Photo by Andreas Klassen
Originally Posted On: The Psychology of Productivity – 30 Days Challenge
Procrastination is something that almost everyone attempts to overcome at some point in their lives. In fact 20% of Americans are actually chronic
Photo by Andreas Klassen
Originally Posted On: The Psychology of Productivity – 30 Days Challenge
Procrastination is something that almost everyone attempts to overcome at some point in their lives. In fact 20% of Americans are actually chronic procrastinators – which means that procrastination significantly impacts their everyday lives.
Contrary to popular belief, research has found that procrastination is not actually due to laziness, or fatigue. Instead it is usually attribute to individuals having lifestyles and habits which prevent them from taking action. The good news is that, even if you find it difficult to be productive, you can use science backed techniques to create a productivity habit.
Step 1 – Create a to do list
The most effective way to increase your productivity is to create a to do list. It sounds simple, but it can be life changing. Include at least 3 -5 items on your list, and each time you find yourself wasting time by scrolling through your phone, or watching tv, pick up your list and tackle an item on the list.
Each time you complete a task, cross the task from your todo list. The simple act of crossing the task of, will release dopamine in your brain, and make you feel more satisfied about having completed the task. This will also make it more likely that you continue on to complete another task on your to do list.
Step 2 – Put your phone on silent mode
The average American uses their phones over 5 hours each day. Imagine all the productive work you could be doing on your phone instead. The problem with our phones is that they are designed to be addictive. In fact scientists have spent years figuring out how to train your brain to feel a constant urge to use your phone.
That is why most of us end up wasting so much time on our phones. The only solution to this is to turn your phone off, or put in on silent when you are attempting to get work done. Picking your phone up for even a second by mistake, will often draw you into a long cycle of procrastination.
You can also schedule down time on your phone for a few hours a day, or place limits on how long you use your phone for each day.
Consider joining a 30 day phone detox if you find it difficult to reduce your phone use by yourself!
Step 3 – Work on your most daunting task first
When faced with tasks that appear daunting, most of us are more likely to put it off in favor for tasks that can be completed more quickly. It’s just human nature. However research has found that putting away the
If you find yourself and minor tasks, most people tend to complete the smaller tasks first, because they think they need more time for the bigger task. However putting away your biggest and most difficult task actually increases the chance that you will procrastinate.
It is best to try and knock out big tasks first thing in the morning when you are still alert. If the big task isn’t something you can do in the morning, do it as soon as possible. Taking care of the biggest task first will help you feel motivated to knock out the rest of the task on your list. You will also often find that the more difficult task took much less time then you thought it would.
Step 4 – Work in Intervals
Our brain can find it difficult to focus on any task for long periods of time. Furthermore the idea of working without a break for hours can feel overwhelming – which is why we often don’t begin working on a new task.
In order to optimize your brain and body performance, we recommend working in intervals. You can begin by working for 20 minutes, and then taking a quick 5 minute brain, in order for your brain to recuperate..
During your 5 minute break, either go make yourself a cup of coffee, or simply stretch to help yourself refocus again. Moving your body will energize you, and help you remain more focused.
While this will increase your productivity, make sure that you do not fall into the trap of a break that doesn’t end. In order to make sure your breaks remain short, either put an alarm on your phone, or plan what you will do during your breaks in advance.
Step 5 – Set deadlines & reward yourself
Don’t just write tasks in your to-do list without setting a deadline for when they will be completed. Deadlines will ;help move you closer to your goals and allows you to experience wins along the way. Small wins will ultimately help you stay more focused, and more productive.
Deadlines also directly impact your time and force you to prioritize your tasks. While creating a deadline, you should be realistic, but also consider putting some time constraints to encourage you to work harder.
Make meeting your deadlines into a challenge. Each time you meet a deadline reward yourself with something that you love. Research has found that eating a tiny bit of chocolate after any action, makes it more likely that you will do it again – even once you stop eating the chocolate. So rewarding yourself for meeting your deadlines will create a cycle of you wanting to meet your deadlines in the future. And it will help you develop a productivity habit.
Step 6 – Focus on one task at a time
Research has found that our brains are much work at multitasking that we think t