0:01 you're procrastinating because you're
0:03 choosing to it's not because you're lazy
0:05 overworked or some helpless victim of
0:07 circumstance no you're putting things
0:09 off because you're avoiding discomfort
0:11 but lucky for you stopping
0:12 procrastination is surprisingly simple
0:14 you just don't want to hear it because
0:15 the truth isn't comfortable but if
0:16 you're serious about getting out of your
0:18 own way this is going to change your
0:20 life first let's call procrastination
0:22 what it really is avoidance you're
0:24 dodging something be it fear boredom or
0:27 effort the task you're doing feels too
0:29 hard too tedious or maybe you're just
0:31 scared you'll fail but the thing is
0:33 putting it off doesn't make it go away
0:35 it just builds pressure you think you're
0:37 avoiding discomfort but all you're doing
0:38 is trading short-term relief for
0:40 long-term stress it's like sticking a
0:42 Band-Aid on a bullet wound it doesn't
0:44 solve the problem it just delays the
0:45 inevitable you tell yourself you'll do
0:47 it later but that's a lie you're not
0:48 going to magically wake up more
0:50 motivated tomorrow trust me you think I
0:52 work better under pressure but that's BS
0:55 too you don't work better you just work
0:58 faster because you have no choice in the
1:00 result quality often suffers because the
1:02 truth is you're not waiting for the
1:04 right time you're waiting for the work
1:06 to feel easy but it never will waiting
1:07 doesn't make hard tasks easier it just
1:09 gives you less time to do them that's
1:12 the truth so stop fooling yourself now
1:13 here's the part you're not going to like
1:15 stopping procrastination is ridiculously
1:18 simple not necessarily easy simple all
1:21 you have to do is start that's it the
1:23 hardest part of any task isn't doing it
1:24 it's starting once you take that first
1:26 step momentum kicks in like that 3:00
1:28 a.m. water and the task becomes
1:29 manageable but the longer you sit there
1:30 thinking thinking about it the bigger
1:33 and scarier it feels the task itself is
1:35 not the problem it's your hesitation
1:36 think about it have you ever started
1:38 something and thought wow this is so
1:40 much worse than I imagined chances are
1:42 no starting is always easier than the
1:44 nightmare you built up in your head so
1:46 why the delay here's a strategy I
1:48 personally use myself for killing
1:49 procrastination I like to call it just
1:52 start method first set a timer for 10
1:54 minutes tell yourself I'm only going to
1:56 do this for 10 minutes if it sucks I can
1:58 stop guess what nine times out of 10 you
2:01 won't stop why because starting breaks
2:03 the mental block second do the easiest
2:05 part first don't over complicate it if
2:07 you need to write a paper just open the
2:08 document and write the title and outline
2:10 if you need to clean pick up one thing
2:12 momentum is your best friend and small
2:14 wins create big progress and lastly
2:16 don't multitask procrastinators or
2:18 should I say you love multitasking
2:20 because it feels productive without
2:21 actually accomplishing anything focus on
2:23 one thing and block out everything else
2:26 no Tik toks no YouTube no distractions
2:27 but let's address your excuses because I
2:30 know they're coming I don't have time no
2:31 you do you're just wasting it scrolling
2:33 on your phone or binge watching Netflix
2:35 everyone has the same 24 hours it's
2:37 about how you use them I don't feel
2:39 motivated guess what again motivation is
2:41 a scam it's fleeting and unreliable stop
2:43 waiting to feel like doing the work
2:44 discipline gets the job done not
2:47 motivation it's too hard sure some tasks
2:49 are tough but avoiding them doesn't make
2:50 them easier start small break it into
2:52 steps and stop whining about it but what
2:54 happens after you start how do you keep
2:56 going simple build momentum think of
2:58 momentum as a snowball it starts small
2:59 but the more you roll with it the bigger
3:01 bigger it gets every small action adds
3:03 up you finished the title and outline
3:04 great now tackle the next cleaned your
3:07 room awesome now handle the papers
3:09 momentum doesn't require Perfection it
3:12 requires consistency the more you do the
3:14 more confident you feel action creates
3:16 confidence not the other way around you
3:17 don't need to feel confident to start
3:20 you just need to start to feel confident
3:21 but I'm too tired but I don't know where
3:24 to start but what if I fail your butts
3:26 are excuses dressed up as reasons but
3:28 I'm too tired then do something small
3:30 even 5 minutes of progress is better
3:31 than nothing but I don't know where to
3:34 start start anywhere pick the easiest
3:36 most obvious thing and go from there but
3:39 what if I fail you might and that's fine
3:41 failure isn't the end it's feedback
3:43 failure makes you learn adapt and try
3:45 again sitting on your hands because
3:46 you're scared doesn't protect you it
3:48 just keeps you stuck stopping
3:50 procrastination is a habit not a
3:52 one-time thing and habits are built
3:54 through repetition start by tackling the
3:55 hardest thing first every morning this
3:57 is called eating the Frog and it works
3:58 because once the hardest task is out of
4:00 the way everything else feels easier but
4:01 as I said you can always do the easiest
4:03 part first set clear deadlines for
4:05 everything open-ended tasks breed
4:07 procrastination and of course reward
4:08 yourself after completing tasks your
4:10 brain loves dopamine so give it a reason
4:11 to associate finishing tasks with
4:13 pleasure I'm going to be brutally honest
4:15 with you nobody's coming to save you
4:17 your boss your parents your friends
4:18 they're not going to swoop in and force
4:20 you to get your act together it's on you
4:21 every time you procrastinate you're
4:23 choosing short-term Comfort over
4:25 long-term success and that's the real
4:27 tragedy remember that but the good news
4:29 is you have a choice every second you
4:30 waste is a second you could spend
4:32 building the life you want so stop
4:35 waiting for motivation Clarity or a sign
4:37 the only sign you need is this video get
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