{"id":60500,"date":"2022-04-15T18:21:21","date_gmt":"2022-04-15T10:21:21","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=60500"},"modified":"2025-01-28T19:41:23","modified_gmt":"2025-01-28T11:41:23","slug":"4-strategies-to-stop-procrastinating","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/4-strategies-to-stop-procrastinating\/","title":{"rendered":"4 strategies to stop procrastinating and start living"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Tim Urban, whose research on the procrastinator in all of us has launched his TED Talk to the podium as the 4th most viewed TED Talk of all time, has a humorous answer to this question.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-inside-the-mind-of-a-master-procrastinator\">Inside the mind of a master procrastinator<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When 34-year-old Tim Urban was asked to do a TED Talk in early 2016, he thought and thought about what his topic would be. He realized that after writing a humorous and light-hearted blog post about procrastination on his blog\u00a0<a href=\"https:\/\/waitbutwhy.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Wait But Why<\/a>, he received responses from people who were deeply affected by procrastination.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, what better to write a last-minute TED Talk on than\u2026 procrastination?\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As of the date of writing, his humorous TED Talk discussing the very real impacts of procrastination on our lives is in the fourth most viewed TED Talk of all time, with 58.9 million views. The popularity of this talk is for good reason: its humor and insight are relatable to everyone, and if you let it, can truly improve your life.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We can\u2019t fix a problem if we don\u2019t know what the problem is, and much less so if we don\u2019t even acknowledge that it\u2019s there. When we are conscious of the reasons we are procrastinating on life\u2019s big (and small) circumstances, we can take action to change our feelings and live better.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s Tim Urban to tell us more about the funny characters who control our brain, and how understanding them can help us be <a href=\"https:\/\/blog.mindvalley.com\/this-is-what-happiness-is-not-kristina-mand\/\" target=\"_blank\" rel=\"noreferrer noopener\">happier people<\/a>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Inside the Mind of a Master Procrastinator | Tim Urban | TED\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/arj7oStGLkU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-decision-maker-the-instant-gratification-monkey-and-the-panic-monster\">The decision maker, the instant-gratification monkey, and the panic monster<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As Tim explains, for chronic procrastinators, there are three main characters at play in our brains when we try to take on a task: the\u00a0<em>Rational-Decision Maker,\u00a0<\/em>the\u00a0<em>Instant-Gratification Monkey,\u00a0<\/em>and<em>\u00a0<\/em>the\u00a0<em>Panic Monster.<\/em>\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While the Rational-Decision Maker is supposed to be in charge, it is often thwarted by the Instant-Gratification Monkey, who is much more interested in steering us in less productive directions. The only way to get the Instant-Gratification Monkey to let go of the helm is with the Panic Monster, who usually comes around when there is the imminent possibility of very real consequences. It\u2019s only then that we can start to be rational and productive.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But what about the situations when there is no deadline; when there is no hope of a Panic Monster on the horizon? Situations like reaching out to a friend or family member, changing our habits, starting your dream business, starting to exercise, getting into or out of a relationship, or finding a more fulfilling job?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">It\u2019s this long term kind of procrastination that\u2019s much less visible and much less talked about than the funnier, short-term, deadline-based kind. It\u2019s usually suffered quietly and privately. And it can be the source of a huge amount of long-term unhappiness and regrets. And I thought that\u2019s why these people are emailing, and that\u2019s why they\u2019re in such a bad place. It\u2019s not that they\u2019re cramming for some project. It\u2019s that long-term procrastination has made them feel like a spectator, at times, in their own lives. The frustration is not that they couldn\u2019t achieve their dreams; it\u2019s that they weren\u2019t even able to start chasing them.<\/p>\n<cite>\u2014 Tim Urban<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">When you stay aware of the instant gratification monkey and make an effort to understand your habits, you can combat them. You can say, \u201cNot today, monkey!\u201d and do something that future you will really appreciate.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-can-we-actually-move-towards-changing-procrastination-habits\">How can we actually move towards changing procrastination habits?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-change-the-emotions-that-have-created-the-wall-of-awful-you-re-facing\">1. Change the emotions that have created the \u201cWall of Awful\u201d you\u2019re facing<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Have you ever heard of the \u201c<a href=\"https:\/\/www.youtube.com\/watch?v=hlObsAeFNVk\" target=\"_blank\" rel=\"noreferrer noopener\">Wall of Awful<\/a>\u201d? This metaphor by Brendan Mahan can help us understand the emotions in our way that are preventing us from starting a task. Be it fear of disappointment, <a href=\"https:\/\/blog.mindvalley.com\/how-to-deal-with-rejection\/\" target=\"_blank\" rel=\"noreferrer noopener\">rejection<\/a>, or judgment, worry, self-doubt, impulsiveness, or any combination thereof. No matter which way you look at it, the Wall of Awful is built of negative emotions, and to climb the wall\u2014or take a shortcut through it\u2014we need to find healthy ways to adjust our emotions.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The way to climb or make it through this wall is \u201cabout <a href=\"https:\/\/www.youtube.com\/watch?v=hlObsAeFNVk\" target=\"_blank\" rel=\"noreferrer noopener\">sitting with the emotion<\/a> that built up our wall and understanding what\u2019s stopping us\u2014it can often look like staring at the wall, but it\u2019s more about gearing yourself up to get over the wall.\u201d\u00a0Understanding what\u2019s keeping you from getting going (in my case, understanding why I pushed this very article back on our schedule and didn\u2019t actually write it until I had no other choice\u2014ironic!) can help you start.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Climbing the Wall of Awful and getting past our procrastinative nature is about finding ways to change our emotional state, be that by playing music (my personal favorite is a Spotify playlist titled \u201cmario kart music make brain go fast\u201d) a novel experience (like writing in a coffee shop or other new location), a time limit (waking up the panic monster, like Tim Urban told us about), setting clear and bite-sized goals, exercising\u2026 anything that gives us dopamine or changes our emotional state. So give these strategies a try next time you find yourself procrastinating on a deadline-less task, and who knows, they might just help.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For more strategies from Brendan on overcoming procrastination,&nbsp;<a href=\"https:\/\/www.hackingyouradhd.com\/podcast\/the-wall-of-awful-with-brendan-mahan\" target=\"_blank\" rel=\"noreferrer noopener\">check out this podcast episode<\/a>. While his research focuses on people with ADHD, the takeaways and strategies are universally helpful.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-have-compassion-for-yourself-amp-exchange-perfectionism-for-joy\">2. Have compassion for yourself &amp; exchange perfectionism for joy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A key piece of this puzzle is compassion. It\u2019s&nbsp;<a href=\"https:\/\/goodness-exchange.com\/how-a-birthdaysuit-and-kindness-brought-two-brothers-around-the-world\/\">being kind to yourself<\/a>&nbsp;and understanding that it\u2019s impossible to be perfect at anything 100% of the time, and by no means do you have to be.&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Anything worth doing is worth doing badly<\/p>\n<cite>\u2014 <em>G.K. Chesterton<\/em><\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">That is, brushing your teeth for 30 seconds (instead of the full 2 minutes) is better than not brushing your teeth at all on the days when you need to take a shortcut. Stretching for five minutes is better than sitting on the couch when going to the gym feels impossible. Standing on the porch for a bit is better than staying on the couch when you\u2019ve been inside all day but don\u2019t have the energy to go to the park.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And might I add, we\u2019re living in troubling times. We\u2019re living through a global pandemic, rampant division, and terrible news almost daily. Even though there is&nbsp;<a href=\"https:\/\/goodness-exchange.com\/remarkable-stats-about-our-world-getting-better\/\">so much getting better for our world<\/a>, you\u2019re allowed to feel frustrated and angry about the things that aren\u2019t. These are crazy times, so be kind to yourself. My rule of thumb when it comes to&nbsp;<a href=\"https:\/\/blog.mindvalley.com\/self-talk\/\" target=\"_blank\" rel=\"noreferrer noopener\">self-talk<\/a>&nbsp;is if you wouldn\u2019t say it to a friend, you shouldn\u2019t say it to yourself.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-reframe-the-task-and-do-future-you-a-favor\">3. Reframe the task and do\u00a0<em>future you<\/em>\u00a0a favor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Start thinking differently. While it may not work for everyone, my favorite way to reframe unpleasant things is as a favor for future me. This can be with big things or small, but it all boils down to, \u201c<em>Tuesday me will\u00a0really\u00a0appreciate it if Monday me does the dishes right now<\/em>\u201d or \u201c<em>Saturday me will\u00a0really\u00a0appreciate it if Thursday me does the laundry<\/em>.\u201d Clearly, I have issues with household chores, but this can work for anything, be it at work or at home. Whatever you struggle with, tomorrow you won\u2019t want to do it either, so do tomorrow you a favor!\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-continue-to-make-efforts-to-understand-yourself-and-adjust-your-habits-accordingly\">4. Continue to make efforts to understand yourself and adjust your habits accordingly<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One great way to understand why you\u2019re feeling a certain way is to take personality quizzes (we promise, not the type that will tell you what pizza topping you are\u2026but hey, if it gives you some self-insight maybe knowing you\u2019re a pepperoni is helpful, too). Here are a few of our favorites that we as a team use every day as we interact! They help us better understand how we can motivate ourselves and each other, and how we and the people around us best receive questions, suggestions, or advice.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are my two personal favorites:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/quiz.gretchenrubin.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Four Tendencies Quiz by Gretchen Rubin<\/a>: This is one of our favorites that tells us how we\u2019re motivated. Are you an obliger who works best when others expect something from you? A questioner who is only motivated after the purpose of a task has been explained? A rebel who thinks their way is usually best? Or an upholder who works best on the internal commitments you make to yourself? Knowing this can not only help you motivate yourself but also save those around you from a lot of frustration.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.5lovelanguages.com\/quizzes\" target=\"_blank\" rel=\"noreferrer noopener\">Love Languages<\/a>: This test helps you understand what makes you feel appreciated. When those around us know what makes us feel best, be it quality time, words of affirmation, acts of service, receiving gifts, or physical touch, we can express our appreciation that way and really make people feel valued. (Note: To find your love language in the world beyond intimate relationships, take the \u201csingle\u201d version of the quiz.)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-it-s-all-about-finding-what-works-for-you\">It\u2019s all about finding what works for you<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Not all of the above strategies to curb procrastination will work for everyone, and there are tons of others out there that might work better. Find what works for you, and give it a go!&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We can only fix a problem once we acknowledge that it\u2019s there and understand where it\u2019s coming from. So keep an eye out for that monkey and develop strategies to shoo it away when you need, it because we\u00a0<em>can\u00a0<\/em>develop the\u00a0<a href=\"https:\/\/goodness-exchange.com\/true-happiness-has-never-been-easier-to-find-molly-countermine\/\">skills to be happy<\/a>\u00a0even when the panic monster isn\u2019t there to keep us in check.<\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">&#8212;<br><em>This article was first published on <a href=\"https:\/\/goodness-exchange.com\/4-strategies-to-stop-procrastinating\/\" target=\"_blank\" rel=\"noreferrer noopener\">Goodness Exchange<\/a> and is now being shared here in partnership with Mindvalley.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s be clear from the start: as much as society likes to tell us the opposite, productivity does not equal happiness. But why then, when we\u2019re unproductive and putting things off, are we so unhappy? What is the real root of this feeling of dissatisfaction that comes when we procrastinate? And if we understand why we procrastinate, can we use that knowledge and understanding to stop procrastinating and ultimately live happier and more fulfilled? <\/p>\n","protected":false},"author":126,"featured_media":72753,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[25],"tags":[3303],"series":[],"area-of-growth":[],"outcome":[3459],"featured":[],"coauthors":[1153],"class_list":["post-60500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-career","tag-becoming-focused-and-indistractable","outcome-discipline"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>4 Strategies to Stop Procrastinating and Start Living<\/title>\n<meta name=\"description\" content=\"Procrastination can ruin lives. 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