Lecture #7 - My Method for Defeating Procrastination

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This video lecture is the 7th in a series of lectures for first-year college students, tentatively titled "How to Do Well in College." This lecture is about how to overcome procrastination. The first point is that procrastination is not a time management problem. Rather, it is a problem with regulating ones emotions. As a result of this, I use three techniques to combat my own lack of motivation:
1) Rewards
2) Serious Temptation Removal
3) Motivation Harvesting
The third of these is is a term of my own invention, and it is the most effective method, at least for me.

[dadsonworldwide]

Classical philosophy should never have been taken out of basic education.
Your work here is such a great tool for everyone and you bring the arguments to life in a great way also.

[JM-usfr]

I think motivation harvesting is one of the more difficult things to do because we’re not always aware of what motivates us, and it often takes a bit of creativity to see in which situations we would be motivated to finish something.

Also, I think he only glossed over it, but breaking down your task into small bite-sized subtasks is one of the most important things you can do. Make the subtasks so trivial that they are laughably easy to do (“clean entire house” turns into “wash a single cup”).

[metsrus]

My problem with procrastination was rooted in perfectionism, fear of failure, and low self worth. My recommendation is just to "do it". Doing things in the last minute and pressure from deadlines don't always inspire the best ideas, you are just using the avoidance of punishment from a deadline as motivation. It's overcoming the roadblock of initiating something, having the time to prepare, revise your ideas, and build on them that produce the best work.

Putting off things will eventually become a bad habit that will carry into later life. Never starting that business because you fear failure, or waiting for the perfect idea to write your first book.

[ReflectionOcean]

00:02:01 Design a study space away from distractions like the library desk setup.
00:05:38 Break tasks into smaller parts and reward yourself after completing each part.
00:07:22 Remove tempting distractions to focus on the task at hand effectively.
00:07:32 Utilize browser blockers and work in distraction-free environments to enhance productivity.
00:08:06 Print out materials to minimize digital distractions and stay focused on the task.
00:08:26 Implement a cell phone lock box or use a phone charging station as a tool to avoid distractions.
00:10:57 Engage in a work accountability group to boost motivation and productivity consistently.
00:13:04 Set up scenarios where external accountability motivates you to accomplish tasks effectively.
00:14:28 Arrange social commitments that require specific actions to leverage peer pressure positively.
00:15:32 Participate in regular activities that necessitate skill improvement to maintain motivation levels.
00:17:30 Sit in the front during lectures to prevent distractions and maintain focus on the material.
00:18:32 Practice motivation harvesting to manage emotions and enhance task completion.

[falibamse]

Procrastination self-help is my favorite form of procrastination. I've struggled all my life with procrastination, and have yet to finish my long overdue ph.D. The most efficient help has indeed been "work accountability groups" ("shut up and write" groups). It allowed me to finish nearly two research paper drafts last year. Though, like most other things I've tried, these too have diminishing returns over time

[JAC]

"Once you're on that rainbow road, you're not getting off." 😎🌈

Hell yeah, brother.

But in all seriousness, this was great. Even the opening quote was fantastic, and something I learned because of my late diagnosis of ADHD. "Procrastination is not a time management problem, it's an emotion management problem."

ADHD is emotional dysregulation, which people tend to think of as like anger or gleefulness or dejection, and sure, it can be all that, but it's also fundamentally the emotion of feeling motivated, and the ADHD brain can't regulate motivation. So we need tons and tons of "prosthetics" in the environment. I think your many ideas will help me a lot!

Thank you!

[khana.]

You can also try to evoke feelings by trying to remind yourself as to why you are studying. Also, learning to ENJOY THE PROCESS of studying and learning can be very helpful.

[PS_ItsMe]

Motivation is a fleeting experience, just like happiness. It's best to NOT WAIT for it. When it happens use it to propell you.
Instead, apply the 1% technique as detailed by James Clear-Atomic Habits.
Running a marathon turns into, running for 5 minutes a day.
Reading an entire book in a week turns into, reading a page a day everyday instead.
Losing weight becomes committing to five minutes of exercise a day as a way to install the showing up for yourself rather than mastering the habit immediately.
Great book!

[TheLucferreira]

For me a thing that works is I don't ever let my thoughts go to a direction contrary to the things I need to do. For instance, if I realize I am about to think "Ugh, I have to do that task tomorrow that is so boring" and things like that, I cut the thought in the middle and reframe it to a statement: "I have to do that thing tomorrow". Then I remind myself of the task while also not associating it with negative things.

[ethanhartman]

All great points. I loved my accountability partners in med school. One of the other great things about sitting at the front of the class is I feel less self conscious when asking questions or answering them. There seems to be nobody in front of me to judge me and therefore I feel less inhibited to engage in learning.

[wksers_serks]

I found it extremely helpful to encourage 2 things with myself:
1- to not care too much about the immediate end results( look far not near) as long as I've given it my best.
2- rewards system, basically If I successfully got the task(s) done(not half-assed it) then I deserve a reward. Whatever that reward may be.

In college went from Cs to As and even more it helped my way of studying and life in general.

By studying I mean: something many students, . including myself. Sometimes do is memorize a lot but hardly retain anything nor understand or comprehend concepts properly. Which goes without saying that it is obviously not a good thing.

By "giving it my best" and "not half-assed it". I found myself getting much better at actually getting concepts and I even found it that nothing is hard to understand as long as you actually give it enough attention and time. Worked like wonders with me.
A simple example of that from my very first year in college.
A course about genomics, it seemed to me hard at first. But after giving it proper efforts, by simply giving my best and not half-assed efforts. A final exam with 85 questions.
The professor came to me two days after the exam. He told me I got all those questions right, he even upgraded my final grade to be an A. I was at B- at best had I aced it.
That made me realize something
Whatever that something is. It's working, like really works.

My sincere word of advice to anyone reading this. Please know that you CAN. Only if you truly wish for it and If you give it your honest work and efforts.

And please don't let anyone put you down, your efforts in others' eyes may seem like nothing but you're the judge of yourself. If you see progress then celebrate it, and I mean it. Progress what matters the most. A step forward is always a step forward. Be it 1 step or a 1000 step.

Have a wonderful day ❤

[DerDoMeN]

Lucky are the ones who care enough what others think of them to be motivated by how others see you...

[frankbonsignore.RochesterNY]

I wish you were a professor of mine when I was in college back in the 70’s. I think your ideas are spot on.

[jti]

this was one of the most comprehensive and practical videos on how to beat procrastination. fantastic job! also would add that long term its important to get help on managing your emotions and deal with issues like fear of failure, perfectionism, etc.

[Walkneer_]

I want to add to the discussion the idea that motivation, focus, and drive have everything to do with your levels of dopamine. We might be tempted to treat ourselves after the effort but it prevents the brain to triggers dopamine during the effort on itself because he knows that you going to have your small dopamine hit afterwards … so in the long run it’s counterproductive you will slowly loose your interest about whatever you need to engage with .. what I suggest is 1. you have to convince yourself that this is the most important topic to learn and you really interested about it 2. Try to convince your self that the friction and the healthy struggle is the good part be patient it takes time 3. If you want a treat make it random : before your working session flip a coin and let the gods chose whether you’ll have music during the activity or coffee or your favorite food afterwards .. thanks to have read this, I hope it helps :)

[GeorgeDole]

Jeffrey, many thanks for your video series. I was told by an LA high school principal that ALL "teachers need to LOVE every student they teach". I later translated that to mean that, "I want my students to do the BEST in my course they can do". I'm was a first year 8th Grade Algebra-1 teacher from West LA in Carson City. All CA K-12 teachers can Retest (with "unpaid overtime") any quiz or major test, but very few do. As an Emergency Math teacher, my students were +90% Samoan and Hispanic with below Median Math scores, with no kids from "Tiger Moms". Only the 7th Grade Guidance Councelor told me about this CA state Retest policy. I started to retest during my 3rd of 8 quarters for this full year course. Retesting immediately increased grades for virtually all students. I was the only Algebra teacher of 4 who had the only students with A grades(9 at Christmas and 19 by mid-June). I was a 1st year CA Emergency Math teacher who taught statistics as a grad school Teaching Assistant at Villanova. I never taught 13-year-olds. The other 3 teachers had superior teaching techniques but didn't do "unpaid retesting" after reviewing at least major tests. I will Retweet all these videos and hope CA and other Retest allowed states inform parents to urge teachers to Retest at least major tests and spread your excellent learning college (and high school) survival videos far and wide. Best Regards. Peace.

[fluffysheap]

Here's the thing about motivation harvesting : there's too much time between the source of the motivation and the commitment. In your example, having a basketball game on Saturday gives you a reason to practice, but that doesn't stop you from doing something besides practicing on Monday through Thursday, and then on Friday it's too late anyway. Then on Saturday you lose the game.

In other examples this works better. In your example of falling asleep in class (which isn't exactly procrastination but you can substitute goofing off), sitting in the front will be an effective deterrent because that's a continuous situation that will prevent the problem in the here and now.

[tomaalexandru]

I procrastinated watching this video for an hour or so even if i really wanted to, and procrastination is a really BIG problem for me. I finally watched it and i think and hope that it will help me. THANK YOU!

[GoodGo]

I'm 52 yes old, everything this guy says is truth one way or another. Save this video for later and pay for it sooner or later. I know I have this problem, fear or laziness always used to get the best of me... but now, I'm pushing forward. It sucks but I now have to think of my retirement. No time for bs! Let's go people! Let's become what we want to be then play... I'll try to post my results if I don't get distracted! Lol! Keep up the great videos!

[sidesonx]

I love the cleanup at the end of each video. It makes me feel like I am attending your class.