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  • In all the studies of procrastination, what theyve basically said are two things:  number

  • one, you can’t find some work reward that’s going to take the place of procrastination.

  •  Right?  If the reward for procrastination is that you get to spend five minutes distracted

  • by Facebook, you have to allow yourself to do that. That has to be part of your work

  • day.  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 theyve done is, theyve tried to ignore that urge.

  •  They try 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, theyve lost, you know, all of this time.  It’s because they

  • haven’t accommodated that need.  

  • Again, once the 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 youve been trying

  • to suppress it.  

  • But the other thing we also know, and this is very interesting, and this is something

  • I actually found when writing the book.  The more you focus, the more that focus becomes

  • a habit.  So, willpower is like a muscle, right?  It’s this muscle that you can build

  • up, and it gets tired, but the more you exercise it, the stronger it gets.  The same is true

  • of our ability to focus.  The more you practice focusing, the easier focusing becomes.  

  • And so the other answer for procrastination is, don’t beat up on yourself.  Let yourself

  • practice going longer and longer and longer without taking a five-minute break to check

  • Facebook because after three or four weeks, after three or four months youll be able

  • to sustain focus much longer, but the key is, you can’t change everything overnight.

  •  You can’t suddenly say, I want a brand new habit tomorrow and expect it to be east

  • and effortless.  It’s something you have to give yourself permission to take a little

  • bit of time to practices because youre building up neuro pathways associated with

  • certain behavior and those neuro pathways just build up over time.  You can’t speed

  • up that process any more than is natural.   

In all the studies of procrastination, what theyve basically said are two things:  number

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Facebookで丸一日を過ごさない方法 (How Not to Spend Your Whole Day on Facebook)

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    VoiceTube に公開 2021 年 01 月 14 日
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