Productivity and a schedule that works for you are highly personalized things; this just means you need to figure out a schedule that will work for you.When you take the time to figure it out, your schedule will be something you can stick with because it is based on the way you currently spend your time—just optimized for productivity.

How to Figure Out Your Perfect Schedule

You can use paper and pen or a time-tracking app.I personally use a pen and paper for a couple reasons:I prefer pen and paper for planning. There is just something about physically writing down goals, task lists (plus checking things off), and my schedule that is satisfying to me.But the biggest reason I have stayed with an analog system is because it keeps me off my device.However, there is an ease that goes with using an app that I can’t deny.A main benefit is that it can add up your time for you as well as create reports to help identify trends in how you spend your time.

What to use to track your time

I would recommend keeping a log of your time for a week, but even 3–4 days will give you insights into how you spend your time and the things you would like to keep and change.

How long to track your time

Here are some general things to help you find your perfect schedule<ul><li>When you got the most done</li><li>When getting things done felt “easy”</li><li>When you felt the most energized</li><li>When getting things done was like pulling teeth</li><li>When you felt drained</li><li>What do you like about your schedule</li><li>How much time did you spend doing tasks and activities productively (the things you need to do for work and the things you enjoy doing)</li><li>How much time did you spend on leisure activities (differentiate between time-wasting ones and the ones you want to leave time for in your schedule)</li><li class="ql-align-justify">How much time you spent with friends and family.</li></ul>

Things to Pay Attention to After You Complete Your Time Log

“For every minute spent organizing, an hour is earned.”

Productivity is doing the right things at the right time.For task prioritization, finding the way to put your tasks in the order they need to be done that makes the most sense to you is key to productivity.Knowing the right things to work on is all about prioritization, and an optimized schedule will help you work on them at the right time.

Prioritization

A guide to creating a daily schedule for productivity and goal achievement. Controlling your time is the best divdend money pays.

I do all the things: log my time, read how successful people spend their time, and then try and implement their secrets. I do these things (and more) in an effort to optimize my schedule to help me…

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Productivity

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Remote Work

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Personal Development

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Problem Solving

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Time Management

Optimize Your Day: A Step-by-Step Guide to Creating Your Best Schedule

I love writing lists.Why do I love lists?Because they take me from what’s happening to what’s possible.

Writing Lists

Ideas excite me.I know they’re not the finished product, and I know it takes action for an idea to have any real-world worth, but having a selection of good ideas represent opportunities.Opportunity is motivating.

Ideas

But I’m not always motivated. In fact, I find it incredibly easy to veer off track and forget where I am and why.Writing a brainstorm list of ideas around a particular question or topic has become one of the most productive things I do, and I do it pretty much every day.Writing exhaustive lists encourages the bio-machinery at the back of my mind to spit out new ideas that weren’t easy to spot initially.We already know what we need to know.List-writing reveals the best of what we know in a beautifully fruitful birthing process.

List Writing is Motivating

These are ten lists that help me discern between good ideas, great ideas, and the best ideas.Some of these lists help you make a single choice out of many options; others to create a range of useful data points, and others to help spur awareness and understanding, which will better help you make firm decisions.

Ten Lists to Make

Q) What would I do for the rest of my life if I knew I couldn’t fail that would still allow me to continually develop my full potential?This question is designed to get you thinking about what kinds of purpose, mission and goals are worth your best time.Brainstorm several ideas here.

Q) What could I make happen in the next 12-months or less that would have a hugely positive impact on my life, business, and/or the lives of others?Write your answers, and then, from the list of ideas, choose ONE rock-solid mission that you commit to making a reality within the next year no matter what.No matter what.You will make this a significant priority in your life now.You will remind yourself of this ONE single mission daily, like a soldier with an order from the Field Marshall.

Q) What are all the reasons why I absolutely must complete this mission?Having an intense and emotional ‘why’ that fuels your actions is vital not only in staying transfixed on your goals, and staying motivated yourself but also in spreading the word to others in a way that draws their support.

Q) What sub-goals would this ONE mission be composed of?Q) What small steps would these sub-goals be comprised of, and in what rough order would they need to be completed?Q) What kinds of people could help me attain each sub-goal?Write down all the professions, companies, job-roles, types of people you need to support your goals.You can’t do this alone. Do what few do and enlist the help of great people. Most people fail at their goals becausethey don’t enlist much help from others, andthey don’t develop connections with enough people.Build a tribe of at least 150 people who will support you.

#4-6

Q) Who exactly are the people I need to create relationships with in each of the above categories?This is where you begin building an extensive set of lists containing real contact names and details of the people you will connect with and share lots of value with.Use LinkedIn and your current networks, referrals and social media to develop these connections.It takes a lot of ignored calls and emails, but having a tribe of people supporting you in your mission is invaluable, and will make the difference between it being a pipe-dream and a reality.

Q) What ways can I bring value to my network in a consistent way?A thriving network that supports you is fueled by your own support and sharing of value.Connecting people together, sharing articles and being a useful resource will ensure many people in your network will bring value back to you too in ways that will propel you to your goals.

Q) What are some ways I will amplify the likelihood that I will maintain progress towards my mission?Perhaps some distractions are holding you back.What skills do you need to learn; books to read, courses to learn, or classes to go to?What negative beliefs do you need to break-down and reframe that might be holding you back?Maybe you need a coach to help guide you.Maybe your work environment doesn’t help get stuff done.What are some good habits you can incorporate into your day to make progress smoother and more effective?

Q) What are the ways you are sold on yourself, your products, services and ideas?To make progress in this world, especially when other people are involved, and deals are to be made, I have learned that I must believe in my value in what I have to offer.Why? Not just to persuade others.I need to persuade myself.Listing out the ways I am genuinely sold on myself is vital in motivating me to get my ideas and products out in the world with enthusiasm, in such a way that I support my goals.How are you genuinely sold on yourself? Why should you be?

Great questions to ask yourself to help you reach your goals and full potential

I love writing lists. Why do I love lists? Because they take me from what’s 
happening to what’s possible.

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10 ideas for lists you can write to 10X your life this year. — Alex Mathers

While there are many goal-setting methods out there (i.e., SMARTER, PACT, LASER, and the GOALS methods), following the 7R’s of goal-setting helps you completely plan out your goals.

Following the 7 R's helps to completely plan out your goals

To write your goals, focus on results and outcomes instead of actions and tasks associated with a goal.For Example:Go to the gym 3 days/week in 2024.VersusGet to a healthy weight (~120 lbs) in 2024.While they are both specific and have a deadline, the first statement is an action you take in order to get the result defined in the second statement.

1. Results and Outcomes.

What steps do you need to take to reach your goal? What does your timeline look like? What is your strategy? What objectives do you have?Planning out the steps to take and when to complete them helps to have a big picture and eliminates any procrastination or indecision because you know what to do next.You can further break down your steps into objectives. Objectives start with an action verb, are specific, measurable, and have a deadline. An action verb tells what you are doing.

2. Route to goal achievement

For Example:Goal: Get to a healthy weight (~120 lbs) in 2024.Strategy: I will go to the gym regularly and eat nutritiously.Objectives: Work out at the gym 3 days per week,Cook at home at least 5 days per week.Eat a 1,400 calorie diet & Track your food daily.

2. For Example

What do you need to reach your goal? (Time, energy, people, skills, money?)Your resources are often constraints that you need to be aware of. I mean, chances are you don’t have unlimited time and money to pour into your new business idea.So, defining what resources you have to use towards completing your goals is necessary.

3. Resources.

For Example:Goal: Get to a healthy weight (~120 lbs) in 2024.Resources: I have an hour before work or two hours after work when I could go to the gym. I might have more energy before work to go to the gym; so that needs to be considered. I already saved money in December to purchase a gym membership.

3. For Example

What are the daily actions and tasks you need to complete to reach your goal? What habits do you need to start/stop?

4. Responsibilities.

Stay committed to your goal, route, and responsibilities.

5. Remain focused.

For each step and objective, you reach make sure to have a little reward. By having positive reinforcements, you keep motivation high and momentum going.What are some rewards you could give yourself when you reach certain milestones of your goal?Side note, make sure your goals support your goal versus undermine your efforts.

6. Reward.

For Example:Take the same goal of reaching a healthy weight. Even though indulging in ice cream or going out for a celebratory dinner, including dessert, sound like yummy rewards, they don’t support all the positive healthy changes you have made, and they can easily get out of hand and result in eating too many calories and/or completely derail you off your plan.A better reward would be something that doesn’t involve food you are trying to avoid. Ideas: treat yourself to a massage, a manicure, purchasing a new pair of leggings to wear, or a piece of gym equipment to build your own home gym.

6. For Example

In other words, celebrate your win or revise your goal route and responsibilities and try again.If you achieved your goal, look back on all the hard work and celebrate your success.However, if you didn’t reach your goal, reflect on your attempts and ask, “What can you learn from your attempt and what could you do differently next time to give yourself a better chance of goal achievement?”And then go through the 7 R’s and create your plan, milestones, objectives, habits, and rewards, and try again!

7. Rejoice or Revise.

Following the 7R’s as you set your new goals for 2024 gives you a roadmap to success. Your goals go from aspirations to a strategy with tangible steps to follow. You know exactly what to do next, what resources you have, what habits you need to have, and what rewards you can look forward to.Keep your enthusiasm about achieving your goals, remain focused, and make 2024 a year of triumphs and transformation!

Final Thoughts

When setting goals for 2024, following the 7 R's will plan out completely how you will succeed

With 2024 just around the corner, I can’t help but begin to think about what goals I want to achieve in the new year. This time of the year is always full of excitement and possibilities. If you hit…

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The 7R’s of Goal Setting

A flow state is not only an enjoyable working experience but it also will improve your productivity.

How to Enter A Flow State on Demand to Double Your Productivity

A 10-year study by McKinsey found that if we could increase the time we spend in flow by 15-20%, overall workplace productivity would almost double.Flow:· A state where your complete attention is on the task at hand, so much so that time is distorted—either slowing down or flying by.· Characterized by effortless effort.· Described as being “in the zone.”· Where action and awareness in the present merge and each next action flows seamlessly from the last because you just know exactly what to do next.· A pleasurable experience that, once you have worked in flow, you will want to do it more.

Flow Doubles Productivity

Research identified 3 necessary conditions for entering a flow state:1. Challenge-skill balanceThis is a balance between your skills and the challenge of the task. The task should stretch you slightly beyond your current skills, but not so much that you get discouraged and want to quit.2. Clear Proximal GoalsHaving a clear idea of what needs to be done facilitates a flow state. You are able to seamlessly string action after action together as they become evident to you.3. Immediate FeedbackReceiving feedback on work as you go allows you to self-correct as you go—keeping you engaged on the task

Three-Flow State Precursors

1. Challenge-Skills Balance.Take on tasks once you have the necessary background knowledge and/or information, i.e., don’t start writing an article on a topic until you have done the research and understand it. Learn the skills necessary before attempting to complete a task where it is necessary.

Ensuring Your Flow

Learn to set goals for your tasks and projects, breaking down any larger ones into smaller, actionable steps. Whether it is setting SMART (ER), PACT, or LASER goals, know the type that helps you and use it for all tasks and projects.

2. Clear Proximal Goals.

This is easier for those who have coworkers and managers because you can ask others or refer to performance reviews. But setting up a system for feedback is not impossible for those who work solo. Some things you can do include:· Develop a self-assessment.· Seek peer reviews.· Seek a mentor or hire a coach.· Use online resources.· Use examples for comparison (but don’t fall into a comparison trap).· Learn from mistakes.

3. Immediate Feedback.

These triggers are either related to task- or job-specific conditions, environmental conditions, or individual conditions. A few triggers include:Environmental Conditions· Closed office environment vs. open. A closed office environment helps to block distractions so you can keep 100% concentration on the task, helping you get into and stay in flow.

Flow State Triggers

<ul><li>High achievement motivation. This is a type of intrinsic motivation where the individual strives to work towards their highest performance. Working on things that are driven by an internal desire, where the benefits are within the work itself, helps you work in flow.</li><li>Strong self-regulatory skills (including goal setting, self-monitoring, self-instruction, and self-reinforcement). Someone with strong self-regulatory skills self-directs their learning and usually does things for intrinsic reasons, which helps you work in flow on them.</li></ul>

Individual Conditions

<ul><li>Working on things that you are naturally curious about leads to flow. When you are naturally curious about something, it isn’t as hard to give your attention to it.</li><li>Meaningful work. Working on things that you care about and that are related to your passions or purpose helps you enter a flow state.</li></ul>

Individual Conditions (pg. 2)

· Novelty. Shiny object syndrome is real, and many suffer from it, but that is basically the feeling novelty gives us. We have excitement about new things and want to dive in. This feeling leads to flow.· Task significance. This is how much you feel the task has an impact on others or the organization. If you can choose to work on things that make you feel like you are making a difference, it is easier to get into a flow state.

Task-Specific Conditions

“The more we can produce flow, the better our performance, the better we feel, and the more value we can produce for ourselves and others.”

By ensuring that the flow precursors are present, you can enter a flow state on demand. And if you also use flow triggers, it is possible to not only enter flow on demand but also boost the intensity and extend the duration of flow.

Final Words

I am a writer on Medium. I write about productivity, habits, personal development, creativity, writing, and mindset. If you like this content, you will find more of the same <a href="https://medium.com/@mj.jens">here</a>

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Working in a flow state is an enjoyable experience. You genuinely love what you are doing and your actions just flow!

When at work, being able to maintain focused attention on the task at hand can be difficult. Distractions come at you from all directions; a slack message, a coworker stopping by your desk, or a…

How To Enter A Flow State on Demand to Double Productivity

Having the characteristics of a creative thinker often enables individuals to generate innovative solutions to their problems. These are the 12 most common traits of a creative person:
<ol>
<li>Curious</li>
<li>Playful</li>
<li>Open-Minded</li>
<li>Flexible</li>
<li>Sensitive</li>
<li>Independent</li>
<li>Risk-taking</li>
<li>Intuitive</li>
<li>Thorough</li>
<li>Ambitious</li>
<li>Objective</li>
<li>Energetic</li>
</ol>

12 common characteristics of creative people

Creativity enables individuals to generate new or innovative ideas, then bring them into existence. Having the characteristics of a creative thinker often enable individuals to generate innovative solutions to their problems.

Creativity is More Than Being Artistic

Creative people enjoy learning new things, so their free time may include reading books or watching videos about topics they find interesting.They often find it exciting or satisfying to take on the task of understanding concepts with which they do not already have familiarity.Creative people may seek opportunities to learn new skills for personal reasons or to perform better.They bring this curiosity to their work, often by asking questions.

1. Curious

Creative people are willing to play with various ideas until they find the right one. The sense of playfulness means that they have fun with this process, rather than taking it too seriously.Sometimes the best ideas can develop through accidents or unintentionally.As a result, they do not put pressure on themselves to get it right the first time

2. Playful

An open-minded person is willing to hear and try new ideas. Creative people want to hear all the possibilities and explore them further. They do not judge others' ideas or perspectives. Instead, they take the time to listen to others so they can better understand them.They also are open to new experiences, so they enjoy trying various ways of performing tasks. Trying new things can often bring excitement into their days. This can be as simple as taking a different route on the way to work one day or they may choose to work with someone new rather than teaming up with their usual colleague.

3. Open-Minded

Similar to open-mindedness, creative people often have a strong sense of flexibility. This trait supports their willingness to try new ideas and experiences. People with a strong sense of flexibility also feel more comfortable adapting to change. For example, they may find it easier to adjust their processes when they must switch from one using software to another or work with a new set of team members.Flexibility also enables creative people to change their minds about ideas, which makes them more willing to admit when they are wrong.

4. Flexible

Due to their open nature, creative people also tend to be sensitive. This sensitivity can help them in many areas of life, both personally and professionally. Their sensitivity can also increase their awareness of the issues around them, which sometimes can cause them to care even more about solving them. For example, a creative person who works in product development may take a very empathetic, customer-centered approach. They want to ensure that the product solves customers' needs effectively and creates a positive experience.

5. Sensitive

Working independently allows creative people to embrace their personal freedom. They can make their own decisions on how to do things, without instruction or demands from others. Often, this independent nature also means creative people feel comfortable taking on challenges themselves. With their freedom, they can take as long as they need to understand the task and how to complete it. They may even see these challenges as opportunities to grow professionally and develop their skills.

6. Independent

Creative people are willing to take on the risks associated with trying new ideas. They do not know if a concept is a bad one until it is tested or examined—so all ideas pose the potential for solutions. Even if one fails, it can serve as a lesson on how to do better in the future. To them, not taking risks hinders innovation because it requires staying within one's comfort zone.To increase tolerance for risk-taking, creative people think about the reward potential.

7. Risk-taking

An intuitive person makes decisions based on feelings—creative people may tap into this ability more than other people. They trust in themselves to follow their hearts, rather than feeling restricted by more logical demands. Intuition may not always lead to the perfect solution, but it is a helpful tool when brainstorming and generating ideas.Some individuals combine their intuition with logical reasoning. For example, they may solely use intuition to generate ideas for a new product, then start implementing logic to test its feasibility.

8. Intuitive

Creative people often put a lot of thought and care into their work. They look at an issue from all possible angles as they seek solutions. Then they test all the possible solutions until they find one that best meets their needs. At times, this may mean that they pay <a href="https://www.indeed.com/career-advice/career-development/attention-to-detail">attention to details</a> that seem minor to others.

9. Thorough

Creative people often have an awareness of how much effort goes into their work. They understand that the perfect solution does not always come easily, so they must put in the work toward achieving it. When creative people have a passion for something, they will visualize their goals and commit themselves to attaining them. These goals can vary, whether they include completing a task or practicing an activity until they become skilled at it.Despite their flexibility and openness in other areas, this awareness sometimes requires them to take a more disciplined approach.

10. Ambitious

Creative people often feel passionate about what they do, but they also understand the need to remain objective. While they strive to create the best work possible, they realize they cannot reach that goal right away. It often takes continued practice and editing.For example, when a writer turns in the first draft of their novel, they realize it cannot be published immediately. They separate themselves from their work and listen to an editor's opinions on where to make improvements.

11. Objective

Creative people may often be energetic—this does not mean they appear hyperactive, but they put a lot of energy into their work. They often feel passionate about tasks and show their enthusiasm when performing them. When creative people put their full energy into something, it can lead them to focus on it for hours until they complete it. However, they always bring their passion, so the work does not necessarily feel like work. Instead, they may gain enjoyment or satisfaction from their experiences.

12. Energetic

A creative person is more than just an artistic ability. These are the 12 most common traits of a creative person.

Understand yourself and those around you.

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Psychology

12 Traits of Creative People

Procrastinating is the intentional delay of doing what you know you should be doing.You may have asked questions like:<ul><li>“why do I procrastinate so much?” or </li><li>“why do I keep procrastinating even though I know that it’s bad for me?”</li></ul>Answering these questions will help you understand what is the underlying cause of your desire to procrastinate.

Why People Procrastinate: The Psychology and Causes of Procrastination

"People procrastinate because their drive to delay is irrationally stronger than their drive to act. This happens when their self-control and motivation are weakened by issues like exhaustion, and are opposed by <a href="https://solvingprocrastination.com/emotion-regulation/">issues</a> like <a href="https://solvingprocrastination.com/fear/">fear</a>."

The drive to act represents how strongly people can push themselves to take action at the momentYour procrastination depends on your self-control and motivation, which are influenced by various factors.Things like exhaustion and far-future outcomes can interfere with self-control and motivation, and consequently reduce people’s drive to act, as can many other issues, like <a href="https://solvingprocrastination.com/depression/">depression</a>, <a href="https://solvingprocrastination.com/adhd/">ADHD</a>, and <a href="https://solvingprocrastination.com/self-efficacy/">low self-efficacy</a>.

The Drive To Act

The drive to delay represents how strongly people feel pushed to avoid taking action at the moment. It depends primarily on the desire to <a href="https://solvingprocrastination.com/emotion-regulation/">feel better in the short term</a>, by avoiding <a href="https://solvingprocrastination.com/study-procrastination-negative-affect/">negative emotions</a> (e.g., <a href="https://solvingprocrastination.com/fear/">fear</a> of a certain task), and by increasing positive emotions (e.g., through <a href="https://solvingprocrastination.com/online-procrastination/">digital entertainment</a>). This drive involves various issues, like <a href="https://solvingprocrastination.com/anxiety/">anxiety</a> and <a href="https://solvingprocrastination.com/perfectionism/">perfectionism</a>, which people want to avoid in order to protect their emotions in the short term.

The Drive To Delay

Prioritization of short-term mood (i.e., preferring to feel better right now even if this will lead to feeling worse later).Task aversiveness (i.e., thinking a task is frustrating, boring, or unpleasant in another way).Anxiety and fear (e.g., due to concerns over being criticized).Feeling overwhelmed (e.g., due to having so many things to do that it’s unclear where to start).Perfectionism (e.g., due to refusal to publish work with any flaws).Disconnect from the future self (e.g., viewing the consequences of your delay as something that someone else will experience).

Common Reasons Why People Procrastinate: Page 1

Delayed outcomes (e.g. due to rewards that are far in the future).Low motivation (e.g. due to low-value outcomes).Expected effort (e.g. due to hard tasks).Inertia (i.e. the tendency to keep doing what you’re already doing).Abstract goals (i.e. ones not clearly defined).Cognitive biases (e.g. being unreasonably pessimistic).Time-management issues (e.g., failure to prioritize tasks)Problematic traits (e.g. impulsivity)Underlying behaviors (e.g. rebellion against an authority)Underlying conditions (e.g. depression)Low energy (e.g. lack of sleep)Low capacity for self-controlDistracting environment

Common Reasons Why People Procrastinate: Page 2

<ul><li>Although some types of <a href="https://solvingprocrastination.com/perfectionism/">perfectionism</a> and <a href="https://solvingprocrastination.com/fear/">fear</a> generally increase procrastination, other types generally decrease it (by increasing people’s motivation to act).</li><li>Many of these issues are interrelated. For example, depression can cause lack of energy, which can exacerbate anxiety, which can increase task aversiveness. Similarly, the effect of <a href="https://solvingprocrastination.com/anxiety/">anxiety</a> on procrastination can be reduced by factors like high <a href="https://solvingprocrastination.com/self-efficacy/">self-efficacy</a> and <a href="https://solvingprocrastination.com/procrastination-study-mindfulness/">mindfulness</a>.</li></ul>

The Relationship Between These Reasons & Procrastination

<ul><li>For example, one person might procrastinate due to anxiety, while someone else might procrastinate due to a combination of perfectionism and abstract goals. </li><li>Furthermore, a person can procrastinate for <a href="https://doi.org/10.1177/09567976221093307">different reasons</a> at different times and under different circumstances, sometimes leading to differences in <a href="https://solvingprocrastination.com/procrastination-types/">how they procrastinate</a> too.</li></ul>

People Can Procrastinate For Different Reasons

People sometimes procrastinate because they prioritize their short-term mood over their long-term achievement and wellbeing. For example, a student might delay doing an important assignment that they find stressful, because this helps them feel better in the short term.This primarily happens when people postpone doing something that they expect will cause them negative emotions. This phenomenon is a form of mood repair and the pleasure principle (<a href="https://doi.org/10.1037/0003-066X.52.12.1280">tending</a> to seek pleasurable activities and avoid unpleasant ones).

Prioritization of Short-term Mood

People sometimes procrastinate because they perceive their tasks as unpleasant. For example, someone might delay making an unpleasant phone call, to delay the negative emotions that this phone call could bring.A task can be seen as aversive (i.e., unpleasant) due to many issues, like being frustrating, boring, or monotonous, or involving uncertainty (e.g., because its instructions are unclear). Aversiveness depends on people’s subjective perception; for example, introverts might find a certain social task unpleasant, while extroverts might find it enjoyable.

Task Aversiveness

People sometimes procrastinate because they’re anxious about or afraid of something. For example, someone might delay checking their bills because they feel anxious about seeing how much they need to pay. Similarly, an author might delay getting feedback on their book, because they’re afraid of being criticized.People can be anxious about or afraid of many things, like failing or being negatively evaluated. These concerns are often—though not always—irrational, for example because they’re exaggerated.

Anxiety and Fear

People sometimes procrastinate because they feel overwhelmed. For example, someone might delay cleaning their house because there are so many things to do that they don’t know where to start.People can feel overwhelmed for many reasons, such as that a task seems too hard or too complicated. In the context of indecision and analysis paralysis (or choice paralysis), this is often due to choice overload (or over choice), where people have too many options to choose from.

Feeling overwhelmed

People sometimes procrastinate because of their perfectionism. For example, a researcher might keep going over a paper’s draft even once it’s good enough to submit, because they’re unwilling to accept that it might have any flaws (even inconsequential ones).This is sometimes associated with a desire or intent to pursue a better option later, for example when someone delays starting to exercise at home, because they want to eventually join a gym, even though it would still be better for them to start exercising now regardless.

Perfectionism

People sometimes procrastinate because they feel disconnected from their future self. For example, someone might delay improving their diet, because they view the consequences of a bad diet as a problem that someone else (i.e., their future self) will need to deal with.This phenomenon is called temporal disjunction (or temporal self-discontinuity), and can increase the prioritization of short-term mood.

Disconnect From the Future Self

People sometimes procrastinate because they discount the value of future outcomes. For example, someone might delay working on a project whose rewards they’ll only receive in a month, because those rewards are so far away that they don’t feel real.Essentially, outcome delay reduces people’s perceived value of outcomes, which reduces people’s motivation to act. This phenomenon, called temporal discounting.

Delayed Outcomes

People sometimes procrastinate because their motivation to act is lowVarious issues can reduce people’s motivation, including:<ul><li>Low-value outcomes</li><li>Delayed outcomes</li><li>Motivators that are extrinsic and controlled, rather than intrinsic and autonomous</li><li>Outcomes and actions that are incompatible with a person’s self-identity</li><li>Low expectancy of achieving positive outcomes, for example, due to imposter syndrome or low self-efficacy</li><li>Difficulty in associating tasks with their outcomes</li><li>Low achievement motivation- a weak innate drive to pursue one’s goals.</li><li>Underlying conditions, like depression.</li></ul>

Low Motivation

People sometimes procrastinate because taking action requires effort that they’re reluctant to exert. For example, someone might postpone a task because they expect it to take a lot of hard work, which they don’t want to do now.The more effort people think is required, and the more reluctant they are to exert effort, the more likely they are to procrastinate. Effort can take various forms, like physical or mental exertion. People can also engage in effort discounting, by devaluing outcomes that require effort.

Expected Effort

Inertia is people’s tendency to keep doing what they’re already doing, which can lead them to keep procrastinating once they’ve started. In addition to practical considerations, inertia as a cause of procrastination can involve various psychological mechanisms. For example, it can involve reduced motivation to act. It can also involve inaction inertia, where skipping an initial opportunity to take action decreases the likelihood of taking action under similar future opportunities.

Inertia

Goals that are unclear can make people more likely to procrastinate than goals that are concrete and well-defined. For example, goals such as “get fit” or “start exercising” are vague, and are therefore more likely to lead to procrastination than a concrete goal like “be able to run on the treadmill’s medium setting for 30 minutes straight”.Concrete goals are especially effective when they’re associated with a specific plan of implementation, like “go to the gym on Monday, Wednesday, and Friday right after work, and spend at least 20 minutes running on the treadmill each time”.

Abstract Goals

Various cognitive biases can lead to procrastination. Examples are:<ul><li>Pessimism bias can cause someone to incorrectly assumes that their project is likely to fail, which can discourage them from even trying</li><li>Optimism bias can lead to procrastination if it causes someone to incorrectly assumes that they won’t run into any issues while working</li><li>Planning fallacy- people underestimate how long it will take to complete a future task</li><li>Bandwagon effect can make someone more likely to procrastinate if they see their peers doing the same.</li><li>Projection bias can exacerbate procrastination cycles</li></ul>

Cognitive Biases

Some time-management issues can lead to procrastination. For example, someone might procrastinate on an important task if they fail to prioritize their tasks properly, and consequently fail to realize how important it is to finish that task on time.These issues are often driven by underlying issues with emotion regulation. For example, if someone is afraid of a task because they doubt their ability to complete it, then they might convince themselves that the task is easier than it really is, to protect their feelings in the short term.

Time-Management Issues

Some personality traits can increase the likelihood of procrastination. Some traits are:<ul><li>Impulsivity (the tendency to act on sudden whims without thinking ahead)</li><li>Distractibility (difficulty in maintaining attention due to the tendency to be easily diverted from matters)</li><li>Disinhibition</li><li>Proneness to boredom</li><li>Sensitivity to outcome delay</li><li>Impatience</li><li>Laziness</li><li>Low perseverance</li><li>Insecurity</li><li>Low confidence</li><li>Low self-compassion. </li><li>Other traits, like extraversion and neuroticism, can also matter, primarily by influencing how people procrastinate.</li></ul>

Problematic Traits

For example, a student procrastinate on studying- they are self-handicapping so that if they do badly they can attribute it to procrastination rather than their abilities, to protect their self-esteem.Underlying behaviors include:<ul><li>Self-sabotaging, when people procrastinate to hinder their own success and wellbeing</li><li>Sensation seeking, like when they want to add challenge and excitement to tasks like working up against deadline.</li><li>Seeking distraction</li><li>Seeking control, to feel in control of their life and schedule</li><li>Rebellion- to get revenge against an authority figure that they resent</li><li>Multi-tasking</li></ul>

Underlying Behaviors

Some underlying conditions can make people more likely to procrastinate. For example, ADHD (attention-deficit/hyperactivity disorder) can make it harder for someone to concentrate on work, and consequently more likely to stop engaging with it. Similarly, depression can also cause someone to procrastinate, by making them feel tired and reducing their interest in outcomes.

Underlying Conditions

Low levels of mental and physical energy can lead to procrastination. For example, someone might delay washing the dishes when they get home, because they’re tired from having worked hard all day.Low energy levels can be caused by various issues, like lack of sleep, burnout (a form of emotional exhaustion), and depression,

Low Energy

Self-control (also known as self-discipline and willpower) reflects people’s ability to guide their behavior in pursuit of their goals, especially when faced with harmful temptations. Being able to exert self-control is crucial to successfully self-regulating one’s behavior and avoiding procrastination. Accordingly, procrastination is sometimes said to occur because of akrasia, a state of mind where someone acts against their better judgment due to a lack of sufficient self-control.Various issues can lead to low self-control, like genetic predisposition, exhaustion, and decision fatigue

Low Capacity for Self-Control

Various aspects of the environment and situations that people operate can make people more likely to procrastinate. For example, a student may be more likely to procrastinate when there are many distractions in their environment (e.g., access to social media platforms like Reddit), or when they’re in a noisy environment.Many situational factors can make procrastination more likely, including clutter, problematic timing of shifts at work, unclear directions, unstructured work, and poor organizational fit.

Problematic Environment

To stop procrastinating, do the following:<ol><li>Set specific and realistic goals</li><li>Assess your procrastination. Identify cases in which you procrastinate, to figure out what you procrastinate on and how (by browsing social media). Then, think about where and when you procrastinate (at home or the library, in the morning or evening). Figure out why you procrastinate (e.g., due to perfectionism, or abstract goals)</li></ol><ul><li>Create an action plan. Use relevant anti-procrastination techniques</li></ul><ol><li>Implement your plan. Make sure to reflect on your progress and refine your approach, Figure out which techniques work for you</li></ol>

Overcoming Procrastination

Everyone procrastinates at sometime. But, understanding why you procrastinate will help you know what anti-procrastination techniques to try. 

A practical, concise, and research-based guide about why people procrastinate.

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