The ONLY Way To Stop Procrastinating | Mel Robbins

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Category: Productivity Tips

Tags: habitsprocrastinationproductivitysciencestress

Entities: BitcoinCIOsMel Robbins

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Summary

    Understanding Procrastination
    • Procrastination is not about the work itself; it's a form of stress relief.
    • Stress from personal life issues can trigger procrastination at work.
    • Mel Robbins emphasizes that procrastination is a habit, not an identity.
    Breaking the Habit
    • All habits consist of a trigger, a pattern, and a reward.
    • The trigger for procrastination is stress, the pattern is avoidance, and the reward is stress relief.
    • To change the habit, acknowledge the stress and interrupt the pattern by counting 5-4-3-2-1.
    • Engage your prefrontal cortex and start working for just five minutes to overcome avoidance.
    Actionable Takeaways
    • Recognize procrastination as a stress relief habit.
    • Identify stress triggers but focus on changing the avoidance pattern.
    • Use the 5-second rule to disrupt the procrastination cycle.
    • Start tasks with a commitment to work for just five minutes.
    • Understand that beginning a task increases the likelihood of continuing it.

    Transcript

    00:00

    you're not a procrastinator you have a habit of procrastinating big difference because if it's a habit I can teach you to use science to break it so let's talk

    00:20

    a little bit about procrastination who in here struggles with procrastination yeah and the rest of you that are trading your hand or just procrastinating on doing it aren't you I know you see I always thought procrastination had to do with the thing I was procrastinating around right like that procrastination has something to do

    00:36

    with work believe it or not procrastination has nothing to do with your work procrastination is a form of stress relief let me explain this so let's say that you've got some stuff going on in your life and heck who doesn't have stuff going on in your life

    00:52

    maybe you're fighting with your significant other maybe moms or dads health is failing and it's really really upsetting you maybe you've got some financial stuff you put too much of your savings into Bitcoin and now that that's crashed you're stressed out about it right and so you go into work and when

    01:09

    you get into work you got stuff to do you kind of walk in and you got this big stress ball that subconsciously is hanging over your head and so you walk in and you sit down and you know you've got 13 phone calls you need to make and you also know that you've been chickening out you've been making easy

    01:26

    calls and there's a bunch of CIOs or other people that are higher level that you haven't been calling and so as you sit down to do it you've got the stress on your shoulders your brain that it starts to go wait a minute what you want me to make a call to somebody that I'm scared to make absolutely not I'm so

    01:41

    stressed out about can we just watch some cat videos for a minute and next thing you know an hours gone by and then of course what do you do you beat yourself up so the only way that you can break this habit and that's an important word for you to hear you're not a

    01:57

    procrastinator you have a habit of procrastinating big difference because if it's a habit I can teach you to use science to break it you see all habits have three parts there's a trigger and in the case of procrastination the

    02:13

    triggers always stress then there's a pattern you repeat and in the case of procrastination it is to avoid doing something and then there's a reward you get a little stress relief the only way to break a habit you guys is not to deal

    02:29

    with the triggers you're never gonna get rid of the stress in your life but you can 100% change your pattern of avoiding work so next time that you're in a situation where you feel yourself hesitate you spent way too much time checking out the highlights from last

    02:45

    night's scores what you're gonna do is you're gonna go up I must be stressed out about something acknowledge the stress then go 5 4 3 2 1 I want you to count to yourself because I want you to interrupt the habit that's stored here and I want you to awaken your prefrontal cortex then I want you

    03:02

    to just work just for five minutes the reason why I want you to only work for five minutes is because your problem isn't working it's the habit of avoiding I just need you to start and here's the other cool thing we know based on

    03:17

    research that if we can get you to start 80% of you are going to keep going [Music] [Music]