How to Beat Procrastination (with science)
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- Опубліковано 31 тра 2024
- Learn the difference between procrastinating and procrastination addiction.
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=== Timestamps ===
00:00 Intro
00:35 What’s the difference?
03:15 The real problem
04:42 How to know: Step 1
05:19 How to know: Step 2
07:12 Is it different from ADHD?
09:07 Solution step 1
09:47 Solution step 2
11:07 Solution step 3
=== About Dr Justin Sung ===
Justin is a former medical doctor, full-time learning coach, and research author. Over the past decade, he has worked with over 10,000 learners from 120+ countries. He is the Co-Founder and Head of Learning at iCanStudy, an international training organisation for self-regulated higher-order learning.
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Every week, I distil what really works for improving results, memory, depth of understanding, and knowledge application from over a decade of coaching into bite-sized emails.
I just added this video in my watch later list and procrastinated😂
Me too🤣🤣
Same here...
But now im listening it...
After it appeared again...😅
Same 😂😂😂😞
Hahaha!❤
Right
I deleted all my socials bro suddenly im watching UA-cam shorts
Yeah, same here…. I now have a rule that no matter how enticing I am not allowed to click on any short, because 1h later I find myself scrolling… it’s unbelivable how addictive this form of video is…
I am right here with you
My procrastination started after depression. I wasted 80% of my time in meticulous planning and daydreaming. I didn't complete courses I enrolled into, neither did I apply for jobs in time, nor did I attend any interview.... My career was in ruins when I was busy daydreaming about it.
Nothing helped except for outdoor activities like hiking, and sports.
I’m still trying to figure this out and I didn’t realize I was depressed… was there anything else you figured out
I just want to do the right thing. renew my car registration on time.. take care of myself. I was offered a six figure job once and daydreamed about how it would trap me and just.. didn’t send the docusign back. And I keep doing it
@@AzNpenguin456456 do it right now then bro
What you described is exactly why I deleted all social media apps off my devices. If I feel the urge to jump on social media, I read a book for 30 mins. After 6 weeks of doing this, I find my attention span has improved.
This is what I do. I can do this about a year at a time, and then I eventually go back slowly until I'm back where I was before. 😑
What about UA-cam? I’m more addicted to yt then to insta etc
This gives me hope. I used to be an avid reader 20 years ago, now I can’t open a darn book.
I uninstalled the app which distracted me and now I'm here to see these kind of videos. Not even trying to study😭😭😭😭
I’ve been a professional procrastinator for 46+ years. There was no internet, Facebook, instagram to be distracted by. And yet my procrastination is as strong at age 56 than it ever was.
Gym will fix it
Same here, and I'm 71! Call myself the last of the great procrastinators!
@@islamocean1 didn’t fix mine. I just got really good working out, getting strong, and looking good. Just like when I got sober and clean over 5 years ago, I still had my usual procrastination. Hell, had I not had weights in my basement, I probably wouldn’t have been able to stay consistent and probably would not still be working out 15 months later.
Watching videos about Procrastination is also a way to Procrastinate
Our brain is very smart ! On how to make us avoid work
Yeah but I needed this because I was completely oblivious till I watched this video
Yeah this is called the noble way to procrastinate
Bad methods and procrastination ruined mine entirely. I have recovered from ocd and severe anxiety disorders without a therapist or medicines so it took me a long time. But i always had trouble developing my life in studies and procrastination ruined it even further. I didn't know the detriments because of the "normalization " of it but now after learning mental health skills i realise how i have never worked on my methods and because of it i hated studying and now I'm sitting for a big exam (after graduation), & i can't continue like this anymore. I know if i can build skills in other directions of life, i can do this too. I have lot of beliefs and fears around 'career, studying, learning'..I'm breaking all of them. I'm taking a year break to overcome my barriers and your channel is my guide towards it. Already implemented strategies but it'll take time. I know my growth is delayed and so will be my success, but I'm ready to break my patterns and face my fears and build the skills using the right methods without putting a time pressure on myself. I get very anxious while breaking them, but yes it's all a part of the process. I also see resemblance in your content with mental health skills (related to how brain works) , which inspired me more to do this. Making the most of what I've and creating more towards the direction i want to go, thanks for your content Justin ! ♥️ let's build 💪
Wait aren't you that overload guy 😮.
Are you giving JEE or NEET.
Or may b upsc?@@sussyanimesensei
@@sussyanimesensei umm not the overload one maybe but the one who asked if i should be doing the entire chapter or the entier book
@@jishajain7341 then use these techniques to learn . Maybe but Justin course(500$) . If still not possible then learn some CS branch skills like programming , Development etc. Don't lose Hope. Try
@@jishajain7341 im too preparing for same.. 2025.
I procrastinate by watching videos on how to stop procrastinating😢
That's why he said put your distractions away like zero tolerance not gradually decreasing.....Also, I struggle exactly like you.....
😵💫😱🙀
By YouSum Live
00:00:05 Procrastination can lead to life-ruining consequences.
00:00:32 Procrastination addiction impairs focus and self-regulation.
00:01:00 Addiction rewires the brain, causing withdrawal symptoms.
00:02:00 High dopamine from social media creates dependency and cravings.
00:03:31 Success requires effort, not instant gratification.
00:04:38 Procrastination addiction closes doors to meaningful achievements.
00:05:10 Recognizing distractions is the first step to combat addiction.
00:05:20 Removing distractions completely is crucial for recovery.
00:10:46 Mindfulness meditation aids in focus and distraction management.
By YouSum Live
This is the first description of meditation that has ever made sense. 🧘♀️
One of my main distractions is my brain wandering through: 1- daydreams and/or 2- stuff i need to do, places i gotta go (and yes, i keep a brain dump list, constantly updated, so this wouldnt help). I wonder how i can put my mind away so i can focus 😅
same,i think alot but don't do even a tenth of that,tell me aswell if you figure smg out aswell
i'm not a professional by any means but, 2 - you mentioned you get distracted by stuff you need to do or places you have to go and you do keep a brain dump list but, i don't think that list will be infinite. once you write down all the places you have to go and all the things you have to do for the day, then 2 should be solved.
unless you're constantly thinking about new things to do, for that i'd just recommend writing down what your to do list is and narrowing down which things are most important, sometimes the best way to be productive and to get things done is to just eliminate things that are not important. if they are important, allocate those things for another time
now 1 - day dreaming, that would just require mindfulness. as mentioned in the video, to see results for meditation you would just need to mediate 20-30 minutes a day for 2-3 weeks
hope this helps and best of luck
I had the same issue, still have but one way to cope with this issue of thinking too much of doing a task and how to do it is simply to STOP THINKING.
i keep on thinking i need to do this and this then this but it never worked. Then I stopped thinking and told myself i need to do this yeah that's it. I'm doing it no THINKING.
try and tell me I have high hopes for this.
I have same issue, i will share few steps that i found useful
1.workout - after 2 weeks you will see benifits
2.use timer to qualify your work, i.e if you are planning to study 6 hours a day, put 6 hours in timer (ideally in your watch)and when you stop working and start daydreaming or doing other stuff you stop timer so that you can qualify the amount of time you actually do the real work
4. Do mindful meditation, i.e sit in meditation position close your eyes and try to put all of your attention and awareness to your forehead between the eyebrows, the aim is to reduce thoughts and reach a state of zero thoughts , if you do it right you will attain full concentration for 2 to 3 seconds maximum initially that itself will help you calm your mind and focus more
5.Try to get rid smart phone from your work space, it should be out of your eye site
(I'm not a native English speaker excuse my language )
I was procrastinating and suddenly came to your video to see, procrastinating. Thank you for opening my eyes ☀️☀️⚡
I am super glad to hear you found the video helpful!
I am Gen X and going back to school. I just found you. I am so glad I did. Thank you for what you post. Your procrastinating point is very interesting to me. I grew up outside in nature 😊. I have a flip phone without apps to limit distractions. I have been preaching for people to take back their down time. I see now it's more important then ever. I have a tablet for when I am done with my studies. I have a laptop for my schoolwork with apps I need for nursing school work, pen and paper. I see this as respect for myself , my family and my education. My MIL keeps asking me if I've seen whatever on Facebook. Like, no mom, why don't you tell me about it? I'm more interested in spending this time with you and what you want to talk about. 😊❤
I did not expect this to be about the addictive side of this.
I was in a really deep hole in life and had nothing positive to look forward to. 'Reflection' was an instant recipe for misery, so procrastination/distraction was how I kept myself sane.
Now that I'm ready to really try again, the crutches have become a dependency.
Most anti-procrastination advice is very simple and shallow. This was cool. I won't see any replies to this quickly, as I'm turning off UA-cam notifications. :)
I think I needed to hear that ups and downs are normal, it means we are alive. But all time up is what is abnormal. Thanks for that!
This is the first video I found that’s reassured me of the possibility that the procrastination addiction I know I have doesn’t necessarily mean I have ADHD despite the overlap in symptoms. Thanks for that.
Very helpful video. I just need to put it to action. Then become increasingly consistent.
the fact that i procrastinated watching this video (its been on my watch later playlist for a week)
"doom scrolling, binge watching, and then looking at youtube video till 4am and start questioning your life decisions" 😭😭😭😭😭😭
My number one procrastination is daydreaming alooot!! the scary thing about it is that even when I removed the things that would stimulate me to daydream, it would still hit me in so many different ways and find it’s way out, like I have literally stopped all the things that would cause me to daydream for about 8 months now but it still exists in an abnormal level
I have the same problem
@@yasoelg7731 same here
Ok, all this deleting apps, setting timers, going out in nature, always lead to relapse. Why? Cuz you haven’t fixed your mindset towards procrastination or doom scrolling. How do you fix that? Find one factor that you’re so dedicated and truthful for, something that you will never cheat on; everytime when you get the urge to procrastinate or do a bad activity, just remind yourself about that one factor and say to yourself “If I do this wrong behaviour, it means I’m not faithful to (the one factor you’re so dedicated to), the more I’m disciplined, the more I’m truthful to it”; and when you keep reminding yourself everytime, see how magically your mood and life transforms. For me, it’s the love of my life. You will never cross that line once you see how powerful this self motivation is.
useless info
Man I saved this video on watch later for 2 days. Finally got myself to watch it and face reality lol
LOL
O came to my bi-weekly grief share meeting, and no one showed up at the restaurant so I am watching This video sending in the restaurant all alone🤣🤣🤣 Thank God. I feel comfortable in my own skin now that I'm sober because so many people don't. Yeah, I gotta real problem with youtube and tiktok. I adore them😭 ALL DAY LONG
I'm about to fail one of my classes and I'm pre-med. I'm procrastinating so much though-
My family is being broken up and life is hard right now. I might be addicted to procrastination so I'm glad that this video popped up. It's not even like I'm on social media, I don't have any social media; I'm just laying down. One thing I'm wondering about is how to learn something you don't understand in a short amount of time. I'm struggling so bad with linear algebra and there are no good videos on it and the books are a bit complicated. The only way I've been getting through is by someone teaching it to me and this feels like not the most efficient way to go through college.
Are we living parallel lives , you just put my exact situation in words bruh !
@particleex6428 Have you tried Khan Academy? It's free and does have a math section.
I have been using it to learn some computer science, mainly about binary and so far, everything is clear and well explained.
Give it a shot! It might stick!
@@suzyk212 Same, even doing linear algebra this year.
Had this opened up as a tab 2 weeks ago. Just watched it. It was like the best gut punch I've ever received.
People who uninstalled those apps while watching this video
This has been in my “save to watch later” playlist for quite some time.
one of my favorites thanks. reminds me of a long time ago when you talked about “not allowing yourself to do anything” I think it was the turning your brain off video.
As a ADHD adult, this was part of my life for over 47 years, but once I was medicated, it stopped, almost overnight. Well that was till this year, where I have done so much procrastination. I have watched so many of these videos and none work. Especially for an ADHD Adult. Next time you are in London, please post your tour dates and I will attend but cant see how you can change over 50 years of procrasinatoin habit
Thank you for this video. It's really helpful. I will try the steps you mentioned to avoid procrastination and to focus on my life. I was thinking about uninstalling Instagram as I'm addicted to it. Will do it soon.
Watching this at 4:28am really hits home 😅
Thank you for your description of meditation however, as I’ve been doing it nightly since covid began (for stress etc) and I haven’t thought of it that way! I’ll try to screenshot and remember. ❤
Hosnestly, this video is one of the most useful about procastination. Thank you!
I'm literally procrastinating by watching this video helpppp
You ROCK Justin! Thank you for sharing your info!
Super timely! Thanks Justin!
No worries!
ive never heard of procrastination addiction before, i do have an ADHD diagnosis but i think this vid is answering years of "whats wrong with me??" it didnt click until i realized i found this vid bc im coping w deleting tiktok by being on yt :((
Very informative and relatable. Thank you for sharing your wisdom and experience with us.
Glad you found it helpful!
Thank you for the adhd clarification because it is such a buzzword these days! I am a recovering procrastination addict who suffered severe executive dyfunction for the past 8 -10 years. My treating psychiatrist thought it was ADHD and tried every other drug but none of them helped.
Finally, after years of being unproductive, a super-specialist found the root cause: p OCD.
That in addition to pre-existing major depression and anxiety disorder, was nothing short of a disaster!Not only was I addicted to procrastination, I was obsessed with many different things including procrastination. The compulsions added more fuel to the fire and had me feeling like I was mentally out of control.
The neuropsychiatrist who discovered the OCD literally saved my life and for the first time in 10 years, I felt like a capable human being who could get at least one thing done. Brain recursive therapy with a psychologist was the cherry on top of new and effective medication. So to anyone who feels like there’s no hope for them, until you’ve exhausted all options, keep going. Heck I was one specialist-referral away from donating myself to clinical trials and whatever brain surgery I could get.
Thank you.
Hello, very nice video. But I have the problem of inner distractions and external ones. I deleted Instagram, blocked UA-cam if I went more than an hour etc. But I can't get over inner distractions, like daydreaming and overthinking. My specific problem is imagining myself living another life( not particularly happy, but every thing will be resolved somehow) or imagine another world with characters that I guess if I have the time to write them it would be a novel, but most of my daydreams are when I am not alone. Fiction 😅😅😅
I don't know what this is
But I really need a solution 😭
Hey, I'm a uni student who used to have this same exact problem. I would keep my phone in another room, but when I tried to study, I would simply stare at the wall for multiple hours (no joke) & get nothing done. Sometimes I'd daydream & others I'd just do nothing.
I've improved massively & doing much better. If you want to know more I can write a longer text but just know someone else has had your problem & solved it!
@husseinel
Can u share me some tips on how can i concentrate on my studies
Because even when i keep my devices in another room ,i still get distracted
Eg, when i remove the distraction, i underestimate the amount of time needed to finish the task
Or when the deadline is approaching, i can't concentrate due to anxiety
Please reply 🙏
This is me 😂 , I imagine myself as a reincarnation of alexander the great 😅.
@@retishe7660 same but i fantasy about what if i am genius but I am stupid just cause all my life I was called stupid 😂😂
@Catholicguy-qs3ng ofc!
Okay so, I don't know all the details of your problems but I'll guess it's a little like mine (sit down with material in front of you but just don't get the work done. Sometimes I even feel like my brain is literally broke)
If your condition is somewhat like that, then it's similar to what I used to, & still do experience. Only now it's manageable & I can solve the problem when I need to
The way I solved the problem was simple: after I put the distractions away & sat down I:
1. Intentionally set the goal of the study session (from work on assignment to studying a set of material)
2. Set up a Stopwatch on Google & listened to rain sounds (I use rainy mood bcs it's free & easy)
3. I told myself that the work I was doing was the most important thing in the world.
That's how I solved. & this was the most insightful finding (there are more but if there's one thing you can learn from me here, I want it to be this)
There came a few moments when studying where my concentration weakened & intrusive thoughts crept in. An example being I'm coding & forgot abt Laundry or a text of mate etc.
When these moments happened, I actively told myself these didn't matter, or at least not as much as my work (see point 3)
& it's strange but when I think like that, in a few minutes I begin working just fine & start to enter flow. It's almost like I make a decision that studying trumps anything else in my environment.
My brain tries to distract me but when I make that decision, it then rewires itself to enjoy doing the task.
I have no idea why this is a thing, but it genuinely has changed the way I focus & has given me a tool I can use every day to study & do work.
Soz for long post, ask more specific questions if you'd like. I'd also love to hear what you think abt the post & for you to try it & come back & tell us how it went!
So helpful thank you 🙏
Your distinctions between ADHD and being addicted to procrastination is interesting. I've been consuming content lately about ADHD and suspect that I have adult ADHD. I find myself yearning to go on a 10-silent retreat every year. I don't feel any withdrawals while I am there. It's actually a feeling of relief because I simply do not have access to any internet at all and meditating for about 8-10 hours a day. Does that mean I have ADHD? When I'm at home though, I do find myself always opening UA-cam or Instagram and seeing all the reels and what the almighty algorithm has on a silver platter for me. Coming back from the course, I have a lot more self-control, probably due to strengthening of my pre-frontal cortex, but as time goes by, I always go back to the same patterns. What do you think? ADHD or no?
That was me in engineering college many years ago, but it was reading (fiction) and comics at the time. I found this enlightening and depressing - what I could have done if I hadn't fallen into that trap. But this gives a name to my pain and helps me proceed.
Great information and very helpful techniques to overcome procrastination problem .I don’t understand the meditation 🧘 phobia with some people especially from Abrahamic religions.Why they think that meditation 🧘 will take them away from their ‘own ‘ belief system 🤔meditation originated from India which has the oldest religion called ‘Sanatan Dharma ‘and the only continuous civilisation as well .Sanatan Dharma has given knowledge to humanity in every field from Science ,medicine astronomy 🪐,art of living and many other aspects of life .
I have been procrastination this video for so long tells a lot about my procrastination
Subscribed! Thanks for this!
Indian dhyan ( meditation) went to china called jiyan then went to Japan and known as zen meditation.
Great job man...keep it up
Will do!
Saved to watch later list
Saving this to watch later.
I hope that.. one day.. i will start this video.
..one day🤔
Holy sh…. I knew I had something going on but this just described it perfectly 😱
Happy to have a plan of action!
Thank you!
This is the second video from you that is basically just made for me…. If both work for me, you will have changed my life sir, I’ll keep you updated 😂
Excellent Video!
Any feedback on how I can make them even more valuable and helpful for you in the future?
Implementing strategies like dopamine detox and mindfulness can significantly enhance focus and productivity
I saved this video. I'll watch it later 😊
Are there not cases where procrastination is not a coping mechanism or related to deeper psychopathologies? For example children who experienced adverse childhood events and end up believing they are worthless might procrastinate so that their world coincides with the fundamental belief? How does one untangle addiction from maladaptive coping strategies
For me the fastest way was: part time job of cleaning hotel rooms in japan during college years. I don’t know how to relax anymore, just keep cleaning even as an office worker 😂
this video is so relatable
What particular part did you relate with the most?
Watching u now during my study is my procrastination 😆😊
😅
When you mention how to tell if you're addicted to practination, it got me wondering about the difference between procrastinating on a task you want to do vs a task you don't want to do. For example, procrastination at work is easy if you don't like your job. So to me it feels like a natural response to seek out more enjoyable tasks. Is it still procrastination addiction at this point, or just avoidance behaviour?
I rarely find myself procrastinating on tasks I actually want to do, because they're inherently rewarding.
Added to watch later
I’ll definitely watch this later
Helpful quality content ❤
Yay
Just found out today that there is an app that specifically blocks short form content. So now I can finally open UA-cam without being sucked into the void of shorts
Will watch this later.
make a video about adhd sir❤
saved to watch later
People watching the video as the procrastinate
So impressed I disconnected halfway thru the video
I had a hard time just watching the entire video, im cooked.
I personally like to envision what will happen if I don't do what I should do, and how much worse it'll be if that ends up happening. Using laziness to defeat laziness :D
Hey... I procrastinate by daydreaming.
I get soaked in for 4-6 hours. I wish it was a social media problem for real. I could easily delete the apps.
Now, how do i "delete" my thoughts?
I'm losing my mind sir🙏🏽🙏🏽
Same here i don't use any social media except UA-cam yet i can't focus because of daydreaming and it is killing me
step 3. practice meditation. It is in the video. You practice removing distraction thoughts by meditation for 2-3 weeks to see improvement
Maybe you should look into compulsive daydreaming. It's actually a thing and can result from trauma (the brain learns to turn to itself whenever it feels stressed, to escape the traumatic situation and tune it out). Therapy can help but there may also be free ressources you can use if therapy is not an option.
I’m watching this and my wife is sitting besides me. She keeps on saying “that’s so you” every few seconds. And I’m in denial 🥲
be grateful that you ain't at the worst phase of procrastination
Lol @ that's so you
I never see my kids procrastinate. They want to build and work on their craft all the time(we don’t let them use screens much)
We also have removed the concept of tests and homework from their life. They work on things they’re motivated with.
Adults have their focus and interest compromised by excessive homework, tests and competition. No one is talking about fixing the root cause, only thinking about what happens because of the problem and how to fix symptoms.
It goes way deeper than
4:45 I forgot where I came across this idea, but this has been the most helpful thing for me.
I'll do a top 10 or so list on the left and then tallies on the right and when it becomes full, I'll reorder the distractions by most frequent and start again.
How would you take notes on the heart? It's such an intricate muscle
The irony is not lost on me that I am watching social media to learn how to avoid using social media as a procrastination crutch.
I dont wanna study rn so I am procrastinating by watching this vid
I was just hoping you wouldn't expose burn the boats, it shall never be exposed!
this video came up while i was actively procrastinating. i guess what i needed to do can wait 10 minutes…
how about education from the internet... really good videos much like yours are on youtube instagram and also chatting with collegues or for work, in india whats app is the unofficial office.... anything to mitigate these risks ?
Ok...time for push up!
Watching this as I procrastinate at work.
I'm very confused, when I want to watch sung's videos on learning techniques, he has a lot of videos. give me advice guys. which video should I watch first?
ua-cam.com/play/PLSk0AGtsyiaJNOIilHlIOBMqd8g-FEph4.html (This is a great playlist to start watching if you are new to my content!)
Dopamine is the happy moment
1:54
..1:59
3:17...
I feel very sleepy and lazy whole day what should I do and I sleep like for 6 hrs at night too what can I do to solve this problem sir I really need some advice 😢
But it's a nice video
Im literally procrastinating right now by watching this instead of choosing to work.
Ngl...my first thought seeing this on my feed was, "oooh I should def watch this later".... Halp 😅
Can anyone help me?
I want to know how to apply Justin's higher order thinking in conducting a scientific research
Wondering what the iCanStudy program looks like once you join?
Want to know if it’s right for you?
Join our next free demo webinar to take control of your learning bit.ly/49Zz8Is
How much is one month? The website only shows the one year (or is that actually a month)
Türkçe altyazı ekler misin @JustinSung
Wow... I got distracted while watching this. I ended up almost opening my Instagram. Then I was like no I can't so then I went on Spotify to help me start my morning and got distracted listening to new released music. Then at somepoint i was like wtf i was doing something. I lost 25 minutes.😂 😮💨😮💨 But now I'm back!
my trigger is listening to songs, twitter and youtube 🙁 im gonna cut them off completely and see how it works!
Any update on this experiment?
video about how to study anatomy
Really like the thumbnail
How can I stop procastination if my work is actually related to technology but once I am in contact with technology I cannot work!! It's kinda a weird paradox please could you explain me about this and any solution for it.
you need to tie this in with trauma, complex trauma, & emotional needs not being met
If "ohm" is too minimal a mantra to focus on during meditation, there's a bevy of other mantras you can find that'll suit you better to keep up the meditation motivation.
Once you do find that simple and effective mantra, don't change it. Keep with it and it'll be your security blanket to keep your mind centered.
I frequently using Chrome or other type of browser to procrastinate however if I wanna study I also need to use the browser what to do
Most of the time i get distracted is when i remember something very random
How should i get rid of something thats inside my head?
I almost saved this to watch later.. Not even kidding.. I'm so stuck it isn't even funny. I have an entire wood shop cncs 3d printers every tool you can imagine but no motivation. I sit and watch UA-cam every spare minute.. I'm not necessarily distracted but more just don't want to do anything so I look for anything to put everything off that I think about doing. I isolate and ignore calls even from family.. I hate this but I can't "snap out of it"... I'm friendly and outgoing at work with costumers but the second I get home that's all gone out the window. Its all a performance or an act or something, I feel like such a phony sometimes...