How To Actually Get Things Done (implementation intentions)
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- Опубліковано 14 тра 2024
- The first 1000 people who click the link will get 2 free months of Skillshare Premium: skl.sh/betterthanyesterday5
I'm sure you experienced this before:
You might have had a breakdown or you might have had an epiphany.
Either way, you had this realisation that you needed to make some sort of a change in your life.
Suddenly you knew what you needed to do, and you even had the motivation to do it.
However, when you woke up the next morning, you didn't wake up as the new person you felt like you were the night before. You woke up as the same old you, with no motivation to make the changes you planned to make.
And in the following days and weeks, no additional exercise was done, there was no progress in your learning, and you still didn't get things done on time.
You have again, fallen back into your set ways, and failed to do what you said you were going to do.
But don't worry. You're not alone in this.
I don't manage to do everything I tell myself I'm going to do, either.
But I have found a way to substantially increase my odds of following through on my desired behaviour.
Instead of relying on motivation, which comes and goes, I started applying what psychologists call: implementation intentions.
Studies mentioned in the video for further reading:
Implementation intentions:
www.semanticscholar.org/paper...
Meta-analysis of implementation intentions:
www.sciencedirect.com/science...
Coping plans:
www.semanticscholar.org/paper...
Images © Piers Baker www.svgdoodlewhiteboard.com
Get your 2 free months of Skillshare Premium (first 1000 people who click the link):
skl.sh/betterthanyesterday5
3:28 hey, have you read it from atomic habits, cause I kinda remember that type of extract.......by the way amazing video
Hey r u spying me........ How did u know it all!!! 😱
By the way, that's just a joke.. Good video.. Keep it up
If I click now will I be in the first thousand ?
Hey just want to say THANK YOU. You gave me a solution for the problem that has been bothering me for past quite a few months. Thanks a lot.
How can I contact with you? Do you have email up for some partnership conversations?
Imma just bookmark this real quick and get back to it later on.
And you never comeback
Same here, putting it on watch later
Lol, I hope that is a joke. If yes, nice one.
Dang i was gonna comment that
God. Damn it
“Inspiration exists, but it has to find you working.”
― Pablo Picasso
i thought it said pablo escobar for a second
Awesome Quote! Thank you!
❤❤
@@or45032 hahahah
Thats a good one you soab
When I stopped saying, "I'm going to study." And started saying,"I'll study for half an hour." I started to see a change.
You wise bastard. I’ll only hate myself for 8 hours today.
Thanks for the pro life tip!
when i learn english at my school, 'going to' and 'will' have different uses/meaning. its the other way around. but you do you as long as it works.
Points from this video:::::
1 .) WRITE DOWN ( not just think about it) what activity you WILL do, WHERE you'll do it and HOW you will do it.
Activity-----Time:-------Place------How to do...
2.) Also keep coping plans ready. In case things don't go according to your plan, you MUST have a plan B. To do this best, in initial days of starting the habit, jot down your behavioural patterns in short to identify what hurdles you usually encounter.
3.) When you don't feel like doing it as if you've been sapped out of all your energy, simply do the mini version of the activity. Fir eg: Don't feel like exercising, simply perform one set of a few reps and finish your workout.
Thanks for recapping the vid!
I'll comment here so I can read this every time I receive a notification from here.
Thats why we have specified time for namaz
Tnx
ff. thanks
"i will only study 1 page"
Is like "i will only watch one episode"
@@alwanla5674 weeb
Said no one ever
bmx guy , find out next on dragon ball z
That´s really accuarete
It's true
I wake up early to get things done faster and I am even more motivated when I start early in the morning.
Cocain is better
I love that: it's the "Pay yourself first" principle.
Same
@@laska907 week is even better
The early morning routine is essential for me too! Do you have a core activity you do to make it rock?
1-use IMPLEMENTATION INTENTIONS and think of when where and how you will do your activity.
2- have COPING PLANS, always have a plan B and C in case of encountering obstacles with your activity.
3-when your not in the mood for your activity, just try to do it for 1min, this will make it easier to start, and you will probably continue after that 1min!
and good luck with achieving what you want!!
Theres a thing called a 2 minute rule. Just try it for 2 minutes and see if you get into it
@@jameshutto3047 Yup i know it, he didnt mention it so i didnt wana put it in the comment, thank you!
Thanks bubba!
Excellent! Thank you for the 1 minute (or 2 minute) technique! +1
Thanks 😊
“The best way to make your dreams come true is to wake up.”
― Muhammad Ali
:-D
Deep👌
I freaking love that. He was actually a pretty smart and philosophical man.
No..ima sleep all my life
And you have to wake up every single day...
The most important thing to do is ... JUST START💯
Then you do "just start" and then you stop, then you never learn why you stop and then you fall into the same vicious cycle.
Your mind is a lot more complex than "just do it." Some of the most successful people I know will tell you that it's a constant struggle.
You have to embrace that struggle, you have to expect that you will get off track and not be overly optimistic.
The timing of this video is absolutely gold. Guess universe does listen
That's just google watching your every move.
@@markbuck1312 you say something out loud and you get ten ads of it. You're basically paying to bug yourself.
Agreed. I wrote a rather intense schedule for myself after experiencing some health negligence and a general feeling of (burnout).
When the student is ready the teacher shows up :) 🙏
Hi
"Doing a little bit every day is better than doing nothing". Great advice which has allowed me to achieve a few things I was putting off or procrastinating on thanks to this channel.
Just whittle at it…my pops has always told me that…before u know it, ur done
Note to self:
If I procrastinate, then watch this video again
You can always watch this video again later.. after you get done procrastinating! :)
Me: **got nothing done since a week**
**Opens UA-cam**
Recommendation : hOw tO aCtUaLlY gEt sTuFf dOnE
It's like Cosmic Irony!!! Excellent!
UA-cam knows all.
UA-cam: just get your shit done for fuck's sake!!
My biggest time killer:-
if it is 8:37 then I decide that I'll start studying from 9:00
if it is 9:06 then I decide that I'll start studying from 9:15
this habit of rounding of time has wasted a hell lot of time in my life!
worstu
Ha! Rounding Time! Like hitting the snooze button in the morning!
Same 😂
That's why I stop all the watch while studying. I won't get distracted like that
Instead set a timer for 35 mins and start anytime, focus on the timer not the time
Thank you, this has helped me with making a game, thanks to the phrase I keep telling myself, "if it is 3PM, then start working on the game". That got me about 1800 lines of code in 20 days
what game? I wanna try it out!
Hey let us know too, I would also like to try and leave a review/feedback.
Every time I try to say it, it just disappears. Sorry guys, but it looks like UA-cam isn't allowing me to tell you
@@No__one1 just say it one letter at a time, or a bunch of letters at a time. Maybe that will work?
Those are rookie numbers
the most important thing is to start and be consistent
That is what most people cannot do
Thats already two things
Break daunting tasks into bite-size pieces! Some very practical tips here--I LOVE this channel. Thank you for all the hard work you put into it!
I was just on your channel, Taylor....Your content is brilliant! I subscribed :)
Taylor, I just subscribed to you. I am ready to grow and become a better me!!!!
This made me realize I have no coping plans. I was doing the first part, sometimes successfully but I really need these plans for the "not in the right mood" moments. And for other kinds of obstacles.
I plan the work, then work the plan. Works every time.
Omg, thank god i found this 😭🤧
At the moments of my academic depression i kept searching for this because this is the only channel that influenced me to prioritize what I've got to do. I'm really glad this channel is regaining it's subscribers once again and i hope many people would find your videos 😇
Sorry if my English is not good, i just wanna appreciate this work at the shortest possible way, because I'm full of late submissions and this is my 20 min break.
Your English is awesome 🔥🔥
Does anybody else get these bipolar moments where you’re so positive and with energy then the next day you’re back to square one?? I just started my UA-cam Channel after a whole year of wanting too, trying to stay consistent but I procrastinate tooooo much.Goodluck to anyone else that feels this 💙
Bipolar people rise (maybe) up!
One thing I’ve learned is that momentum is mighty. Have a follow-up. It doesn’t need to be a list, but a simple follow-up or two will keep you going. It’s easy to stop after just achieving just one goal.
You got me at "you might have had a breakdown, or you might have had an epiphany." I have a lot of those, it seems.
Feel like it's a weekly thing now 🤷
I had a visit to my doctor. :D
I think coping plans such as “I’ll only do one piece I know in the piano if I don’t feel up to doing more” are the key here for me. Like you said, it’s getting started that is the hardest stage. Will try and implement these ideas. Thanks
This is my biggest challenge. When I start on something I will just keep going. It’s getting started that’s hard for some strange reason.
It’s all about taking the small steps! Small actions build momentum towards bigger ones, and before you know it, you’ll never have problems with “motivation” again.
This channel is in one word AMAZING. That's all. 👏👏👏
I already started doing this a while back but it’s been working really well for me. Every week i print out a “schedule” for the week, where each day is split into three parts. Then i write down what i have to do like “finish homework” and put it into one of the three parts of my day based on how much energy i need for it. Things that need a lot of energy and focus will be in the first part of my day, normally between 7 am to 12 pm. After i eat around 12 pm my energy levels usually go down lol so that’s when i have medium energy, and in the afternoon/evening i do stuff that doesn’t require much energy. In my schedule i also have a to do list, deadlines and a priority list to clearly see what i have to do and when and what’s most important.
To write down what to do and when has really helped me to get things done. But i will also start to write down a plan B. Hope this comment helps! ☺️
This happened to me too when I was in college. Then, my professor gave me an online link to a study. It turns out that when you eat, whether it is a small meal or a large meal, your cells that are in work around your brain and muscles, they go to your stomach to help with digestion. And that's when you start to feel tiresome and small episodes of sleepiness. Your body is telling you that you need a nap while it digests the remaining foods. It's okay to stop for a while and give yourself a break. Other people's bodies are different; they can have three to four meals a day, and because they are burning through it really fast, their bodies don't have time to rest. Once at home late at night, the high burned out person, their body goes into sleep mode much faster than regular people. Their internal clock wakes them up by saying, "Hey, get up and feed me," and the day goes on again. I will try to find the link and write it here. To be honest, it's been years since I read it! Take good care of yourself! 🙂
@@hameley12 please do share the link
Dude , really appreciate your work . I got started on your dopamine detox and now this video is tailor made for me to get serious on my goals . Thanks for being out there and doing what you're doing
This actually helps! I've only been able to start my own channel by following your teachings! You have my gratitude.
Inspired! Thanks for sharing! +1!
Coping plans and internalizing them was the big revelation for me, too often my obstacles (people) would take away my coping plans if I gave them the chance. Not everyone has your best intentions at heart and your will power stops them from having easy control of you!
where has this angel of a channel been all my life
I had a similar phenomenon happening before watching this video. I usually plan my life with calendar entries and to do notes. My to do notes sit around for days and weeks until I get up and do those tasks. But when I create a fixed and specific calendar entry you can bet I'll do it 99% of the time. A fixed calendar appointment I made is like a celestial order I will do no matter what, it's weird.
"What is the point of being on this Earth if you are going to be like everyone else?"
--Arnold Schwarzenegger
Wow
Great quote. And it's the opposite of what the average high school student thinks, LOL.
Eduardo Corrochio wut does the average high schooler think
@@rajanize2260 "I need to fit in, be like the crowd". Not many teenagers choose to be really different from the rest.
Eduardo Corrochio tru
❤❤❤✨ This explains why my diet and other stuff almost always go as planned when I use to keep writing on my Journal.
It is a game-changing video for me, when addressing all problems I've been making to complete tasks, and bring out the solution for each obstacle. Really helpful!
Bless your soul for making this video and others in the productivity-based series. You have turned a hopeless night into a hopeful month! Thank you. ❤️
I’m just commenting to support this channel. Thank you so much for sharing these strategies.
This will literally save me, "will" as I am 100% confident it will make me wanna do the things I once loved. Thanks for this!
just love everything single thing you are doing .. then you will love life
I'm glad I found this video now. I've been watching other motivational videos in the past so this concept isn't new to me, but watching another one is a good self-reminder.
This video was just what I needed! I'm tracking my working time for 3 weeks and it helped but now I feel I needed another strategy to increase productivity and you gave me it! Thanks.
Great content...just what I needed to hear! Thanks for posting!
3:50 If we're not sure how to do something, or when to do it, we tend to lean towards the easier option, which is simply not to do it.
9:10 it's much harder to begin doing something, than it is to continue doing it
9:30 doing a little bit of something is still better than doing nothing. [notes to self]
Yes this is soo true. I told myself to exercise monday wednesday and friday and i only left out one workout in 3 months!!!!
I got distract easily when watch others VDO, but I have been watching 5 of your videos from start to end. Really appreciate that
I love your channel! I found it at a time I needed a kick to get stuff done. The illustrations & flow is so engaging & your voice is very soothing. Thank you! 😊
That bit about coping plans is great advice.
I tried implementation intention for exercise before but it often failed when we ended up spending 9 hours in the library for university projects with a close due date
I have a way to motivate my self by jumping and repeating a phrases like "I'll do my homework now" and it works 90% of the time
Same I just say I’m going to do it rn
Lol I just slap myself until I get enough motivation to get up
@@laughinggoat9343 I knew violence was the answer to my problems
@@ararix3722 no, violence is a question, and the answer is yes.
@@kaboomgaming4255 😂😂😂
thanking you by not skipping the ads. this, is a genuine act of gratitude.
I have watched 1 million productivity videos, and this is very best. Great techniques really practical and powerful. Thank you!
This guy sure reads a lot in order to find such amazing contents. Thank you for making my life easier. Listening to your video saves me a few days of reading 1 book.
yep
first time am this early! love your channel, learning a lot of stuff, keep up the good work bro!
Whoever makes these videos, you're doing a really good job.A great job in fact. Thumbs up and thanks a lot.
thanks to this channel, I finally think I'm better than yesterday, one step at a time, the mini habits thing has been so much help!
I've loved many channels on UA-cam throughout my life but this one definitely takes the gold medal. Amazing work in improving people's lives.
So....no word of a lie, I had this sitting in my playlist to watch for like 2 months lol. Don't lie, most of you did the same. Finally watched it though. Imma try some of this. Good luck to you all. Thanks for the valuable info my friend!! 👍😁
I'll admit. Just stumbled upon this on my watchlist while I'm finding the video about better handling of your money tips (sorry! but well that's what I was initially planning to watch lol)
I've lost count of the number of times I've been in that situation! Great video. Needed this 💯
This is really nice and helpful. It works too...The days that I dont want to work out, I work out only for 15/30 mins, just to keep up with my working schedule, and on most days I end up doing the full workout. The coping plan is a real thing!
What he explained is also known as the WOOP technique, I recommend you to check it out.
Thank you!
I guess I'd simply call it scheduling
Laís B what does WOOP stand for, pls?
@@hortensejones4050 wish, outcome, obstacles, plan
This is so me. I was so harsh on myself every morning because I would choose sleep than getting up 😢
Thank you ! This video completes well the ones you made on the 2min rule and Inspiration/Motivation/Action. Love it ! Please keep on doing this great work mOm
As a graduate of class 2020. This channel has been helping me mentally! Love from Rwanda (East Africa).
“Implementation Intension“
(When, How, Where)
It make sense.
Thank You... God Bless
Almost a haiku
I would highly recommend the book "Atomic Habits" by James Clear where he talks about the ideas presented in this video but in more depth
Best, most genuinely helpful and thoughtful channel on UA-cam
Thank you for everything you do my friend. You are exceptionally helpful in my day to day life.
_watching this from my bed_ 😭
Me too
Me three!
@@MarcusV741 Haha😂😂 😜
Me four here!😒
This comment is my moood 🥱
Been practicing for years as a therapist trying to teach people 2/3 of this but you put the last third together and this is going to be extremely helpful not only for my life but the people I work for.
Thank you so much you've just explained why although I have motivation, I don't do what I supposed to do.
Thank you for this. I have just wrote my intentions for learning dance choreography as I have struggled keeping up with it consistently and lose the momentum. Hoping this works!😊🤞🏻
This video is so awesome....it deserves much more likes....!!!
"Discipline gets things done."
- Joe Rogan
Thank you for helping me grow and be better than yesterday. I will take these tips an now make my summer really productive!
I’ve never commented “Thank You” on UA-cam videos before. However this video has inspired me a lot. Thank you Better than Yesterday ❤️
In summary (for those who enjoy If then formulas in Excel)
1. IF (Date/Time), THEN (Desired Activity)
2. IF (Date/Time), AND IF (Obstacles) THEN (Proceed with the Activity /Postpone/Cancel)
3. IF unmotivated, THEN just do it for a short period of time (Newton’s first law of motion)
Do not rely on your motivation, it’s inconsistent
Following your coping plans lessens the guilt of not performing the desired activity since you are simply executing the plan you have initially set
1) Track Your Progeess ( Preferably have a Journal )
2) Implementation Intention
( When , Where and How you're going to do that specific task )
3) Coping Plan
( Have a back-up plan Incase an obstacles come )
I'd been practicing implementation intentions without even knowing it. Great! Thanks for this video, found it really helpful.
I love you! This has got to be the solution, motivation for me was very much on and off. I will commit to a plan and stick to it.
i was reading these advices last night in "atomic habbits" book and i just woke up watching this video😅
The first minute and a half of this video described me a little to well😂
Thank you for changing lives.You have been helping millions overcome laziness and procrastion
Maaan! Your videos literally changed my life! Thank you so much!!!!!!
1:47 Implementation Intentions.
Write down when, where and how they were going to exercise.
5:04 Coping Plans.
Coping plans are a specific strategy you follow, whenever you encounter an obstacle.
They act as a plan B. They also follow almost the exact same pattern, and they look like this:
"If obstacle Y occurs, then I will do X to overcome it."
This forces you to think about the potential difficulties you'll eventually have to face.
And when they do occur, you're ready for them.
Self- motivation is a driving force to do the task quickly.
Your example of sitting down to just play one song at the piano inspired me. Opened a doc for work and said I'd take a crack at just the first paragraph and preso (well, two hours later), the draft is complete. Thank you, thank you, thank you!
This is me! Manic before bed and unmotivated when I wake up. I seriously need to do this in every aspect of my life.
Why did I just receive notification of this when am feeling lazy
God is real
google is watching
I started to watch this video to figure out to get things done, but then I turned off my phone and actually got things done.
Knew about tracking and implementation and intention but the coping plan will help me a ton! Thanks and great work!
I am nursing student many times in a week I lost mood and I didn't know what to do so I became stressful.But now I understand to cope with that coping plan❤❤❤
Not gonna lie, I feel like the right figure at 8:09 most days.
Everyone does that sometime. But if you feel like it most days, then figure out where you energy drains, and fix it. Good luck!
How no one is talking about the results of research.
1st and 2nd group results were based on 1 week period and third group had 2 week period. Obviously 100% more time than previous groups will have much higher chances of working out ONCE. If given this much time to first 2 groups, their chances of working out once might be equal to or greater than the 3rd one as well.
Well Arpit, I was thinking the EXACT SAME THING, to actually read the research. You've raised an excellent point.
I've been observing a few things:
1. "Research" sounds cool to the average youtube viewer. It brings in unverified "credibility" to any claim.
2. A lot of psychology, sociology & political research have questionable methodology & presumptions or agenda bias.
Just because something is published DOES NOT make it an eternal truth.
I really needed this message. Thank you so much for your videos!
I needed this right now. Thank you so much!
I would very much love to know what this animation is made with
I practiced guitar for a year and a half every day for 5⌛hours+. Watch my progress!🚀
are you... advertsing your own channel? What does that have to do with the video?
Perfect timing. I totally needed this. Thanks. 👍😊
I love how this was uploaded the same day I accidently pulled an allnighter watching a Kdrama (I watched for 13 hours straight) I then finished the show when I got home from work that night. Now I feel empty inside and want to actually get stuff done again but I also want that show to get a season 2(cheese in the trap season 2 pls) I'm now going to move on with my life and go back to being a functioning adult. Hopefully..... But great video! It truly came out at the perfect time! Thank you!
you can read webtoon of cheese in the trap , just in case you want to waste more time,unthank me later.
The trick is to save the video to "watch later"
i’ve been struggling to get work done 😣 thank you for making these type of videos!
Put in the time and be consistent. Watch your skill level grow! Great video.