7 Research-Backed Ways To Stop Procrastination For Good

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Let’s dig deeper into how you can stop procrastinating

1. Get prepared the night before

This simple shift to your day planning can make or break your procrastination, and it takes less than five minutes to complete.

i. Take out a pen and paper (it’s much more effective)

ii. Write down three things you did well today and three things you could improve on for tomorrow (be constructive, not pessimistic)

iii. Write down the ONE THING that you did, which had the most impact on your goals. Then write down your ONE THING for tomorrow.

2. Discover your ONE THING

Your ONE THING is a task or activity that has the biggest impact towards your end-result or goal.

Many studies have shown that analysis paralysis is one of the #1 causes of procrastination.

Focusing on only one important task, and dedicating time in your day to move it forward can significantly increase your effectiveness.

If you’re not sure what your ONE THING is, Tim Ferriss has a simple framework to help you decide. I’ll summarize it here:

i. Write down no more than three–five things that are making you most uncomfortable or anxious. These are usually tasks that may result in rejection or conflict, yet are the most important.

ii. For each item, ask yourself:

— “If this were the only thing I accomplished today, would I be satisfied with my day?”

— “Will moving this forward make all the other to-do’s unimportant or easier to knock off later?”

iii. Look at the tasks you’ve said “yes” to. And schedule two-three hours (or however long you need) to complete ONE of these tasks today. No more than one.

If you ever get distracted, which is inevitable, you can simply come back to your ONE THING and gently get back on track.

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