878 - 4 tips to beat procrastination

Tiny Leaps, Big Changes

Gregg Clunis

Mental Health, Health & Fitness

4.2 • 917 Ratings

🗓️ 19 June 2023

⏱️ 19 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Procrastination is a universal struggle that can hinder our productivity and progress. It's a frustrating habit that affects many aspects of our lives, from work to personal goals. However, in the podcast "Tiny Leaps, Big Changes" hosted by Gregg Clunis, listeners are provided with valuable insights and strategies to combat procrastination and enhance their productivity.

Understanding Procrastination:

In this episode, Gregg Clunis delves into the concept of procrastination, emphasizing the frustration it brings. He explores common reasons why people procrastinate, including a lack of engagement, confidence, energy, and support. By understanding the root causes, listeners can gain valuable insights into their own procrastination patterns.

Ways to Get Organized:

To overcome procrastination, organization is key. Gregg introduces several practical techniques to help listeners get organized and stay focused.

The Eisenhower Box is a powerful tool for prioritization. By dividing tasks into four categories - Important and Urgent, Important but Not Urgent, Not Important but Urgent, and Not Important and Not Urgent - listeners gain clarity on what needs immediate attention and what can be delayed or eliminated.

Time blocking is another effective strategy discussed in the podcast. By dividing the day into dedicated blocks of time for different tasks or categories, individuals can structure their schedules and eliminate distractions during those focused periods. Flexibility is essential in making this technique work for individual needs and preferences.

The Pomodoro Technique provides a structured approach to working in focused bursts. By setting a timer for 25 minutes, working on a task, and then taking short breaks, individuals can maintain their focus and productivity throughout the day. This method helps break tasks into manageable increments and encourages sustained effort.

The 2-Minute Rule is a simple yet impactful strategy that encourages immediate action. If a task takes less than 2 minutes to complete, it is advisable to tackle it right away. For tasks that require more time, committing to at least 2 minutes of work on them can help overcome the initial resistance to getting started.

Behavioral Changes and Mindset Shifts:

Beyond organizational techniques, the podcast explores the importance of behavioral changes and mindset shifts in combating procrastination. Gregg emphasizes the significance of a healthy routine and environment, as they play a vital role in fostering productivity. Establishing positive habits and creating an environment conducive to focus and concentration can greatly enhance productivity levels.

Changing how we view tasks and time is another crucial mindset shift. Rather than aiming for perfection, focusing on progress and embracing the idea that imperfect action is better than no action can help overcome the fear of failure and perfectionism that often contribute to procrastination.

The podcast also highlights the role of rewards and positive reinforcement in behavior change. Celebrating small wins and acknowledging accomplishments can help maintain motivation and create positive momentum towards overcoming procrastination.

Transcript

Click on a timestamp to play from that location

0:00.0	Today we're going to talk about productivity.
0:02.8	More specifically, we're going to try to understand why we procrastinate,
0:06.9	what we can do about it, and how we can be more productive in our day-to-day lives.
0:11.2	Get excited, because this is Tiny Leaps. Big changes.
0:16.0	Welcome to another episode of Tiny Leaps, Big Changes, where I share simple strategies to help you live a more intentional life.
0:31.0	My name is Greg Klunis, and today I want to talk about productivity. I think it's something that we all struggle with.
0:38.0	It's something that we all need to be more of in our day-to-day lives, especially if we're working towards specific goals.
0:45.9	But it can be really challenging.
0:47.3	It can be difficult to actually follow through and be productive when we need to,
0:52.2	especially if we've had a hard day or if we are just not in
0:56.1	sort of the right mental place and so that got me thinking what is it that we
1:00.4	actually need to do what are the things that allow us to be more productive
1:05.3	when we need it in the moment regardless of what's going on for us? And I think I found a handful of tools that can help. And in a moment, I want to share those
1:17.2	tools with you. But before we jump into that, I think it's important that we start with an
1:22.0	understanding of procrastination.
1:24.8	More specifically, why do we procrastinate?
1:27.6	There are a handful of reasons why I procrastinate and I think they might be the same for you.
1:35.0	So I'm going to talk through each of those reasons and hopefully there'll be something that you can sort of take in and look for in your own day-to-day life.
1:44.7	So the first big reason is lack of engagement.
1:47.3	And this is where the task at hand is just not something you're that interested in.
1:51.0	Like you have to do it, it's important, maybe your boss asked you to do it, maybe it's for like a chore that you just don't really care about but needs to be done, but you're not that interested, you're not intrinsically motivated to move towards that action.
2:05.8	And this I think is often the reason, this is probably like the most common reason for procrastinating,
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Gregg Clunis, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Gregg Clunis and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.