I'll do it NOW - overcoming procrastination

Procrastination is like a credit card: it's a lot of fun until you get the bill.

Christopher Parker

Cosy, so cosy.

Still dark outside.

Stay in my warm bed, hand and phone peeking out from the covers, scrolling social media?

Or..

Get up and get a coffee, open laptop and start writing?

Why do we procrastinate?

Why do we sometimes find ourselves procrastinating? Well, it's because our natural inclination to delay can be stronger than our immediate drive to take action. It's quite common for our self-control and motivation to be influenced by various factors, such as exhaustion or fear, making it harder to jump into action.

When it comes to getting things done, our ability to push ourselves in the moment plays a significant role. Our self-control and motivation are key factors here. For example, when we're feeling tired, our self-control may falter, and when the reward seems distant and far off, our motivation might dwindle. Additionally, challenges like depression, ADHD, or low self-confidence can also interfere with our inner drive to act.

The truth is, there are numerous factors that can impact our ability to take action and accomplish tasks. However, understanding these influences with a warm and compassionate approach can help us overcome procrastination and stay positively motivated. By acknowledging our human tendencies and embracing a kinder perspective towards ourselves, we can foster the right mindset to tackle tasks and achieve our goals with a sense of warmth and encouragement.

A note about Dopamine

One of my favourite ‘go to’ experts is Andrew Huberman. His podcast is first-class.

His belief is that procrastination is quite simply, a lack of dopamine.

The simplest way to think about dopamine is that when our dopamine levels are elevated, we tend to focus our attention on outward goals.

When dopmaine levels are low, we feel unmotivated, derive less pleasure from pursuits and feel physically tired.

Andrew’s thoughts on dopamine are what led to a total 180 shift in how I live my life now. I have built some support around dopamine levels in the section below.

Overcome proscrastination

Overcoming procrastination can be challenging, but with the right strategies and mindset, you can develop better habits and improve your productivity. Here are some top tips to help you overcome procrastination:

1. Break tasks into smaller steps: Procrastination can be fuelled by the overwhelming nature of a task. Break it down into smaller, manageable steps, and focus on completing one step at a time. This makes the task feel less daunting and helps build momentum. TOP TIP - let’s use weight loss as an example. Saying you want to lose 100 lbs feels unsurmountable. Rework that goal - I will lose 1lb a week.

2. Set specific goals and deadlines: Clearly define your goals and set realistic deadlines for each task. Having a clear sense of direction and a time frame to work within can motivate you to get started and stay on track. TOP TIP - Pithy goals don’t work - make it SMART. Be very clear on what your task is and what the goal/outcome looks like.

3. Use time management techniques: Techniques like the Pomodoro Technique, 5,4,3,2,1 trick, time blocking, or the two-minute rule can help you structure your time and create a sense of urgency to tackle tasks promptly. TOP TIP - I have found both Pomodoro Technique and Mel Robbins countdown approach to really work for me.

4. Eliminate distractions: Identify and minimize potential distractions in your environment, such as social media, notifications, or noise. Consider using website blockers or apps that limit distractions during work periods. TOP TIP - Really want to cut distraction? Take crack apps off your phone completely. Here’s how

5. Practice self-compassion: Be kind to yourself if you experience occasional setbacks. Avoid self-criticism, as it can lead to further procrastination. Instead, focus on learning from your mistakes and moving forward. (Not so) TOP TIP - I’m still working on this one. It helps when I am kind and forgiving but I don’t always succeed!!

6. Find your peak productivity times: Pay attention to your natural rhythms and identify the times of day when you are most productive. Schedule your most challenging tasks during these periods to take advantage of your peak focus and energy TOP TIP - challenge yourself to write 500 words on a topic both first thing in the morning and last thing at night. Take a note of the time it takes to complete it and how you feel about what you have written, it will be a good indicator of best time to work.

7. Create a conducive workspace: Organise your workspace to be clean, comfortable, and free from unnecessary clutter. A well-organised environment can positively impact your motivation and focus. TOP TIP - If you want to maximise productivity then go for completely clutter-free. it works.

8. Visualise the benefits of completion: Imagine how you'll feel and what positive outcomes you'll achieve once the task is completed. Visualising success can be a powerful motivator. TOP TIP - I love to really ramp up my visualsation to beyond completing the task. I imagine big task completions to eventually lead me to my dream house or dream luxury vacation.

9. Use positive reinforcement: Reward yourself for completing tasks or making progress. Treat yourself to something enjoyable or take short breaks after accomplishing specific milestones. TOP TIP - I found taking a break to be a great reward. Allow a netlfix series episode after a big chunk of work or completing a project.

10. Find an accountability partner: Share your goals with someone you trust who can hold you accountable for your progress. Having someone to support and encourage you can be beneficial in staying committed to your tasks. TOP TIP - to get really accountable, put money into the mix. Handover money in an envelope to be spent by a friend if you don’t complete the task. even better, get them to spend it on something you either really desire, or really hate.

11. Address underlying issues: Sometimes procrastination can be a symptom of other underlying issues, such as fear of failure or perfectionism. Consider addressing these root causes through self-reflection or seeking professional help if needed. TOP TIP - brain dump all the reasons why you struggle to get started on tasks.

12. Use dopamine in the strategy. One of my biggest breakthroughs was to seek out REALLY tough tasks that would trigger dopamine and make the easier tasks, well, EASIER. TOP TIP - pick some really tough challenges that you can repeat often. I like to walk marathon distance once a month. It takes me 8 hours and is a beautiful opportunity to let my mind wander too. I come up with lots of creative ideas whilst on a marathon walk. When finished, you feel on such a high, and those tasks that seemed like such an effort, become a relatively quick and easy win to tick off.

13. Practice mindfulness and meditation: Mindfulness techniques can help you stay present and focused on the task at hand, reducing the temptation to procrastinate. TOP TIP - Light Watkins Meditation challenge.

Remember, overcoming procrastination is a gradual process, and it's okay to take one step at a time. Experiment with different strategies and find what works best for you. Be patient with yourself and celebrate your progress along the way.Short burst of exercise before sitting down - hiit or isometric 20 works.

Conclusion

My own journey with procrastination has been tough but very rewarding. I have gone from Olympic level procrastination to getting stuff done NOW.

In fact I have the word NOW in big letters on my phone lockscreen as a reminder to simply get stuck in and started.

Put the phone down - overcome your smartphone addiction

On the 1st June 2023 I sat watching the first episode of a long-awaited drama and after 20 minutes into it was aware that I had picked up my phone.

What was more worrying was that by the time I realised, I had already checked Facebook, Instagram and my favourite news channel. Just like my ability to inhale chocolate, I had inhaled a whole load of media without even realising the gates were open.

I was on autopilot with my phone.

According to recent data, the average person spends 3 hours and 15 minutes on their phone each day. And 1 in 5 smartphone users spends upwards of 4.5 hours on average on their phones every day.

On average, people check their phones 58 times per day. And almost 52% of phone checks (30 per day) occur during work hours.

Picking your phone up can become a habit as data shows that half of all screen time sessions begin within 3 minutes of the last.

There is no need to go into the effect that endless smartphone use has on mental health, it has been well documented. That said, I am living proof that mental health can be improved by turning a phone from a crack phone into a stress-free useful tool.

Are you addicted?

It's easy to brush off smartphone use as a harmless habit, but if you find yourself distracted from daily tasks or neglecting your relationships in favor of your phone, it might be time to take a step back. Signs of smartphone addiction include constant checking of notifications, excessive social media use, and overuse of apps to the point of interfering with other areas of your life.

I am going to help you set some boundaries and set up your phone to free up your time to actually enjoy life more.

Setting Boundaries

For me, setting boundaries meant being real honest with myself about what I was using my phone for. I would like you to do the same -

On IOS go to Screen Time and then click on See All Activity

Screen Time IOS

(This image was showing the day I decided to do something about my addiction!)

You will now get a list of where you spend the most time. Look at your top 5.

My list was:

  • Safari (looking at news sites)

  • Facebook

  • Instagram

  • Mail

  • Whatsapp

The rest of the usage was negligable in terms of time/addictive quality.

If using Android then you’ll need to access Digital Wellbeing.

Go to Settings

Tap Digital Wellbeing and Parental Controls

Under Digital Wellbeing tools, tap show your data

(the first time you use Digital Wellbeing you’ll need to set up a profile)

With this list in front of you, I invite you to be really honest about each one. Each of my top 5 was an addictive habit. Doom scrolling the news sites being my particular dopamine hit of choice, closely followed by Facebook and Instagram.

Ok, now you have your list we are going to get to work.

1) DELETE

There is no easy way to say this but you are going to have to delete the apps that you can’t be trusted with. I tried using freedom blocker to restrict my usage…then simply binged on the apps when the block of time had ended. It didn’t ‘cure’ my addiction,

My web browser was a tricky one - more of that in a moment….

IOS - keep scrolling right until you see all your apps. Then press and hold an app until you get the option to delete it. Scary yet satisfying!

Android - swipe up on your home screen to see all your apps. Then press and hold an app to delete it.

I couldn’t delete my web browser (safari). Same goes on an android phone. You will need to disable the app.

IOS - Settings > Screen Time > Content & Privacy Restrictions > Allowed Apps and then disable Safari.

Android - Settings > Apps and then click on web browser. At the bottom should be an option to either uninstall or disable. I would disable for now if it is in your top 5.

A note on web browsers - at first I was reticent about disabling Safari. My fear was that I wouldn’t be able to look something up if I needed to. I now put it into my notes to look up on my laptop at a convenient time. If really desperate I ask Siri

2) PREVENT

If you find yourself trying to reinstall apps on the phone, make it harder to do so!

In my case, I had to treat myself like a child….

Here is a great video showing you how to do it:

IOS

Android

SUPPORT

Finally, consider seeking accountability. Reach out to friends or family members and let them know you're working on reducing phone usage. They can offer support and hold you accountable. Additionally, consider finding a tribe of people who are working on the same goal as you.

I love this subreddit - here . To avoid becoming addicted to Reddit, I don’t have the app and I only go on it occasionally via my laptop.

Find an offline tribe and/or new habits- join a sports club, go and learn a new skill (I am going to learn to climb), spend face to face time with family, go and walk in the woods.

CONCLUSION

Smartphone addiction is a real problem that can affect anyone. The constant pinging of notifications and access to instant gratification can be alluring, but taking intentional steps to reduce phone use can greatly improve overall well-being.

If you need to cement the belief that you will be better off without these addictive apps then consider this:

WhistleOut said, “The average person spends a little over 76,500 hours on their smartphones over the course of their lifetime - which works out to 8.74 years of your life. “This is based on the average age of acquiring a phone - which is now just over 10 years old - coupled with 3.07 hours of average daily use.”

This paragraph has been dominating my thoughts. Imagine what you could do with just half that time?