How to Beat Procrastination (with science)

Learn the difference between procrastinating and a procrastination addiction.

Every week, I distil what really works for improving results, memory, depth of understanding, and knowledge application from over a decade of coaching into bite-sized emails.

=== Paid Training Program ===

(Designed for busy students and professionals aiming to achieve top results without endless studying. 77% of our students cover the same amount of study material in 30% less time within 1 month.)

=== Timestamps ===

00:00 Intro
00:35 What’s the difference?
03:15 The real problem
04:42 How to know: Step 1
05:19 How to know: Step 2
07:12 Is it different from ADHD?
09:07 Solution step 1
09:47 Solution step 2
11:07 Solution step 3

=== About Dr Justin Sung ===

Dr. Justin Sung is a world-renowned expert in self-regulated learning, certified teacher, research author, and former medical doctor. He has guest lectured on learning skills at Monash University for Master’s and PhD students in Education and Medicine. Over the past decade, he has empowered tens of thousands of learners worldwide to dramatically improve their academic performance, learning efficiency, and motivation.

[JustinSung]

Every week, I distil what really works for improving results, memory, depth of understanding, and knowledge application from over a decade of coaching into bite-sized emails.

[FFD]

I deleted all my socials bro suddenly im watching YouTube shorts

[FaisalAlvi]

I just added this video in my watch later list and procrastinated😂

[Yamagatabr]

"doom scrolling, binge watching, and then looking at youtube video till 4am and start questioning your life decisions" 😭😭😭😭😭😭

[vikramsingha]

Watching videos about Procrastination is also a way to Procrastinate
Our brain is very smart ! On how to make us avoid work

[carrieannkouri]

What you described is exactly why I deleted all social media apps off my devices. If I feel the urge to jump on social media, I read a book for 30 mins. After 6 weeks of doing this, I find my attention span has improved.

[sn]

My procrastination started after depression. I wasted 80% of my time in meticulous planning and daydreaming. I didn't complete courses I enrolled into, neither did I apply for jobs in time, nor did I attend any interview.... My career was in ruins when I was busy daydreaming about it.
Nothing helped except for outdoor activities like hiking, and sports.

[Ihtam]

I uninstalled the app which distracted me and now I'm here to see these kind of videos. Not even trying to study😭😭😭😭

[rodcon]

I’ve been a professional procrastinator for 46+ years. There was no internet, Facebook, instagram to be distracted by. And yet my procrastination is as strong at age 56 than it ever was.

[AfriLingua]

I procrastinate by watching videos on how to stop procrastinating😢

[jishajain]

Bad methods and procrastination ruined mine entirely. I have recovered from ocd and severe anxiety disorders without a therapist or medicines so it took me a long time. But i always had trouble developing my life in studies and procrastination ruined it even further. I didn't know the detriments because of the "normalization " of it but now after learning mental health skills i realise how i have never worked on my methods and because of it i hated studying and now I'm sitting for a big exam (after graduation), & i can't continue like this anymore. I know if i can build skills in other directions of life, i can do this too. I have lot of beliefs and fears around 'career, studying, learning'..I'm breaking all of them. I'm taking a year break to overcome my barriers and your channel is my guide towards it. Already implemented strategies but it'll take time. I know my growth is delayed and so will be my success, but I'm ready to break my patterns and face my fears and build the skills using the right methods without putting a time pressure on myself. I get very anxious while breaking them, but yes it's all a part of the process. I also see resemblance in your content with mental health skills (related to how brain works), which inspired me more to do this. Making the most of what I've and creating more towards the direction i want to go, thanks for your content Justin ! ♥️ let's build 💪

[ramanant]

Ok, all this deleting apps, setting timers, going out in nature, always lead to relapse. Why? Cuz you haven’t fixed your mindset towards procrastination or doom scrolling. How do you fix that? Find one factor that you’re so dedicated and truthful for, something that you will never cheat on; everytime when you get the urge to procrastinate or do a bad activity, just remind yourself about that one factor and say to yourself “If I do this wrong behaviour, it means I’m not faithful to (the one factor you’re so dedicated to), the more I’m disciplined, the more I’m truthful to it”; and when you keep reminding yourself everytime, see how magically your mood and life transforms. For me, it’s the love of my life. You will never cross that line once you see how powerful this self motivation is.

[natashatallent]

I don't mean to throw shade here, but this video is not about procrastination, it's about dopamine addiction. Obviously being addicted to social media can be a huge contributing factor, but it's not procrastination. Procrastination is putting something off because the perceived pain of doing the task is easy to counter with other things (eating, reading, visiting friends, going for a bike ride, or whatever). Getting past procrastination is a matter of figuring out why you don't want to do what you have to do, and then finding a source of motivation or joy to do the thing that has to be done.

[ReflectionOcean]

By YouSum Live

00:00:05 Procrastination can lead to life-ruining consequences.
00:00:32 Procrastination addiction impairs focus and self-regulation.
00:01:00 Addiction rewires the brain, causing withdrawal symptoms.
00:02:00 High dopamine from social media creates dependency and cravings.
00:03:31 Success requires effort, not instant gratification.
00:04:38 Procrastination addiction closes doors to meaningful achievements.
00:05:10 Recognizing distractions is the first step to combat addiction.
00:05:20 Removing distractions completely is crucial for recovery.
00:10:46 Mindfulness meditation aids in focus and distraction management.

By YouSum Live

[tomekovsky]

Thank you Justin. You helped me find out that I'm not in any sickness, like ADHD in particular. Now I'm very positive that I'm addicted to procrastination, which is not a disability, which means I can overcome it by my own will.

[vedantborse]

Thank you for opening my eyes ☀️☀️⚡ In today's world, there are only two types of people :- One is Successful and other is Unsuccessful. Refusing, Giving reason, blaming are too by products of procrastination

[destmichael]

I am Gen X and going back to school. I just found you. I am so glad I did. Thank you for what you post. Your procrastinating point is very interesting to me. I grew up outside in nature 😊. I have a flip phone without apps to limit distractions. I have been preaching for people to take back their down time. I see now it's more important then ever. I have a tablet for when I am done with my studies. I have a laptop for my schoolwork with apps I need for nursing school work, pen and paper. I see this as respect for myself, my family and my education. My MIL keeps asking me if I've seen whatever on Facebook. Like, no mom, why don't you tell me about it? I'm more interested in spending this time with you and what you want to talk about. 😊❤

[robertortiz-wilson]

This is the first video I found that’s reassured me of the possibility that the procrastination addiction I know I have doesn’t necessarily mean I have ADHD despite the overlap in symptoms. Thanks for that.

Very helpful video. I just need to put it to action. Then become increasingly consistent.

[pau]

the fact that i procrastinated watching this video (its been on my watch later playlist for a week)

[isabelaribbeiro]

One of my main distractions is my brain wandering through: 1- daydreams and/or 2- stuff i need to do, places i gotta go (and yes, i keep a brain dump list, constantly updated, so this wouldnt help). I wonder how i can put my mind away so i can focus 😅