How To Defuse Procrastination And Be Productive (Without Using Willpower)

The discussion centers on overcoming procrastination by understanding the brain's working memory and utilizing motivational interviewing techniques. Instead of relying on sheer willpower or merely "getting started," the focus is on identifying achievable tasks that bridge the gap between what one should do and what one wants to do. This method, rooted in addiction psychiatry, advocates for doing the "next best thing" to build momentum. Additionally, the "doorway effect" is highlighted as a cognitive reset tool, suggesting that walking through doorways can help shift focus and reduce resistance to tasks.

• Procrastination involves a conflict between tasks you should do and things you want to do.
• The common belief is that overcoming procrastination requires willpower and discipline.
• Procrastination is not just about avoiding one task; it often involves multiple tasks that are avoided and distractions that are indulged in.
• Procrastination can involve a variety of activities, not just the obvious distractions like video games or social media.

"There's no point in even wasting your time reading one line of a textbook unless we are going to study enough to actually do well on the final."

• The idea here is that partial efforts are futile unless they contribute to the ultimate goal, similar to how partial digging doesn't reach water if the well isn't deep enough.

"When we think about procrastination, we think like, oh, the way to overcome procrastination is discipline, willpower."

• This highlights the common misconception that willpower alone can conquer procrastination, ignoring the underlying cognitive processes involved.

"Here's the task that you should do, you should study, and then here's what you want to do, you want to play video games."

• Illustrates the classic internal conflict in procrastination between obligations and desires.

"It's not like we just don't want to study; we also need to take out the trash and then we also really should update our resume."

• Emphasizes that procrastination isn't limited to avoiding a single task but involves several tasks being postponed.

• Working memory plays a crucial role in how we experience and manage procrastination.
• When procrastinating, we don't actively think about all possible tasks and distractions due to working memory limitations.
• Understanding working memory can lead to strategies that help manage procrastination more effectively.

"If you understand how working memory works, then we'll actually figure out a really interesting technique that can help a lot with procrastination."

• Suggests that a deeper understanding of cognitive processes, like working memory, can offer new solutions to procrastination beyond sheer willpower.

"When you actually pay attention to how you procrastinate, you aren't actually thinking about the million things that you actually need to do."

• Indicates that our working memory limits the number of tasks and distractions we can consider at any given time.

"There's all kinds of options down here, but in our experience of procrastination, we don't think about those options."

• Points out that our cognitive limitations prevent us from considering all possible productive and distracting activities, influencing procrastination behavior.

• The podcast suggests that understanding the science of procrastination can lead to more effective strategies.
• Instead of relying solely on willpower, leveraging an understanding of cognitive functions could provide better outcomes.
• Working with a coach can amplify efforts by providing personalized support and accountability.

"Working with a coach is about amplifying your time and effort."

• Highlights the benefit of external support in overcoming procrastination, suggesting that a coach can enhance productivity and goal achievement.

"Coaches provide personalized support to help you set appropriate goals, make progress, and even work through setbacks."

• Emphasizes the tailored assistance coaches offer, which can be more effective than self-directed efforts alone.

"There's a tension between these two things, and what we try to do is we exert willpower to try to push things in this direction."

• Describes the typical approach of using willpower to manage procrastination, which may not be the most effective strategy.

• Working memory is limited in capacity and can only hold a certain number of conflicts or cravings at any given time.
• Craving requires an object; it cannot exist in isolation, e.g., one craves specific items or feelings like pizza, love, or appreciation.
• Cravings and resistance are highly specific and localized to what is currently in working memory.

"Our working memory is only able to crave a limited number of things right so you can't use the sentence I crave period that's not a sentence does that make sense crave requires an object."

• Craving is inherently linked to specific objects or desires, illustrating the limitations of working memory in managing multiple cravings concurrently.

• The principle of working memory is utilized in addiction psychiatry to help individuals overcome strong biological drives associated with addiction.
• Motivational interviewing is an evidence-based technique used in addiction psychiatry, particularly in the planning phase, to address addiction.

"We discovered this principle in addiction Psychiatry and once we started working with this principle of working memory it turns out that we can teach someone who is like addicted to methampetamine or crack cocaine or opiates or marijuana we can use this principle to overcome the strong strong biological drive to engage in an addiction."

• By understanding the limitations of working memory, addiction psychiatry can develop strategies to help individuals manage and overcome addiction.

• Motivational interviewing avoids directly instructing patients on what they should do, recognizing this can lead to resistance.
• Behavior is often viewed on a spectrum, such as the choice to drink or not drink, with procrastination as a common struggle between two poles.

"There is the ideal scenario which you are pushing them towards they resist that those particular things and they end up doing whatever the hell they want so what did we discover in motivational interviewing we discovered that the best way to start is not by telling them what they should do."

• Direct instructions often lead to resistance; motivational interviewing seeks to engage patients in a way that encourages self-directed change.

• Procrastination often stems from vague goals or the perception of high costs associated with desired actions.
• The "next best thing" principle suggests breaking down tasks into manageable steps to reduce resistance and increase engagement.

"What we really want to do is I'm going to get boil this down to a principal do the next best thing what does that mean the next best thing if you can't do this thing do the next best thing."

• The "next best thing" approach helps individuals overcome procrastination by focusing on achievable tasks rather than overwhelming goals.

• Procrastination is not about what one can do but about forcing oneself to do what one should do.
• Recognizing the vague nature of tasks like "study" can lead to more specific, actionable steps that are easier to accomplish.

"When we procrastinate we never ask ourselves recognize this procrastination is not about what you can do it is about forcing yourself to do what you should do."

• By identifying and addressing the vague nature of procrastination, individuals can develop clearer, more actionable plans to achieve their goals.

• People often operate on wishes, hopes, and dreams rather than their actual capabilities.
• The goal is to identify manageable tasks that are achievable and realistic.
• Overcoming procrastination involves focusing on what you can do, rather than what you should avoid.
• Evidence-based studies suggest that making small, achievable changes is effective in overcoming addictions and procrastination.

"What can you do? This is the main question you need to ask yourself. What can I get away with before I start scrolling?"

• The focus should be on identifying small, actionable tasks that can be accomplished before engaging in distractions.

• The common advice to "just get started" can create resistance and is not always effective.
• Starting small can sometimes lead to feelings of inadequacy and demotivation if the task doesn't seem to solve the problem.
• Simply starting without a clear goal or outcome can feel like wasted effort.

"If it works so well, why don't you do it all the time? It's because getting started actually creates resistance."

• The idea of "just getting started" can be misleading as it may not address the underlying issues of procrastination.

• The effort required to start a task is often the same, regardless of the size of the task.
• Completing a slightly larger task can yield greater satisfaction and motivation due to cognitive processes.
• The brain's reward system is more activated when a task seems to have a meaningful outcome.

"The work of pulling out the textbook and reading one line is the same as the work of pulling out the textbook and reading five lines."

• Engaging in tasks that offer a larger perceived benefit can enhance motivation and productivity.

• Instead of starting with the smallest task, focus on the "next best thing" that offers a meaningful outcome.
• Avoid focusing on minimal actions that do not significantly contribute to overcoming procrastination or addiction.
• Motivational interviewing emphasizes doing tasks that provide a tangible sense of progress.

"We say do the next best thing. Don't do the first thing, don't do the weakest thing."

• The strategy involves prioritizing tasks that are more impactful, thereby enhancing motivation and reducing procrastination.

• The focus should not be on starting with the smallest task but on what you can actually do.
• Beginning at the very start may not provide enough perceived gain, which is crucial for motivation.
• It's important to create options that are feasible and gradually build towards larger goals.

"What we really want to do is not actually start at the beginning because that does not give our brain a sense of enough gain from an action."

• Starting at the beginning may not be motivating enough due to a lack of perceived benefit.

"If you can't do this, then can you do this? If you can't do this, can you do this?"

• The approach involves creating multiple options that are achievable rather than focusing on a single daunting task.

• Procrastination can be better managed by understanding working memory.
• Working memory can create internal conflicts that require significant willpower to overcome.
• Creating multiple options (C, D, E) can reduce resistance and make tasks more manageable.

"If you are procrastinating, you have to understand working memory and if you understand working memory then you will understand that there are actually many easy ways for you to do stuff."

• Understanding working memory can reveal simpler methods to accomplish tasks, reducing procrastination.

"Once your brain wants a particular thing and wants to avoid a particular thing, this conflict is kind of locked in."

• Internal conflicts in working memory can make task initiation difficult, necessitating alternative strategies.

• The doorway effect can be leveraged to reset working memory and resolve internal conflicts.
• Walking through doorways can help reset your mind and change your thinking patterns.
• This effect can be particularly useful for individuals struggling with addiction or procrastination.

"There's this really interesting neuroscientific or psychological principle called the doorway effect."

• The doorway effect is a psychological phenomenon that can be exploited to reset working memory.

"If you walk out of your door to your room and you walk out of the door to your house and you make one circuit around the block, you'll notice that your thinking will automatically change."

• Walking through multiple doorways can significantly alter your thought process, providing a mental reset.

• Motivational interviewing can be a valuable tool in managing procrastination.
• Understanding the science behind motivational interviewing can make tasks easier and increase productivity.

"Understand the science of motivational interviewing and start to harness those principles and make things way easier on yourself while you get way more stuff done."

• By applying motivational interviewing principles, individuals can simplify task management and enhance productivity.