Introduction to Overcoming Procrastination

[00:00:00] Feeling overwhelmed by tasks you keep putting off? In today's Thrive in 5, we are diving into unique ways to overcome procrastination, including setting anchor actions, using rewards, and implementing a two minute transition.

[00:00:14] Today, we're tackling procrastination with a few fresh tricks. We all have those tasks that we put off even when they're important. And sometimes it's hard to take that first step. The good news, small targeted actions can help you break out of procrastination and make steady progress.

[00:01:10] So let's go over some new unique strategies to help you overcome procrastination one step at a time. 

Anchor Actions: Tying Tasks to Habits

[00:01:17] The first one we're going to talk about is called Anchor Actions. We are going to use Anchor Actions to get started. It is a great way to beat procrastination. These are simple actions tied to existing habits.

[00:01:32] For example, if you procrastinate on replying to emails, tie this task to something you already do daily. Like your morning coffee or tea. Once you've anchored your action task to the habit, it's easier to start because it feels like a natural part of your routine. Small anchored actions create momentum and make it easier to get started on the task that you'd rather avoid.

Two Minute Transition: Quick Mental Prep

[00:01:57] Next, we're going to talk about the two minute transition. A two minute transition is a quick mental prep that shifts your mind from one task to the next. When you're avoiding a task, set aside two minutes to mentally get ready. Close any distracting tabs, clear your workspace, or quickly jot down what you're about to accomplish. This mini transition helps you feel prepared and makes it easier to dive in, especially if the task has been a little bit intimidating.

[00:02:29] Think of it as a warm up that helps your brain focus on the work ahead. 

Rewarding Small Wins: Building Motivation

[00:02:34] The last one we're going to talk about today is rewarding the small wins immediately.

[00:02:40] Overcoming procrastination often requires motivation, and what better way to build it than by using rewards? Set up a reward system for small wins to celebrate each little milestone. Maybe it means taking a quick break, treating yourself to a coffee, or giving yourself five minutes to relax after you complete a step.

[00:03:00] By rewarding yourself, you're positively reinforcing your actions, making it more likely that you'll tackle the next step. It's a great way to create a cycle of motivation and progress. 

Recap and Final Tips

[00:03:13] So, the next time you find yourself procrastinating, try these fresh approaches I talked about today.

[00:03:19] To recap, your action steps today when procrastination sneaks up on you is to use your anchor actions to connect your tasks to routine. Implement a two minute transition to get in the zone and reward your progress along the way. Small steps can add up to big progress, and with these tips, you'll be ready to tackle anything on your list.