7 Science Backed Rules To Beat Procrastination

Introduction

In this section, Dr. Benjamin Hardy introduces himself and shares a picture that explains how motivation works.

Motivation

• Motivation is based on expectancy theory.

• To be motivated, you need three things:

• A compelling goal

• An actual path to creating that outcome

• The confidence or belief that your actions matter and that you can achieve the goal.

Reasons for Procrastination

In this section, Dr. Benjamin Hardy explains seven reasons why people procrastinate.

Unclear Goal

• Not being clear on the goal leads to too many competing possibilities.

• Clarifying the outcome makes it more specific and exciting, leading to less procrastination.

Lack of Incentive

• If the outcome is not exciting enough, there may not be enough incentive to take action.

• You need to value success and pursue things where the cost is high for not taking action.

No Consequence for Action

• Not seeing the consequences of not achieving a goal or not achieving it in a timely manner leads to procrastination.

• Making there be huge consequences for failure removes procrastination.

Unclear Pathway

• Not knowing how to get from point A to point B leads to procrastination.

• Finding a better path is an important aspect of motivation and hope.

Fear of Failure

• Fear of failure can lead to procrastination.

• It's important to understand that what you do today sets up your future self for either failure or success.

Overwhelmed by Task Size

• Feeling overwhelmed by task size can lead to procrastination.

• Breaking down tasks into smaller pieces makes them more manageable and reduces overwhelm.

Perfectionism

• Perfectionism can lead to procrastination because it's hard to start a task when you feel like it has to be perfect.

• It's important to understand that perfectionism is not necessary for success.

Conclusion

In this section, Dr. Benjamin Hardy concludes the video by summarizing the seven reasons why people procrastinate and emphasizing the importance of taking action.

Take Action

• Taking action is key to overcoming procrastination.

• You need to value success, pursue things where the cost is high for not taking action, and make there be huge consequences for failure.

Overcoming Procrastination

In this section, the speaker discusses seven reasons why people procrastinate and how to overcome them.

Reasons for Procrastination

• Fear of change: People often procrastinate because they fear change. However, taking action and adjusting your approach can lead to better ways of achieving your goals.

• Lack of clarity: Procrastination can also be caused by a lack of clarity about the next step. To overcome this, set yourself up for success by clarifying the next step before you go to bed.

• No clear path: When you don't see a clear path to achieving your goal, it's easy to procrastinate. Clarify the path and take that first step to gain momentum.

• Not valuing future self's time: People often assume their future self will have more time than their current self. However, investing your time wisely now will make your future self's time more valuable.

• Devaluing future self's priorities: By assuming that your future self cares about what you care about, you're not setting them up for success. Instead, focus on what will benefit them in the long run.

• Fixed mindset: A fixed mindset assumes that you are the only one who can do something. This limits growth and progress. Instead, focus on what others can bring to the table.

• Not delegating tasks: Sometimes procrastination is caused by trying to do everything yourself. Learn how to delegate tasks effectively so that you can focus on what matters most.

How to Overcome Procrastination

• Set yourself up for success: Clarify the next step before you go to bed so that you wake up with a purpose.

• Take the first step: Once you clarify the path, take that first step to gain momentum.

• Invest your time wisely: Your future self's time is valuable, so invest your time wisely now to make it more valuable in the future.

• Embrace a growth mindset: Instead of assuming that you are the only one who can do something, focus on what others can bring to the table.

• Delegate tasks effectively: Learn how to delegate tasks effectively so that you can focus on what matters most.

Teamwork and Procrastination

In this section, the speaker discusses how teamwork can help overcome procrastination by delegating tasks that are outside of one's skill level or desire.

Delegating Tasks

• Procrastination can occur when there are aspects of a task that one does not want to do.

• Collaboration and teamwork can help overcome procrastination by delegating tasks to others who have the necessary skills or desire to complete them.

• Traditional education has taught us that working in teams is cheating, but in the world of business and work, collaboration is essential for success.

• It is important to focus on the few things you love and let others handle tasks outside your skill level or desire.

• By getting other people involved, you no longer have to procrastinate on certain aspects of a project. You do your part, they do theirs, and things get done faster.

Conclusion

• Applying "who not how" in your life by collaborating with others and hiring people for tasks you don't want to do will help you focus on what you love and reduce procrastination.