also spend less time on the internet during your breaks (they drain your energy more).
I use the 3-2-1 rule all the time - particularly when starting unpleasant but necessary conversations (when I have to be the one who has to initiate). Works like a charm. Essentially, the backward counting has this huge psychological effect of getting us in a mindset of an active 'doer' instead of a passive 'planner'. It's like saying to yourself, "Hurry! The time is up! Don't think, ACT!".
Where does this countdown originate from? Mel Robbins, who does not get credit here, popularized the 5-4-3-2-1 count. I'm not sure where she got it from, but I imagine Joey here found it through her.
Here are also somethings that have helped me with my procrastination - setting reminders on my phone helps a lot but recently I started writing them on sticky notes and putting them on my desk ( so Im always seeing them) - for social media distractions I set time limits on the app and hid them from the homescreen so if I want to use a app then I'll have to search up the app and then open it - Another thing I do which is similar to one of the things you covered in the video is that if I can do it in 60 seconds, I just do it and get it over with. This can be something minimal as just getting up and putting something on a shelf.
Until the task becomes habitual, this is the most unpleasant time as you actively need to do it. Consistency helped me the most: Start as little as possible, let's take writing - write a sheet a day, starting with just one sentence. As explained in the video pomodoro technique (I think), you won't stop at just one sentence. Is the start habituated, the actual doing becomes easier - at least for me.
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
0:49 - "Eat the frog" method Mark Twain quote: "If it's your job to eat a frog, it's best to do it first thing in the morning." Doing unpleasant tasks early in the day reduces anxiety and avoids accumulation of tasks Delaying unpleasant tasks leads to thinking about them all day, and eventually having more to do 2:10 - "3-2-1 rule" Count down from three to one, and then do the task you are avoiding The counting provides psychological momentum towards the task Action can generate motivation, not just the other way around 3:23 - "Do-something principle" Action can be the cause of motivation, not just the effect Waiting for inspiration and motivation can be inefficient and unpredictable Starting with small, simple actions can generate momentum towards larger tasks 4:53 - "Purge your physical surroundings" Cluttered and disorganized physical spaces can contribute to procrastination Clearing out physical space can reduce distractions and improve focus Getting rid of unnecessary items can reduce mental clutter and improve motivation 6:12 - Conclusion These methods can be effective in reducing procrastination, but everyone is different Experiment with different methods to find what works best for you.
NOTE TO SELF : 1. 0:17 - Eat the frog 2. 1:46 - 3-2-1 rule 3. 2:53 - “Do something “ principle 4. 4:34 - Purge your physical surroundings 5. 5:42 - Purge your digital surroundings 6. 7:38 - Stare at 1 thing for 60 seconds 7. 9:12 - Confront your distractions before working
Before watching this video, I was struggling with motivation the past week, thinking my depression might have come back. But I decided it is now or never to clean my room. Once I started doing the laundry, the snowball effect you mentioned in number 3 kind of helped me to finish almost all the chores I have been piling up for the past 2 weeks. My room is so clean and nice now that it makes me feel so powerful and energetic. Completely proved your number 4 is correct.🥰
I was a big procrastinator. I like this video and will implement some of the techniques. As a life coach, what has really helped me was something I learned from a book about most successful people and their techniques that helped them along the way: Writing to do lists but highlighting the things you did instead of scratching them off. This becomes a positive psychological motivator to show yourself that you are making progress. It helps you to move forward. Surround yourself with “go getters”. When I have specific tasks that need to get done, I ask an administratively gifted friend to help. Really works as I am the visionary not the admin. Use an ADHD timer. About $20-$30. Set the clock to whatever amount of time you need, and it shows minutes in red color. This is most helpful for the person who feels overwhelmed but can see the timer counting down. It has actually been tested to cause one to be more productive. ADD/ADHD creative people procrastinate more when they have a lot of time on their hands. Hmmm…I should have made my own UA-cam video.
One thing to say about the chaotic environment point. I have known many people to struggle with this (including myself), but not in the way you describe. They actually avoid doing whats important all the time because all they do is clean and re decorate. In my life this has been a way bigger issue than just doing the important work in a messy environment, and cleaning it up later. Its like they are addicted to the satisfaction of cleaning, its much easier to do house chores than hard work. No work ever gets done because the house is never clean or organized enough. With the pace of life the chores never end and the cycle never ends. I wonder how this could be solved?
this is my second time watching this video. First time I was watching , and after #5, I procrastinated & didn't finish. Now I watched the whole thing. Thank you for the great tips.
i really don't know why, but i cried watching this. Especially when ADHD is mentioned. I'm struggling with my meds and some side effects, with the procrastination, anxiety, the feeling of guilty cause i can't do some basic routine that my psychologist recommended. I'm so fucking down right now and somehow this video helped me just by existing. I didn't payed to much of attention on the points, but i'll make sure to see it again. Thank you, really.
I normally don’t reply to comments I see but this one hit home. I’ve been dealing with ADHD for a few years now, I’ve been trying to convince the people around me that there is something wrong with me and just recently I got the help I needed. I didn’t exactly notice how frustrating having ADHD was until I put more attention into what was making me feel the way I did. Having ADHD is a lot harder then people think, the absolute warfare going on in your head. I constantly find myself arguing with myself about paying attention, or getting off my phone. Just simple things. It’s such a hard thing to deal with, especially when it’s so hard to explain how you feel and when no one really knows what it’s like. But i know how you feel and you have support, that is if you ever see this. :)
I used to do the confront distractions tip but it became counter-productive when my surroundings were chaotic and induced me to go beyond the given time limit. I also like when you said psychological momentum because unknowingly, I have been doing some of these tips in the past to gain psychological momentum (without knowing what that term is). However, I began to stop when I thought of time management and had the misconception of just doing the work immediately without giving myself that momentum. That term 'psychological momentum' just made sense because having momentum lessens the friction (frustration) to do the things I need to do. Very helpful video!
I've noticed with the last tip, I tend to ignore the set alarms and drift into more procrastination. I just do the complete opposite instead. I set a given amount of time, lets say 10 minutes for example (though it can be as short as 1-2 minutes if you would like), and I work on that task I've been procrastinating on for only 10 minutes. Most of the time, by the time that the time is up, I am way too invested in the task at hand and basically trick myself into doing it. I think "Ah, its only two minutes, I'll just wash a few dishes," and before I know it, I've done the dishes that I've been procrastinating throughout the day. It's great.
A method of mine; I pretend as if i am angry about something. It feels like diving into a fight without thinking about consequences, enough bullshit, time for action.
I love the format of your films, high quality and eye pleasing shots with funny details and comedy bits hahah, really makes the video more enjoyable and interesting. Good work Saitama :D
Actually, putting the frog after all tasks helps me, because I often don't start at all because I not only have to eat the frog, but also do all the rest after it. But if I do the other tasks that are necessary to be done, then the I know only the frog is left and so he is not that bad any more.
Here are the key points about procrastination tips from the video: - Eat the frog - Do the most unpleasant but inevitable task first thing in the morning so you can get it over with and not dread it all day. - The 3-2-1 rule - Count down 3-2-1 to build momentum before starting an unpleasant task. The counting is easy so it bridges the gap to action. - The do-something principle - Take any action, even a small one, to build momentum and motivation to take further action. - Purge physical surroundings - Clear clutter and distractions to create an environment conducive to focus and productivity. - Purge digital distractions - Eliminate apps, sites and notifications that constantly grab your attention and lead to procrastination. - Stare at one thing - Intense focus for 60 seconds can redirect a scattered mind and boost concentration. - Confront distractions first - Intentionally engage with distractions for a set time so your mind feels it got what it wanted before focusing. The key is to build momentum with small actions, create an environment conducive to deep work, and remove digital distractions and clutter begging for attention.
Cuando lea artículos sobre la libertad financiera, es posible que escuche a las personas hablar una y otra vez sobre cómo no gastan prácticamente nada para poder jubilarse a una edad más temprana, como 30. Por el contrario, es posible que ya hayan logrado la libertad financiera y se jactan de cómo frugales eran para poder jubilarse mucho antes de la edad típica de jubilación.
La planificación para la jubilación, o incluso la libertad financiera, es una maratón y no una carrera, como dice el refrán. Dividir sus metas de independencia financiera en partes pequeñas puede ayudarlo a mantenerse encaminado mientras hace que el proceso sea un poco más manejable y, con suerte, un poco menos estresante. Incluso si está empezando poco a poco, lo importante es empezar. La inversión crea un refugio seguro para el futuro. Todo el mundo lo necesita para que no quiebres cuando dejes de trabajar.
Realmente no hago recomendaciones, solo invierto para obtener ganancias y me ocupo de mis asuntos, pero lo haría por una razón y es para el mejoramiento de todos.
Te importaría compartir información sobre el asesor que te ayudó? Ahora tengo 39 años y me encantaría hacer crecer mi cartera de acciones y planificar mi jubilación
Anime "I want to eat your pancreas" helped me less procrastinate. The question I asked myself after watching it was "If I can die at any moment, what is holding me back from the things that I want to do before death". Story is about a girl who had "things-to-do-before-death" list because she suffered from cancer. I found parallel with myself, considering myself ill with longer-term cancer called life which will lead me to unpreventable death.
(happened recently) one of mine were hearing from somewhere that procrastination is a form of not giving yourself respect. it really changed my view on it and lately i've been trying to reduce procrastinating
I don’t usually comment but just wanted to say that these tips are genuinely useful and are formatted so well! Actually helped me to do what I needed to do, thank you :)
Thanks a ton Joe! ABout the 3-2-1 rule, I used to do it when I was a kid when I had to jump from high places. It acted as a deadline, and at 0, I stopped thinking and submitted to it.
Came to the comments as soon as he said this rule, because I too do/did this all the time for certain small tasks, more so when I was younger. I wanted to see if anyone else intuitively figured this out themselves
Would love to have seen a shout-out to Mel Robbins on this one. Granted she didn't come up with counting but she def put it on the map & was EVERYWHERE for years, which I know Mr. Joey saw when researching his stuff. Come on now.
Regarding the tip "purge your digital surroundings" setting up "Focus" on your iphone is a fantastic way to separate your apps into "work" and "personal" meaning i only have work-related notifications coming through during 9-5, and after it switches to personal and i do not get work notifications to help with work life balance. Easy to set up and makes a HUGE difference in managing distractions.
I also highly recommend „5 min rule” and „time yourself rule” when you actually time how much it takes to do the task you’re putting off. Often is way less than anticipated. Second rule works best for chores.
the action -> inspiration -> motivation loop seems to mirror the components of the cognitive behavioral therapy triangle: behavior, thoughts, emotions. there's no implied order in the CBT triangle as each component can affect the other (and I'm sure there's some feedback in the AIM loop) but your suggested model here is proof to me that action/behavior is most actionable (go figure) and oftentimes probably the best place to start. good video
The inspiration motivation and action thing is life changing. Today I woke up feeling so tired. Imagine a 16 hour work day kind of tired. I had just woken up from a full 8 hour sleep and immediately wanted to go back to bed. I had dishes to wash. A room to clean. An errand to run, and about 2 hours of work to do in the morning. The first thing I did was force myself to stay awake. I spent 5 minutes focusing all my willpower into just staying awake. Then i focused on simply getting up and taking my dishes to the kitchen. Those two actions provided me with all the momentum I needed to do everything I stated above. It may not seem like a lot to many people, but this is more than I usually do than most days. I deal with low functioning depression and even sitting up on my bed takes tremendous effort when it gets really bad. That’s what I do now. One small action in the morning to increase my momentum. It’s my one effort each day to fight my depression, and I learnt it from this video a few months ago. Once I truly digested that information, that the process of motivation and action is not linear, i’ve been able to do more than I previously thought I was capable of. Thanks man. I love watching your videos.
I focused on observing the three tips ahead and was distracted by the three tips behind; I'll revisit it later, I told myself to avoid delay. After a few days, I started reviewing because I tested myself with the previous three tips I looked at, tip 1 and 3 worked great for me. And now, I've watched the entire video with great concentration; I am very grateful for this video. A great video that should be known by more people!
Tip #8, by planning the distractions, they will lose power. If you consciously and subconsciously know that you will check them at a certain time, then you can safely ignore them without the guilt. More in general, it is about making the entry as easy as possible to just plunge into the activity. This requires a good exit before but this habit will make things way easier in the long term
Man, I gotta thank you for these tips. My days became better just by watching your videos and I apply it to myself. I'm really stucked in a rut as an architecture student. I took this course knowing that I'm not that good, the only thing I have is the burning passion to do this course but lately negative thoughts is consuming me. Just by watching these videos past few days helped me. Thanks man.
@@teale1952 only you can answer that. As for me, I am enjoying the course but that doesn't mean that it will be easy. Sometimes I wish I didn't pick this course but I know that if I go back to the time when I will pick the course, I'd still pick architecture. Again, do it because of your passion and interest. So for me, it's worth it. I know it will be.
I'm actually a highschool student preparing and trying to fix myself because being an architect is my dream and I learned that it's not easy to become one. What are the odds that I found a comment from people with the same dream😂. anyway I wish you all the best for your career man
I did the 123 thing as soon as you mentioned it and did something I had to do for an hour but kept ignoring. It's so funny because it reminds me of lucid dreams, sometimes, for no apparent reason, you realize you were dreaming and everything around you changes. It's like it instantly makes you concious of the situation you're in and the only was out is to act.
This video is great for neurotypical people. For neurodivergent people like those with ADHD, however, there are some concerns. The strategies presented are wonderful and can help, but the way that they are presented is fairly absolute and makes procrastination seem like a barrier that anybody should be able to conquer while using these solutions. For many of those with ADHD these concepts are helpful, but those barriers are still incredibly present and when the person fails, they feel shame because they are somehow stuck behind a barrier that they perceive others overcoming despite their best efforts. If you keep trying and struggling with procrastination and feel like you have tried everything to no avail, I encourage you to look into ADHD (which looks different in men and women) and seek help and support.
Great tips! Also never underestimate the power of physical exercise to regain mental focus and stay productive throughout the day. It doesn't need to be a 2 hour HIIT session; a 20-30 minute walk and some pushups does wonders if you're not used to working out. 40% of people in my country spend 11 hours a day sitting at their chairs in front of a computer. Always make sure your working space is provided with fresh air and your ergonomics/posture is all good in the hood. Thank you have a nice day :)
number 3 hit me the hardest - I always thought that it was a linear process instead of a looping cycle, meaning that I always made the excuse to not do something because I didn't have enough inspirational/motivational energy to meet the standard of my work
The last tip reminded me of the "pomodoro technique" where you focus on work for 20 minutes and take a 5 minute break to actively check messages, etc. and repeat this process. Great video, as usual :) keep up the good work!
Another few things about stopping procrastination: *Meditation* - build the session length up at your own pace. You can start from 1m a day as long as you are intentional in it. You can do 10 minutes in the morning, 10 minutes in the evening and 10 minutes every time you feel distracted. It may not seem like much but it will truly benefit you, perhaps sooner than you might expect. Remember, there is not such thing as "being unable to meditate". You can meditate anywhere and anyhow as long as you set your mind to it; *Journaling* - for some reason, even if nothing important has happened during a given day, your brain insists on remembering some unnecessary details that gather up as time goes, and by journaling you can transfer those details to paper and assure your brain that the information won't be lost and can be accessed any time you want, even if that's not the case. This way, you make space in your mind for the more important things. It will take only 15 minutes every evening (depending on how you do it and how much you care about detail) and is absolutely life-changing; *Habit Tracking* - personally, I find it very stressful to try and remember all of my habits for every given day, let alone actually follow through with them, so I've decided on using a habit tracker for every little thing I might forget, like pulling my curtains apart, making my bed etc. I have maybe over 50 different habits in my tracker, and you could have even more depending on how much you want to simplify things (the more specific a task, the easier it is to do). All I have to remember now is to check my tracker every once in a while and tick whatever I've completed (instant satisfaction as well as statistics). Thanks for reading all this. I just wanted to emphasize that these habits will add clarity and organisation to your life. Just like you can rearrange your furniture to create a productive environment, you can also rearrange your brain to create a productive mindset.
I have used the Kaizen principle (tiny improvements made every day accumulate into a big difference over time) to tackle big jobs that were overwhelming, like organizing my sewing room. I would tell myself "I'm going to work on this 5 minutes every day." Inevitably, once I got started on the project, I worked for longer than 5 minutes, but if 5 minutes was all I felt like doing, I still walked away with a sense of accomplishment. And, eventually, I got the project done. I have been trying to get myself back into the habit of cleaning 15 minutes every day. I have my house divided into 6 sections, so there's one section to do per day (and one day off). Ideally, I will do this in the morning, when I have the most amount of energy, but inevitably I oversleep my alarm or get engrossed in some UA-cam video or otherwise squander my 15 minutes. In the evening, I don't have much (if any) energy left, but I have been making myself do 5 minutes regardless of how I feel. And even with just 5 minutes, it's amazing how much improvement you can give to a room. So I agree with the "do something" principle. Even if you're doing less than what's ideal, it's still better than nothing. An imperfect job is better than no job at all. And once you get in the habit of doing a little work daily, you'll find yourself doing a bit more automatically. Because if you just spent 5 minutes picking up all the trash in a room, you're not too quick to trash it up again. That allows you to carry progress forward so you can build on it a little bit every week.
Great video!! I've found that the '2 minute rule' and '20 second' rule work really well for me, and now i can add eating a frog to that as well! For those who don't know what the 2 or 20 second rule is and are struggling with procrastination, I highly recommend you to try it. The 20 second rule is to make anything that you don't want to do take 20 seconds longer, eg shut down your phone, and to make anything that you do want to do but are procrastinating for, 20 seconds shorter, like already opening your schoolbooks and notes etc. The 2 minute rule is one where if you see anything that takes 2 minutes which you've kept off, just to do it. Think of replying to an email you sent or cleaning up some clothes. This makes you used to just doing things instead of procrastinating and is similar to the Do something principle, but maybe a bit easier to get into since the task you do only takes 2 minutes. Goodluck everyone with beating procrastination!!
Back when I was maybe 5 or 6 my mom taught me the Eat The Frog principle in the form of Kiss The Frog. You should try to kiss the frog first and get it over with! Great thing to know at that age tbh, it helps me through a fair number of things.
Absolutely brilliant video! I'm not Native English Speaker but i can understand 90% from what he explains at least! I do love Doctor Huberman's Podcast, he's insane and inspires me to be my best self-version, this Channel is pure gold! 🧠🔥
OMG this week I just downloaded an organization app and I took a test to see what kind of procrastinator I was and what study method would be the best for me. The result was that the method that would best solve my procrastination problem was " eat the frog ". I had never heard of this method before, and today I randomly clicked on this video and the first thing said is about this method. Btw, it worked super well for me
I’m so proud of myself for not adding this video to “watch later”. If I don’t watch this now, I never will.
Huge success. Congrats bro.
I'll keep it there to watch it every time I go to that list to watch someting else
Ate that frog
Ummm SAME
I see what you did there
wow these really were some better ideas
“At last, i've finally become Better Ideas.”
-Joey
Eat a frog Matt
1. 0:17 - Eat the frog
2. 1:46 - 3-2-1 rule
3. 2:53 - “Do something “ principle
4. 4:34 - Purge your physical surroundings
5. 5:42 - Purge your digital surroundings
6. 7:38 - Stare at 1 thing for 60 seconds
7. 9:12 - Confront your distractions before working
8
Just leaving a comment here to constantly remind me of those tactics, cause I know that someday I will procrastinate and this may help me
EDIT 1: After around 3 months (of getting reminded occasionally) I can now say that my procrastination is less severe, eventhough I still put off a few errands which need to be done... 😅
EDIT 2: It's may 2023 and I can confirm that these tips actually work really well. I do apply these more often than not and it makes me be more productive and feel better.
EDIT 3: It's march 2024!
I actually stopped procrastinating (or at least reduced it to a very minimal level). I noticed that procrastination happens to me when I am stressed or dread doing something ("Eat the frog" is great for this) and I can simply combat my dreading of my tasks if I just start what I need to do ("3-2-1 rule"). Those two are the most critical things that I implemented into my mind to the point where I don't even notice it :P
Oh and maybe having 4 deadlines every week in uni helps with eliminating procrastination haha, it's really just practice in the end
@@speedycookie 9
Thanks mate 😁👍
@@tamatirobin1757 9
Another good one: when working, if you start to get the thoughts telling you to check your phone or scroll UA-cam or any other common distraction, have a sheet of paper out and physically write it down. This acknowledges the distraction without allowing yourself to indulge in it and falling down the rabbit hole of “wait what wdym 8 hours have passed?” when you only meant to take a 5 minute long break. Normally what we do is try to ignore these thoughts because they’re distracting, but all that really does (at least for me and others with ADD/ADHD) is make the thought more distracting. Not only are we counterintuitively putting more conscious thought towards it, we are then perpetuating it by not acknowledging it. This puts us in a mental state more prone to self shaming or hateful self talk, which just compounds everything. If we acknowledge the distractions in a healthy way by writing them down, we basically tell ourselves “oh, that’s a thing. I want to do that thing, which is okay and natural. I still have to do this other thing first so I can reach my goals and not fall behind though. I’ll write it down so I can do it later. Keep going, you got this!” Which is a *much* healthier outlook on it.
Hope this makes sense and helps y’all :)
Oh also - I’m proud of you! You’re doing amazingly! Even if you’re doing something no one knows about, I’m proud of you for doing it! I’m proud of all the progress you’ve made thus far and all the progress waiting to be made in the future! You got this, keep at it! :)
Thanks, I never thought of it that way 🤭🙏
Agreed!! I call this my "post exams list", because distractions (and things to look into or "just look up for a minute, it won't take long") etc are way more distracting and demanding and omnipresent in exam season, but i've found myself making little "post-this-thing" lists all over all seasons bc it's very nice. It also really helps reflect on all the useless things that absolutely did NOT need further exploring even though they felt so important to explore in the moment.
Also, thanks, you make me smile :) Have a beautiful day
This is similar to Mindfulness.
I often use this method when I try to meditate (to exercise my focus and concentration), but feel distracted by thoughts.
I then acknowledge them instead of ignoring them.
Following the thought and letting them take you on a joyride is straight up failing your mediation.
so... is it procrastinating but for not-so-important stuff?
Are u married??
The frog analogy had me in tears. The dancing, the red visuals of remembering, the sounds. Perfect execution
The french are probably so confused by that one
@@trygveevensen171 we don't eat frogs you know... We did it at a certain time but it's long gone unless you go into weird gastronomic restaurants. Ask a french if he would like to eat frogs and he will say ewww like the rest of the world
@@trygveevensen171 But in China we do!
frogs are delicious！(don’t eat them raw lol
Animal abuse is an awlful
thing :(
I wanted to give my 2 cents on the #7:
I've tried this couple of times in my life even before I came across this video and what I've noticed is that if you put a 15-minute timer just in front of yourself, somewhere after 10 minutes, you start to constantly chech the timer, realizing that the time is crippling and ot almost feels like you don't want to do the distraction anymore. You suddenly realize that there is no longer satisfaction in this distraction and you just want this to end. I often found myself ending the timer much earlier than planned.
Thank you for the great video!
Yeah I can totally relate. I'd use the Pomodoro timer but it'd be on my chrome tab in the background and not in front of me. But the point being that it would always be in the back of my mind. So, I'd always go back to check the timer to see how much time there is left for my break. And so, the distraction time break doesn't end up feeling like what it intended to be.
I have done a similar technique where I would do homework for 30 minutes then play games for 30 minutes and have found that if you set a timer on your phone and put it out of reach to the point where you have to get up if you wanted to check it, then you will be less likely to check it because who wants to get up just to find out there is still more time. The longer amount of time also lets you forget about the timer since usually after the first 20 minutes you are invested in whatever you were doing. I have also found that sometimes being able to get invested in the first 20 minutes leads to me saying well I am on a roll, so let me just keep going a bit further on my work, but I can still take my break if I get stuck. Eventually my work gets done. I will say that when I used to use 20 minutes I would not check the timer, but instead find ways to play games more often, so I don’t think this technique is the best. I would do stuff like play games for 20 minutes and then go eat and be like well I need to play games to get me settled again even though it was homework’s turn next. I think putting it in the last spot in the video was a good choice since I have had mixed success with accepting the distraction.
That just seems like (artificial) stress.
...thx...
unfortunately, I just end up resetting the timer :')
The method I use: Eat the elephant one bite at a time... or for 10 minutes at a time. Just assemble your tools. Clean just this one shelf. Mow for only 10 minutes. I give myself permission at the get-go to stop after taking one bite. Of course, I usually end up doing the whole task because GETTING STARTED is the hardest part!
This one has been really helpful for me! I will set a timer for 5-10 minutes and tell myself I only have to work on it for that long, and most times I will work much longer than that.
Sounds similar to the Pomodoro method 🙌🏼
Came to the comments to say this. Especially useful to get going with something you want to do but feel deterred by it because you expect it to take long. I sometimes want to do something I love, like play music, and end up on UA-cam instead because it feels less difficult to engage in a never-ending stream of 6 minute videos than to spend half an hour playing music.
So yes, getting started and allowing yourself to leave after a few minutes is great. At least it's the trick that works the best for me !
Pomodoro technique?
@@valhatan3907 No, it's actually based on BJ Fogg's book "Tiny Habits." Fogg suggests breaking down a habit you want to form into such a small action that it's silly NOT to do it, and join it with another already-established habit. For instance, if you want to get in the habit of playing your guitar every day, commit to just holding the guitar for 15 seconds right after dinner. Once you are accustomed to doing that, add a strum or two. It will take on a life of its own at some point.
i should be editing but... I'm procrastinating and watching this instead.
wtf are you doing here, memeio? LOL
memeio me boy
i enjoy eatting meat
@@beaumontboy9374
Enjoy your shortened lifespan!
@@anti-ethniccleansing465 will do
The most effective approach for me has always been to keep a list of procrastinated tasks, and allow myself to freely procrastinate whatever task I don't want to do.... as long as I move to another task on that list instead. It keeps me productive WHILE procrastinating, and the momentum of checking items off the list is usually enough to clear the list.
yes. schedule book did not work for me because most of time I cannot predict which exact day I can complete a section (I am self learning stuff).
having a big to-do list allows me to keep track while feeling no guilt. As the list goes on and I keep ticking the boxes, I feel good as as I see accumulating progress.
Yeah it’s called productive procrastination look it up
the work i produce when i'm in an uninspired and unmotivated state is always so poor. the quality of work is embarrassingly bad. even simple emails are riddled with typos. but i understand how important it is just to get started because something is usually better than nothing. it's important to assess why you are procrastinating and i realized that mine is fear of failure. so I'm realizing to cure my procrastination i have to address what is causing the fear and if the fears can be mitigated in some way, or if i can rationalize my thinking around the fear.
that Frog Scene was way too Cinematic Mr. Joey. You gave the Frog Humanity. You can not personify things like that you're gonna put me in my feels.
Not to mention "30-frog mukbang" is, I think, a previously unspoken phrase. The mind shudders.
Cant like ur comment, but i like it tho
Hm. Why does an animal have to have "humanity" to put us in our "feels"? 🤔
@@Zett76 because having humanity doesn't just apply to homosapiens.
Meme potential
You are a godsend, I'm currently procrastinating, as are millions of other people.
NOW I'M GONNA USE THIS VIDEO TO PROCRASTINATE SOME MORE AHAHAHHAAA
yes, because finally a video on UA-cam on this topic! 🙄
Billions of people
finally, a video i am gonna watch to procrastinate to cure my procrastination!
Gotta start with 10 a day reducing to 3 to make up the lost time
this deserves way more views for the quality. I guess people told themselves they'll watch it later
Yea, literally has been in my "Watch later" list for weeks!
I just found it in my watch later...
it was hard for me to even click on this video
Yup, been in my "Watch Later" library for 4 months and I just watched it.... when I am procrastinating doing something I need to do.
Puzz: the Vegans didn't like his first point "Eat the Frog"!
00:15 eat the frog
01:45 3-2-1 rule
02:52 "do something" principle
04:33 purge your physical surroundings
05:40 purge your digital surroundings
07:34 stare at one second for 60 seconds
09:08 confront your distractions before working
Summer of the video:
1. Eat the frog - Do your ugliast task first thing in the morning.
2. 3-2-1 rule - Star by saying 3 - 2 - 1 , do something , take action
3. “Do something “ principle - Make a list of smaller action items and start doing them.
4. Purge your physical surroundings - Eliminate distractions on your physical office
5. Purge your digital surroundings - Eliminate distraction on your digital spaces.
6. Stare at 1 thing for 60 seconds - Do something for at least some time so you can build momentum.
7. Confront your distractions before working - Identify your distraction and then work on eliminating the distractions
Another thing you can do is to keep yourself accountable to be able to do the things you need to do. When you keep yourself accountable you are more likely to do it because you will have to report to someone. As an accountability coach I can tell you that accountability helpful for a lot of people. Test and see if accountability is something can be helpful fo you to deal with procrastination.
I respect the fact that you have scattered you're room just to rearrange it in front of us
Maybe he was procrastinating prior to this video 😉
your*
you're means "you are" and "you are room" doesn't make any sense.
@@technologyondemand4538 u understood the point right!
That's enough
Keep grinding brother ♥️
You’re giving him too much credit, mate 😂
My thoughts exactly. ;)
1. Get shut done first thing in the morning, or it'll start piling up
2. Counting to three and then getting up to go to get shit done
3. Staring at the exact same spot for 60 seconds, breathe deeply as you do it
4. Clear out digital and physical distractions
5. Set a timer for 10-15 minutes to engage with distractions
So no gaming???????????
It seems to me that if you start with tip 1 above, and then working back from tip 4 up to tip 2, would be the best order.
Thanks
I'd watch this 15 second video
I wrote this down here as a note to self I'm surprised people find it useful 😭
Be honest, who else is procrastinating while watching this video
you
Guilty
you
Not me
Every video i watch on UA-cam, i do it while procastinating.
I grew up with a lot of countdowns from others and they gave me extreme anxiety. As an adult I still do countdowns for myself, but I always include zero. Knowing that the world will make me go at one, yet intentionally letting myself ignore it makes the countdown feel less like a threat. I choose to let myself take the small victory because of my compassion for myself, and it honestly feels like a hug every time I say zero. It's motivational.
I have always wanted a shirt that says "The zero is self care" because it's one of the few things that I feel like I got right.
The do-something principle I "discovered" by myself when I was writing my dissertation. At first, it was like "I have no idea how to structure the whole thing", but after I just start typing what I knew about the subject, ideas started to flow. It was pretty simple: the more I did "something", the more the ideas flow.
thank you
After years of struggling with procrastination I’ve come to learn it’s usually a deeper issue. After clearing up my mental/physical health issues & removing my biggest “time waster” habits it’s become WAY easier to do what I want to do and learn from it when I do it.
Lucky for you. It’s the opposite for me. Me trying to run away from the “things” that makes me procrastinate. Makes me worry even more than before. Like I gotta fix this 😱
@@madzgville I’ve faced that too bro. It’s taken years for me to get to the point where I can actually step away from them, which is why I think it’s a deeper issue. I thought my mental health was A-OK but looking back it really was not. I was addicted to anything that was instantly gratifying so if I cut one thing out it was onto the next, and eventually I just bit the bullet and went through the few weeks of mind-numbing boredom after quitting the shitty habits. You got this bro
@@kolter00its been a while but if its alright I want to ask what you did to find and face those issues you've experienced? I think being able to go through mind numbing boredom for weeks is a feat not many are willing to pull off, one of my challenges I want to achieve is to be able to stare at a wall for an hour with nothing to entertain myself with but even that is a big hurdle to jump over (which is not what I should be thinking of it as)
The 3, 2, 1 thing is actually really effective. I've been using it for years to help me get out of bed or get out of the shower or go outside when I'm having a really bad day, and it works! I never thought to use it for actual work though. I'm going to try it.
I love the honesty here. Even with all of this focus on being productive and all the tips he gives, Joey never once pretends at nailing being proactive and efficient all the time. He has his ups and downs just like the rest of us. Although probably less frequently.
anybody else procrastinating by watching this
Newton's First Law Of Motion: An object at rest stays at rest and an object in motion stays in motion
It's so much easier to be productive once we've started, and getting the big thing out of the way first makes the rest of the day feel like your just cruising down hill.
@@bigdude800 shut up Satân
I also cruise downhill.
Lol exactly ! And the hardest part is to put that object in motion
I am procrastinating from THIS VERY SUBJECT. PLEASE FUCK OFF LIVE
this is why you do finance and not physics lmaoooo
I struggle with ADHD myself and find it extremely hard to complete necessary tasks. I remember maybe 2 years ago you made a video about the "3-2-1 Rule" and I was using it for awhile (and it was working) but for some reason or another I resorted back to procrastination... More than likely because it's "easier" to procrastinate than actually doing a necessary task. I'm going to give some of these a try and see if it helps. Thank you for your dedication to your craft! -P
Edit 12-28-21 - Thank you for all the kind words and support on this post! Happy New Year 2022!
I'm also ADHD and I can actually say we are fortunate to belong to that 5%-10% of the total population who go through that condition. ADHDs usually have a superior level of creativity thanks to scatterfocus. If you manage to increase your focus and attention with consistent physical activity, good nutrition, and a work plan on something you have inspiration, you can have pretty amazing results.
@@AB-ny7zm I definitely needed to hear this. I'm going through a tough time in my life right now so things are a bit out of place but I'll keep all of this in mind.
I always thinking i got ADHD because im always procrastinating my homework and always lazy
My suggestion is to treat something else stimulating as an extended version of the 3-2-1 rule and the do-something principle. What I discovered is I _need_ a certain level of dopamine in my brain to do relatively boring stuff. So I need to actively build it up by, say, playing a videogame for a bit (setting a timer), then go do something useful while the dopamine levels are elevated. It's the same idea of building momentum and having one activity lead to another.
@@p_serdiuk actually doing something that gives you a dopamine hit tires your dopamine receptors and makes you more lazy for the rest of the day
7 things that (quickly) cured my procrastination
1. Eat the frog - 0:17
- Mark Twain said, "If it's your job to eat a frog, it's best to do it first thing in the morning. And if it's your job to eat two frogs, it's best to eat the biggest one first."
- And in this thankfully hypothetical scenario, if you were to put off eating that frog until tomorrow, you would have two frogs to eat. And if you were to follow this pattern, day after day, postponing eating the frog, then at the end of the month, you'll have like 30 frogs to eat.
- But if it's inevitable and you have to do it, why not do it first thing in the morning so that you can live the rest of your day in peace?
2. The 3-2-1 rule - 1:46
- Now the 3-2-1 rule is pretty stupid, but it's too stupid to ignore.
- You say, "Damn, I gotta do [Your Work] Three, two, one." And then you just go and do the thing that you're avoiding.
- Now that sounds stupid and overly simple because it is, but it also works.
- So next time you're having a very difficult time just diving in and starting a task you need to do, say, "Three, two, one," then just go do it.
3. The "do-something" principle by Mark Manson - 2:53
- Inspiration → Motivation → Action → Inspiration
- First, we're inspired to take action. We have the strong reason to do it, and that generates the motivation we need to take action on the thing. But action isn't just the effect of motivation. It's also the cause of it.
- Inspiration, motivation, action is not a linear sequence. It's an endless loop and you can start wherever you wanna start.
- And since inspiration and motivation seem to be hard to come by and completely unpredictable, it's way more efficient to start with action and let that action serve as the inspirational and motivational fuel to power further action.
4. Purge your physical surroundings - 4:34
- There's an intimate link **between our psychology and our physiology.**
- If we exist in a chaotic, disastrous physical environment, our brain often follows suit. A chaotic and distracted mental state very often creates a chaotic and disastrous physical state, which further perpetuates the distracted mental state.
- It's a paradox, but it's often so much easier to correct and improve upon your physical environment than it is to suddenly feel good and clear-headed all of a sudden.
- So if you're more distracted than ever and you're finding it increasingly difficult to get any work done, pay attention to your physical surroundings. Improve upon your physical surroundings. Make sure that the space that you take up is conducive to productivity.
5. Purge your digital surroundings. - 5:42
- Make sure that your digital surroundings and your digital environment that you're a part of aren't begging you to procrastinate every five seconds.
- Digitally notifying things might seem like nothing, a little bit of a one-second distraction and you can check it really quick and then you can get back to work.
- But the problem with that is that quite often, the most important work that we have to do in our lives requires deep, unbreaking focus for several hours. And it is almost impossible to reach that deep work state when we're constantly being pulled out of it.
- Our attention is constantly being grabbed by notifications from phone calls, from text message sounds.
- So one of the most important things you can do to cure your procrastination is to eliminate gateways to procrastination. And it even boils down to the amount of desktop clutter you have, or what's on your toolbar.
6. Stare at one thing for 60 seconds. - 7:38
- Dr. Andrew Huberman is a neuroscientist at Stanford, I believe, and he talked about how one way to dramatically increase focus in 60 seconds, especially if you're already in a distracted, chaotic mental state, is to focus all of your attention onto one specific target, this could be one letter in one word, at the distance that you would be doing that work in for 60 seconds.
- Do not break that eye contact and breathe deeply as you do it. This is another really good example of how intimately linked our psychology is to our physiology.
- Focus on one specific target for 60 seconds while taking deep and relaxing breaths. And you'll notice that your brain focuses too and you can penetrate through the resistance in the way of doing the thing you need to do.
7. Confront your distractions - 9:12
- I would kind of use this technique as a last resort.
- The way this works is that you set a timer for 15 minutes or 10 minutes, or however long you need, to actually engage with the distractions and the escapes that you want to engage with.
- Because so often what happens is we don't wanna do this super hard thing that we know we need to do, so we escape, kind of impulsively.
- So what I've been doing is setting a timer for 15 or 20 minutes and intentionally diving into each distraction that I want to do. And I'm allowing myself to mentally check that box and clear it.
- When you intentionally check the mental box that you've done everything that you need to do on each of these websites, Sony Alpha rumors, UA-cam, whatever, then you can gain some mental clarity to say, "Okay, I actually have no excuse not to do this thing now. I have no excuse not to file my taxes and I would feel very good about doing so."
- So try giving your primal brain what it wants. Let it feast itself for a dedicated amount of time so that your higher judgment can also get what it wants.
- It's like a negotiation with yourself.
Thank you! This needs to be pinned!! My ADHD brain always needs a refresher bc I tend to zone in & out, usually bc I'm daydreaming about how I'd implement a tip or bc my ego likes to interject its own ideas and responses to whatever I'm observing, which makes it really had to focus.
Thanks for writing all of that down, appreciated! 🙏
Just leaving a comment so I can come back to it
i think the count to three method is the best becaue on 3 you take action, that gives you motivation and inspiration, its so easy yet effective
it's incredible how hard it was for me to finish this video even though I need it so badly
While having depression, watching your videos actually helps me out to start doing someone or at least think in that direction. For all those years I'm watching you, I can't describe how thankful I am.
The production and overall message in every of your videos is so over the top. Just wanted to say, that you are doing a great job and please keep doing what you doing - for me it is some kind of magic or sense to move on and live longer. Thank you.
Get well soon my friend
The "Do something" technique is super underrated! Out of all these methods this one almost always works for me, as this goes hand-in-hand with the 3-2-1 principle. Starting something easy to get into the mindset of working on something transfers to whatever harrd thing I have to do.
Tbh i will go on "doing something" for hours upon hours as a way of procrastinating on "the thing" i should actually be doing. I find some level of comfort in "at least i did other useful things" but that quickly wears off bc really, some things really aren't as important or urgent as "the thing" and it's just another way of procrastinating for me :/ i might not have given it an intentional try as suggested above yet though
Recently my productivity has been amazing and I actually look forward to doing school work as early as possible. The most important thing for me was changing my environment. All I did was
1.) remove any distractions I had (addictions, video games, subscriptions) to make it impossible to indulge in them
2.) Secondly, just as important, I renovated my desk space to make it look as nice as possible.
I figured that if I have a nice workplace that I enjoy, it would motivate me to get more work done. If you remove the obstacles in your life and make it easier to achieve your goals, I feel like life becomes easy mode. So sell/get rid of anything distracting you and also spend less time on the internet during your breaks (they drain your energy more).
I’m only on the second tip and I’m already motivated. I’ll keep watching tomorrow.
I use the 3-2-1 rule all the time - particularly when starting unpleasant but necessary conversations (when I have to be the one who has to initiate). Works like a charm. Essentially, the backward counting has this huge psychological effect of getting us in a mindset of an active 'doer' instead of a passive 'planner'. It's like saying to yourself, "Hurry! The time is up! Don't think, ACT!".
Where does this countdown originate from? Mel Robbins, who does not get credit here, popularized the 5-4-3-2-1 count. I'm not sure where she got it from, but I imagine Joey here found it through her.
Here are also somethings that have helped me with my procrastination
- setting reminders on my phone helps a lot but recently I started writing them on sticky notes and putting them on my desk ( so Im always seeing them)
- for social media distractions I set time limits on the app and hid them from the homescreen so if I want to use a app then I'll have to search up the app and then open it
- Another thing I do which is similar to one of the things you covered in the video is that if I can do it in 60 seconds, I just do it and get it over with. This can be something minimal as just getting up and putting something on a shelf.
Until the task becomes habitual, this is the most unpleasant time as you actively need to do it. Consistency helped me the most: Start as little as possible, let's take writing - write a sheet a day, starting with just one sentence. As explained in the video pomodoro technique (I think), you won't stop at just one sentence. Is the start habituated, the actual doing becomes easier - at least for me.
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
I’ll read it next week.
@@Nonovyour😭😭😭💀
0:49 - "Eat the frog" method
Mark Twain quote: "If it's your job to eat a frog, it's best to do it first thing in the morning."
Doing unpleasant tasks early in the day reduces anxiety and avoids accumulation of tasks
Delaying unpleasant tasks leads to thinking about them all day, and eventually having more to do
2:10 - "3-2-1 rule"
Count down from three to one, and then do the task you are avoiding
The counting provides psychological momentum towards the task
Action can generate motivation, not just the other way around
3:23 - "Do-something principle"
Action can be the cause of motivation, not just the effect
Waiting for inspiration and motivation can be inefficient and unpredictable
Starting with small, simple actions can generate momentum towards larger tasks
4:53 - "Purge your physical surroundings"
Cluttered and disorganized physical spaces can contribute to procrastination
Clearing out physical space can reduce distractions and improve focus
Getting rid of unnecessary items can reduce mental clutter and improve motivation
6:12 - Conclusion
These methods can be effective in reducing procrastination, but everyone is different
Experiment with different methods to find what works best for you.
Thanks
NOTE TO SELF :
1. 0:17 - Eat the frog
2. 1:46 - 3-2-1 rule
3. 2:53 - “Do something “ principle
4. 4:34 - Purge your physical surroundings
5. 5:42 - Purge your digital surroundings
6. 7:38 - Stare at 1 thing for 60 seconds
7. 9:12 - Confront your distractions before working
*Perfect is the enemy of good” - Voltaire*
I wish I would have known this quote years ago!
Before watching this video, I was struggling with motivation the past week, thinking my depression might have come back. But I decided it is now or never to clean my room. Once I started doing the laundry, the snowball effect you mentioned in number 3 kind of helped me to finish almost all the chores I have been piling up for the past 2 weeks. My room is so clean and nice now that it makes me feel so powerful and energetic. Completely proved your number 4 is correct.🥰
I was a big procrastinator. I like this video and will implement some of the techniques.
As a life coach, what has really helped me was something I learned from a book about most successful people and their techniques that helped them along the way:
Writing to do lists but highlighting the things you did instead of scratching them off. This becomes a positive psychological motivator to show yourself that you are making progress. It helps you to move forward.
Surround yourself with “go getters”. When I have specific tasks that need to get done, I ask an administratively gifted friend to help. Really works as I am the visionary not the admin.
Use an ADHD timer. About $20-$30. Set the clock to whatever amount of time you need, and it shows minutes in red color. This is most helpful for the person who feels overwhelmed but can see the timer counting down. It has actually been tested to cause one to be more productive. ADD/ADHD creative people procrastinate more when they have a lot of time on their hands.
Hmmm…I should have made my own UA-cam video.
One thing to say about the chaotic environment point. I have known many people to struggle with this (including myself), but not in the way you describe. They actually avoid doing whats important all the time because all they do is clean and re decorate.
In my life this has been a way bigger issue than just doing the important work in a messy environment, and cleaning it up later.
Its like they are addicted to the satisfaction of cleaning, its much easier to do house chores than hard work. No work ever gets done because the house is never clean or organized enough. With the pace of life the chores never end and the cycle never ends. I wonder how this could be solved?
this is my second time watching this video. First time I was watching , and after #5, I procrastinated & didn't finish. Now I watched the whole thing. Thank you for the great tips.
I really liked the "focus on one thing for 60 seconds" tip, I haven't heard of it before and it sounds like it would work very well.
Me too
i really don't know why, but i cried watching this. Especially when ADHD is mentioned. I'm struggling with my meds and some side effects, with the procrastination, anxiety, the feeling of guilty cause i can't do some basic routine that my
psychologist recommended. I'm so fucking down right now and somehow this video helped me just by existing. I didn't payed to much of attention on the points, but i'll make sure to see it again. Thank you, really.
I normally don’t reply to comments I see but this one hit home.
I’ve been dealing with ADHD for a few years now, I’ve been trying to convince the people around me that there is something wrong with me and just recently I got the help I needed. I didn’t exactly notice how frustrating having ADHD was until I put more attention into what was making me feel the way I did. Having ADHD is a lot harder then people think, the absolute warfare going on in your head. I constantly find myself arguing with myself about paying attention, or getting off my phone. Just simple things.
It’s such a hard thing to deal with, especially when it’s so hard to explain how you feel and when no one really knows what it’s like. But i know how you feel and you have support, that is if you ever see this. :)
I used to do the confront distractions tip but it became counter-productive when my surroundings were chaotic and induced me to go beyond the given time limit. I also like when you said psychological momentum because unknowingly, I have been doing some of these tips in the past to gain psychological momentum (without knowing what that term is). However, I began to stop when I thought of time management and had the misconception of just doing the work immediately without giving myself that momentum. That term 'psychological momentum' just made sense because having momentum lessens the friction (frustration) to do the things I need to do. Very helpful video!
I've noticed with the last tip, I tend to ignore the set alarms and drift into more procrastination. I just do the complete opposite instead. I set a given amount of time, lets say 10 minutes for example (though it can be as short as 1-2 minutes if you would like), and I work on that task I've been procrastinating on for only 10 minutes. Most of the time, by the time that the time is up, I am way too invested in the task at hand and basically trick myself into doing it. I think "Ah, its only two minutes, I'll just wash a few dishes," and before I know it, I've done the dishes that I've been procrastinating throughout the day. It's great.
A method of mine; I pretend as if i am angry about something. It feels like diving into a fight without thinking about consequences, enough bullshit, time for action.
I love the format of your films, high quality and eye pleasing shots with funny details and comedy bits hahah, really makes the video more enjoyable and interesting.
Good work Saitama :D
I should be doing homework right now…
Honestly, I think this is one of your best edited videos to date.
Actually, putting the frog after all tasks helps me, because I often don't start at all because I not only have to eat the frog, but also do all the rest after it. But if I do the other tasks that are necessary to be done, then the I know only the frog is left and so he is not that bad any more.
This made me get out of my bed and start today with a long-procrastinated morning run. I feel great and grateful. Thanks, Joey!
Here are the key points about procrastination tips from the video:
- Eat the frog - Do the most unpleasant but inevitable task first thing in the morning so you can get it over with and not dread it all day.
- The 3-2-1 rule - Count down 3-2-1 to build momentum before starting an unpleasant task. The counting is easy so it bridges the gap to action.
- The do-something principle - Take any action, even a small one, to build momentum and motivation to take further action.
- Purge physical surroundings - Clear clutter and distractions to create an environment conducive to focus and productivity.
- Purge digital distractions - Eliminate apps, sites and notifications that constantly grab your attention and lead to procrastination.
- Stare at one thing - Intense focus for 60 seconds can redirect a scattered mind and boost concentration.
- Confront distractions first - Intentionally engage with distractions for a set time so your mind feels it got what it wanted before focusing.
The key is to build momentum with small actions, create an environment conducive to deep work, and remove digital distractions and clutter begging for attention.
Cuando lea artículos sobre la libertad financiera, es posible que escuche a las personas hablar una y otra vez sobre cómo no gastan prácticamente nada para poder jubilarse a una edad más temprana, como 30. Por el contrario, es posible que ya hayan logrado la libertad financiera y se jactan de cómo frugales eran para poder jubilarse mucho antes de la edad típica de jubilación.
La planificación para la jubilación, o incluso la libertad financiera, es una maratón y no una carrera, como dice el refrán. Dividir sus metas de independencia financiera en partes pequeñas puede ayudarlo a mantenerse encaminado mientras hace que el proceso sea un poco más manejable y, con suerte, un poco menos estresante. Incluso si está empezando poco a poco, lo importante es empezar.
La inversión crea un refugio seguro para el futuro. Todo el mundo lo necesita para que no quiebres cuando dejes de trabajar.
Realmente no hago recomendaciones, solo invierto para obtener ganancias y me ocupo de mis asuntos, pero lo haría por una razón y es para el mejoramiento de todos.
Te importaría compartir información sobre el asesor que te ayudó? Ahora tengo 39 años y me encantaría hacer crecer mi cartera de acciones y planificar mi jubilación
>< Sherman Williams Trading
0:57 the fact that the lighting on his face changed when he flashed backed to the frog is gold.
Anime "I want to eat your pancreas" helped me less procrastinate. The question I asked myself after watching it was "If I can die at any moment, what is holding me back from the things that I want to do before death". Story is about a girl who had "things-to-do-before-death" list because she suffered from cancer. I found parallel with myself, considering myself ill with longer-term cancer called life which will lead me to unpreventable death.
time to procrastinate under the context of learning how to not procrastinate-
(happened recently) one of mine were hearing from somewhere that procrastination is a form of not giving yourself respect. it really changed my view on it and lately i've been trying to reduce procrastinating
Focus is a form of self 😍 love! Saying.. I deserve this next best version of myself so I'm willing to sick it up and focus my brain 🧠 on this XYZ!
I don’t usually comment but just wanted to say that these tips are genuinely useful and are formatted so well! Actually helped me to do what I needed to do, thank you :)
I agree!
Thanks a ton Joe!
ABout the 3-2-1 rule, I used to do it when I was a kid when I had to jump from high places.
It acted as a deadline, and at 0, I stopped thinking and submitted to it.
Came to the comments as soon as he said this rule, because I too do/did this all the time for certain small tasks, more so when I was younger. I wanted to see if anyone else intuitively figured this out themselves
Would love to have seen a shout-out to Mel Robbins on this one. Granted she didn't come up with counting but she def put it on the map & was EVERYWHERE for years, which I know Mr. Joey saw when researching his stuff. Come on now.
Regarding the tip "purge your digital surroundings" setting up "Focus" on your iphone is a fantastic way to separate your apps into "work" and "personal" meaning i only have work-related notifications coming through during 9-5, and after it switches to personal and i do not get work notifications to help with work life balance. Easy to set up and makes a HUGE difference in managing distractions.
I’m so glad you posted this. I’ll watch it tomorrow
I also highly recommend „5 min rule” and „time yourself rule” when you actually time how much it takes to do the task you’re putting off. Often is way less than anticipated. Second rule works best for chores.
the action -> inspiration -> motivation loop seems to mirror the components of the cognitive behavioral therapy triangle: behavior, thoughts, emotions. there's no implied order in the CBT triangle as each component can affect the other (and I'm sure there's some feedback in the AIM loop) but your suggested model here is proof to me that action/behavior is most actionable (go figure) and oftentimes probably the best place to start. good video
The inspiration motivation and action thing is life changing.
Today I woke up feeling so tired. Imagine a 16 hour work day kind of tired. I had just woken up from a full 8 hour sleep and immediately wanted to go back to bed.
I had dishes to wash. A room to clean. An errand to run, and about 2 hours of work to do in the morning.
The first thing I did was force myself to stay awake. I spent 5 minutes focusing all my willpower into just staying awake. Then i focused on simply getting up and taking my dishes to the kitchen.
Those two actions provided me with all the momentum I needed to do everything I stated above. It may not seem like a lot to many people, but this is more than I usually do than most days. I deal with low functioning depression and even sitting up on my bed takes tremendous effort when it gets really bad.
That’s what I do now. One small action in the morning to increase my momentum. It’s my one effort each day to fight my depression, and I learnt it from this video a few months ago. Once I truly digested that information, that the process of motivation and action is not linear, i’ve been able to do more than I previously thought I was capable of.
Thanks man. I love watching your videos.
I focused on observing the three tips ahead and was distracted by the three tips behind; I'll revisit it later, I told myself to avoid delay. After a few days, I started reviewing because I tested myself with the previous three tips I looked at, tip 1 and 3 worked great for me. And now, I've watched the entire video with great concentration; I am very grateful for this video. A great video that should be known by more people!
Tip #8, by planning the distractions, they will lose power. If you consciously and subconsciously know that you will check them at a certain time, then you can safely ignore them without the guilt.
More in general, it is about making the entry as easy as possible to just plunge into the activity. This requires a good exit before but this habit will make things way easier in the long term
Man, I gotta thank you for these tips. My days became better just by watching your videos and I apply it to myself. I'm really stucked in a rut as an architecture student. I took this course knowing that I'm not that good, the only thing I have is the burning passion to do this course but lately negative thoughts is consuming me. Just by watching these videos past few days helped me. Thanks man.
Is architecture worth it? I’m debating on being one or not
@@teale1952 only you can answer that. As for me, I am enjoying the course but that doesn't mean that it will be easy. Sometimes I wish I didn't pick this course but I know that if I go back to the time when I will pick the course, I'd still pick architecture. Again, do it because of your passion and interest. So for me, it's worth it. I know it will be.
I'm actually a highschool student preparing and trying to fix myself because being an architect is my dream and I learned that it's not easy to become one. What are the odds that I found a comment from people with the same dream😂. anyway I wish you all the best for your career man
I did the 123 thing as soon as you mentioned it and did something I had to do for an hour but kept ignoring. It's so funny because it reminds me of lucid dreams, sometimes, for no apparent reason, you realize you were dreaming and everything around you changes. It's like it instantly makes you concious of the situation you're in and the only was out is to act.
This video is great for neurotypical people. For neurodivergent people like those with ADHD, however, there are some concerns. The strategies presented are wonderful and can help, but the way that they are presented is fairly absolute and makes procrastination seem like a barrier that anybody should be able to conquer while using these solutions. For many of those with ADHD these concepts are helpful, but those barriers are still incredibly present and when the person fails, they feel shame because they are somehow stuck behind a barrier that they perceive others overcoming despite their best efforts. If you keep trying and struggling with procrastination and feel like you have tried everything to no avail, I encourage you to look into ADHD (which looks different in men and women) and seek help and support.
Great tips! Also never underestimate the power of physical exercise to regain mental focus and stay productive throughout the day. It doesn't need to be a 2 hour HIIT session; a 20-30 minute walk and some pushups does wonders if you're not used to working out. 40% of people in my country spend 11 hours a day sitting at their chairs in front of a computer. Always make sure your working space is provided with fresh air and your ergonomics/posture is all good in the hood. Thank you have a nice day :)
number 3 hit me the hardest - I always thought that it was a linear process instead of a looping cycle, meaning that I always made the excuse to not do something because I didn't have enough inspirational/motivational energy to meet the standard of my work
The last tip reminded me of the "pomodoro technique" where you focus on work for 20 minutes and take a 5 minute break to actively check messages, etc. and repeat this process.
Great video, as usual :) keep up the good work!
This video is gold. Things like these should be taught in school, or at home, more than much other stuff.
It’s always worth the wait for Joey’s videos
I recommend using blocking apps. They can be very useful to break habitual procrastination loops
You may delay, but time will not.
😉🧠
Discipline, not motivation. Good one. 👌💯👍🏻
@@cyberpunk5347 Yep. ♥️
Nice video, imma watch it tomorrow
Your acting skills are amazing.
i love joeys style of good advice but also just being funny as shit and entertaining and not pretentious
Exactly!
wasnt expecting sony alpha rumors to be mentioned lmao
As I’m dealing with finals at the moment, this is great stuff aha, something I definitely needed
New subscriber! It's the first video I saw from your channel. Loved it. Especially the frog example! Keep up the good work!
Another few things about stopping procrastination:
*Meditation* - build the session length up at your own pace. You can start from 1m a day as long as you are intentional in it. You can do 10 minutes in the morning, 10 minutes in the evening and 10 minutes every time you feel distracted. It may not seem like much but it will truly benefit you, perhaps sooner than you might expect. Remember, there is not such thing as "being unable to meditate". You can meditate anywhere and anyhow as long as you set your mind to it;
*Journaling* - for some reason, even if nothing important has happened during a given day, your brain insists on remembering some unnecessary details that gather up as time goes, and by journaling you can transfer those details to paper and assure your brain that the information won't be lost and can be accessed any time you want, even if that's not the case. This way, you make space in your mind for the more important things. It will take only 15 minutes every evening (depending on how you do it and how much you care about detail) and is absolutely life-changing;
*Habit Tracking* - personally, I find it very stressful to try and remember all of my habits for every given day, let alone actually follow through with them, so I've decided on using a habit tracker for every little thing I might forget, like pulling my curtains apart, making my bed etc. I have maybe over 50 different habits in my tracker, and you could have even more depending on how much you want to simplify things (the more specific a task, the easier it is to do). All I have to remember now is to check my tracker every once in a while and tick whatever I've completed (instant satisfaction as well as statistics).
Thanks for reading all this. I just wanted to emphasize that these habits will add clarity and organisation to your life. Just like you can rearrange your furniture to create a productive environment, you can also rearrange your brain to create a productive mindset.
thanks !
I have used the Kaizen principle (tiny improvements made every day accumulate into a big difference over time) to tackle big jobs that were overwhelming, like organizing my sewing room. I would tell myself "I'm going to work on this 5 minutes every day." Inevitably, once I got started on the project, I worked for longer than 5 minutes, but if 5 minutes was all I felt like doing, I still walked away with a sense of accomplishment. And, eventually, I got the project done.
I have been trying to get myself back into the habit of cleaning 15 minutes every day. I have my house divided into 6 sections, so there's one section to do per day (and one day off). Ideally, I will do this in the morning, when I have the most amount of energy, but inevitably I oversleep my alarm or get engrossed in some UA-cam video or otherwise squander my 15 minutes. In the evening, I don't have much (if any) energy left, but I have been making myself do 5 minutes regardless of how I feel. And even with just 5 minutes, it's amazing how much improvement you can give to a room.
So I agree with the "do something" principle. Even if you're doing less than what's ideal, it's still better than nothing. An imperfect job is better than no job at all. And once you get in the habit of doing a little work daily, you'll find yourself doing a bit more automatically. Because if you just spent 5 minutes picking up all the trash in a room, you're not too quick to trash it up again. That allows you to carry progress forward so you can build on it a little bit every week.
Procrastinating is one of the worst habits and sadly it's not easy to break.
Good luck to everyone ryone who is trying! 💪🏻
I've never seen the dread of eating a frog look so damn cinematic. Amaaazing
8:45 SO THIS IS WHY PEOPLE ZONE OUT WHEN THEY DISTRESSED
Great video!! I've found that the '2 minute rule' and '20 second' rule work really well for me, and now i can add eating a frog to that as well! For those who don't know what the 2 or 20 second rule is and are struggling with procrastination, I highly recommend you to try it. The 20 second rule is to make anything that you don't want to do take 20 seconds longer, eg shut down your phone, and to make anything that you do want to do but are procrastinating for, 20 seconds shorter, like already opening your schoolbooks and notes etc.
The 2 minute rule is one where if you see anything that takes 2 minutes which you've kept off, just to do it. Think of replying to an email you sent or cleaning up some clothes. This makes you used to just doing things instead of procrastinating and is similar to the Do something principle, but maybe a bit easier to get into since the task you do only takes 2 minutes.
Goodluck everyone with beating procrastination!!
Who else is watching this video as they procrastinate?
You're so appreciated, Joey! Thanks for putting all this content together, and for free!
Ive been using the 3-2-1 rule in the morning to get out of bed, works every time.
i loveee all the visuals and acting you included, it really shows how to use the techniques and makes them feel so easily applicable
Back when I was maybe 5 or 6 my mom taught me the Eat The Frog principle in the form of Kiss The Frog. You should try to kiss the frog first and get it over with! Great thing to know at that age tbh, it helps me through a fair number of things.
Absolutely brilliant video! I'm not Native English Speaker but i can understand 90% from what he explains at least! I do love Doctor Huberman's Podcast, he's insane and inspires me to be my best self-version, this Channel is pure gold! 🧠🔥
My issue with 3-2-1 rule is always I procrastinate to count 3-2-1
Who do u main in smash?
Gotta be Ness
Richter.
Falco
Sephiroth!!
Thank you 😊 that was really useful for me) I’ve already used the 7th rule and it really helps me, but the first one was a real discovery for me!
OMG this week I just downloaded an organization app and I took a test to see what kind of procrastinator I was and what study method would be the best for me. The result was that the method that would best solve my procrastination problem was " eat the frog ". I had never heard of this method before, and today I randomly clicked on this video and the first thing said is about this method. Btw, it worked super well for me