TIM FERRISS: Alright.
Procrastination.
Let's talk about it.
It's a big topic.
And by the way we all face it.
It is an ever-present, evergreen issue for
a reason and even the people you see on magazine
covers, most of them – there are a few mutants,
but they all have things they put off and
there are a few different tactics, approaches
that I found very helpful that I borrowed
from whether it's guests on the Tim Ferriss
Show or people I interviewed for ""Tools of
Titans,"" my newest book.
Here we go, so down the list.
DAN ARIELY: So the first I think mistake is
that we pursue momentary happiness rather
than longer term happiness.
We do the things that will make us laugh out
loud today kind of, not always laugh out loud
but kind of like that.
And we don't do the things that are difficult
and complex and challenging but give us a
very different sense of happiness.
Think about something like running a marathon.
You don't see anybody happy.
If you came as an alien and you imaged people's
brains and you looked at their facial expressions
as they're running a marathon you would say
somebody's punishing them.
They are paying for something terrible they've
done and this is how they're paying their
debt to society.
It is kind of miserable, but it's also meaningful
and creates a sense of achievement and so
on.
So we're pursuing momentary pleasure rather
than truly understanding the depth of what
happiness is or what meaning is.
FERRISS: Prolific music producers like Rick
Rubin who's legendary and it all comes down
to tiny homework assignments.
So Rick, if he has a stuck artist for instance
he will say can you get me one word or one
line that you might like for this song that
you're working on by tomorrow.
Is that possible.
Mini, mini homework assignments.
So with a creative project in the beginning
that's one.
It's related to a piece of advice that I got
from Neil Strauss and that is lower your standards.
So he doesn't believe in writer's block.
He says your standards are just too high.
You're creating performance anxiety for yourself.
So the advice that I got from another writer
which matches with that is two crappy pages
per day.
So a lot of people are like I'm going to kill
it.
I need an ambitious goal.
Let me do 1,500 words, 2,000 words per day
for this book I'm working on.
Well, there's a very high probability that
you're going to fall short of that and then
you will get demoralized.
Then you'll get intimidated by the task and
then you will start procrastinating.
So make the hurdle.
Make the success threshold really, really
low.
That's what I've done for my last three books
is two crappy pages per day.
That's all I need.
If I don't end up using them that's fine.
I just need to get out two crappy pages.
If you're going to exercise and you're making
a New Year's resolution, don't make it an
hour a day, four times a week.
No, no, no, no, no.
Five to ten minutes at the gym three times
a week, plenty.
And in all those cases you will feel successful
because you've checked your box for success.
And then very often you'll exceed that for
extra credit.
You'll be well, I'm already at the gym.
I'll go for an extra ten minutes.
Well, I'm already flossing my teeth.
We'll do an extra four.
Well, I've already hit my two pages but I'm
feeling great and I'm in the flow.
Maybe I'll do ten.
Maybe I'll do 20.
But it prevents you from feeling like a failure.
This is very, very important.
That is what derails a lot of people.
JILLIAN MICHAELS: First we have to appreciate
that there's a very big difference between
inspiration and motivation.
And inspiration is great.
Inspiration is a source of, a catalyst if
you will of change that comes from outside
of you.
So it could be an episode of Big Think that
you watched.
It could be a song you heard, a book you read,
a memoir that you saw on who knows, some episode
of television.
And you say you know what?
I'm inspired.
If they can do it, I can do it and it gives
you the little jumpstart on the engine.
The car gets going and then in a month, maybe
two, all of a sudden you kind of peter out
and the battery dies again.
And that's because you need motivation to
stay in motion.
And motivation is that why that comes from
inside of you.
FERRISS: So you could use technique, for instance,
like the Pomodoro Technique and people have
interpreted this in different ways, but it
effectively means sprints of say 20 to 25.
Some people do 23 minutes where you are like
all right, I know I'm not going to get this
done, but I'm going to sprint for 20 minutes,
25 minutes and then take a five minute break.
Once you have these positive constraints which,
by the way, for a creative person very important
to have positive constraints.
Being able to do anything you want all the
time is a recipe for disaster and paralysis
and procrastination.
BARBARA OAKLEY: So I teach a course, Learning
How To Learn, that's actually the world's
largest massive open online course.
We have something like two million people.
And the Pomodoro Technique is the most popular
technique.
I hear from literally thousands of people
and it's so simple.
All you have to do is turn off all distractions
so no little ringy dingies on your cell phone
or anything like that.
On your computer you want to turn off any
kind of messages that might arise, set a timer
for 25 minutes and then just focus as intently
as you can for those 25 minutes.
And this is a key thing when you're done you
reward yourself and you reward yourself by
relaxing a little bit and doing something
completely different.
CHARLES DUHIGG: You can't find some work reward
that's going to take the place of procrastination.
If the reward of procrastination is that you
get to spend five minutes distracted by Facebook
and sort of see these updates of your friends.
You have to allow yourself to do that.
That has to be part of your workday.
If you need five minutes every hour to look
at tweets or to just surf the internet, you
need to schedule that into your schedule.
Allow yourself to do that because when people
start procrastinating what they've done is
they've tried to ignore that urge.
They've tried to deny themselves time on Facebook
or time surfing the web.
And then all of a sudden it erupts and they
go and they say I'm just going to check for
five minutes and 45 minutes later they've
lost all of this time.
It's because they haven't accommodated that
need.
Once a habit exists you can't just quelch
it.
You can't pretend it's not there.
You have to sort of accommodate this need
in your life.
And so the answer is to give yourself five
minutes every hour.
In fact you can set an alarm.
At the end of every hour give yourself five
minutes to surf the web.
Because if you allow yourself five minutes
every hour it won't explode into 45 minutes
because you've been trying to suppress it.
ARIELY: The literature there's a term for
this.
It's called structured procrastination where
you basically do lots of little things that
give you the sense that you're making progress
without actually making any progress.
It's very easy to get ourselves to do lots
of little tasks that gives us momentary slight
joy.
Oh, I erased another email.
Oh, I responded to that email and so on.
Without thinking long term.
MICHAELS: There should always be a look towards
the future.
We are always growing and evolving and progressing.
There is no finish line in life ultimately
and I think that's tough for some to accept
because we think okay, I crossed the finish
line, now what.
You're not dead.
There's more work to do.
Look at that.
ARIELY: In long term thinking it's really
what causes real joy.
And it's not easy, right.
It's not easy.
I get about 300 emails a day.
I wake up, I open my laptop.
It's always a moment of slight depression.
Oh, my goodness.
I have to deal with all of this.
And I could spend my whole day doing email.
And email here's an analogy.
There's an analogy for all the things that
you have to do but they're not giving you
a true sense of accomplishment.
And the real challenge – and it's not easy
is to carve time to do the things that you
would say at the end of three months, six
months, a year and so on will give me a sense
that I'm actually contributing doing something
useful.
So personally I do this with writing.
It's very easy to spend a whole day responding
to email.
I try to protect some time and say I'm going
to write.
I'm going to actually stop.
I'm going to think.
It will take me awhile.
Sometimes I'll write something I said the
whole time was useless.
I didn't really progress enough but from time
to time there is progress and over time it
creates a body of knowledge that you say this
is actually a very useful thing.
FERRISS: The next way that you can apply positive
constraint is by building in incentives and
consequences.
All this means is make yourself socially accountable.
Having someone else to hold your feet to the
fire and keep you accountable for whatever
goal you've set for yourself.
That could be a check in via phone.
It could be a bet so a financial component
which is very effective.
And I think in part not because of the money
you will win but the money you will lose.
People work a lot harder to counteract loss
aversion it turns out.
ARIELY: The beauty of human nature is that
lots of things motivate us and sense of accomplishment
and achievement.
Our title, our connection to work.
Our connection to people at work.
Competing with other people.
All of those things motivate us.
When we write a motivation equation we would
write motivation equals yes, money is important
but so is achievement, sense of progress,
competition, dah, dah, dah, dah.
And the question is how do we use all of them.
How do we use all of them to create motivation.
DUHIGG: Why are some people so much better
at maintaining their focus and not reacting
and not getting distracted by all these things.
It's because ahead of time they've envisioned
what they expect to see.
They've envisioned what they expect to occur.
So on the subway when they're riding to work
they think about what is this day going to
be like.
I know that I'm going to this meeting.
What do I expect to occur at that meeting.
And so when they walk in and they're boss
asks them some unexpected question their brain
almost subconsciously says I didn't expect
that question to occur.
This isn't matching the picture in my brain
of what I anticipated so I need to put that
question off.
I need to say can we take that offline and
I'll answer that later.
Or they have a picture in their brain of what
it's going to be like to deal with the kids
and to make dinner.
There's some type of expectation and so as
a result when their pocket buzzes and an email
comes in they can say I can't handle this
right now.
I need to give myself five minutes and I'll
deal with this later.
MICHAELS: Remove negative impacts in your
environment and that's one of the things that's
so good about actual things is that if you
change them they stay changed.
There's no fighting back.
But do some deep self-reflection and consider
getting into some counseling to look at those
things and get the tools to turn them around.
FERRISS: So those are a few things that you
could utilize and I'll give you one kind of
wacky one that is from Mike Birbiglia whose
one of the most successful comedians on the
planet.
When he was procrastinating working on his
screenplay, his latest screenplay, he noticed
that when he was accountable to someone else,
he had a meeting, he was never late.
He was always early.
But when he had a commitment to himself to
write he might put it off for hours.
So he took a post it and he put it next to
his bed – and this sounds ludicrous, but
it said Mike – and I think it was three
exclamation points.
You have a meeting with yourself at 7:00 a.m.
at Café whatever it was where he tended to
work.
And that actually for whatever weird quirk
of human psychology got him to stay on track
for his meeting with himself to write his
screenplay.
So that's another Jedi mind trick that you
might try on yourself.
There are many tools in the toolkit but keep
it small, keep it defined, rig it so you can
win and when in doubt figure out a way to
create a loss or shame if you don't actually
tackle your task and achieve some type of
measurable goal by a specific point in time.
