6 Steps to Stop Procrastinating NOW 6 Schritte, um JETZT mit dem Aufschieben aufzuhören 6 étapes pour arrêter de procrastiner MAINTENANT 6 kroków do zaprzestania prokrastynacji TERAZ 6 passos para deixar de procrastinar AGORA 6 шагов, чтобы перестать откладывать дела на потом 立即停止拖延的 6 个步骤

- Welcome back to the procrastination series

that I have been intending to do for the past three years,

and yes, if you're wondering, this series

is self intervention for me.

So in yesterday's video,

we went deep into the science of procrastination.

There were lots of research studies,

lots of results, lots of insights,

and if you haven't seen that,

I'm gonna have it down in the description below,

but this video is gonna be a lot more actionable

because in this part two of our procrastination series,

we're gonna be talking about

how to stop procrastinating

in the moment when you notice yourself putting things off,

and to do that, we are gonna go through a process

of six steps starting with the step

that you might not have thought to do otherwise but

that science actually shows to be effective which

is to forgive yourself for any prior procrastination.

If you remember from yesterday's video,

we talked about a researcher named Timothy Pychyl

who's done quite a lot of research into the subject

of procrastination and one of the studies

that he did examined the role of guilt in procrastination que ele examinou o papel da culpa na procrastinação

and the forgiveness of that guilt. e o perdão dessa culpa.

When he surveyed 119 college students,

he found that students who

took the time to deliberately

forgive themselves for procrastination

in preparation for a midterm exam were actually less na preparação para um exame intermediário eram realmente menos

likely to procrastinate on future exams, provável procrastinar em exames futuros,

so before you get into any

of the other steps in this process,

if you are a chronic procrastinator,

if you've been kicking yourself for wasting tons of time, se você estiver se chutando por desperdiçar muito tempo,

first forgive yourself, primeiro perdoe a si mesmo,

and it's also useful to realize that going forward, e também é útil perceber que daqui para frente,

there is never going to be a perfect moment to study,

there's never gonna be perfect time to do it,

and this is one of the stories we tell ourselves right?

We think that in the future,

things are going to be better,

the stars are going to be aligned

and we're gonna be in a much better position

to actually get to work

and what you have to do is tell yourself

that this moment right now,

it's imperfect, it's not exactly what you want it to be,

but it is passable, it's enough for you to get to work

and at least make some progress.

From there, it is time to move on

to step two in the process,

which is to redefine success

to fit your present circumstances.

If you are already late on a project or homework assignment Se você já está atrasado em um projeto ou tarefa de casa

and you've put things off to the point e você colocou as coisas no ponto

where now it's unrealistic onde agora não é realista

to finish things with the original due date, para terminar as coisas com a data de vencimento original,

then even if you try to work very very hard, então, mesmo se você tentar trabalhar muito,

you're likely to fail, and as we talked about é provável que você falhe e, como falamos sobre

in the first video in the series,

part of the temporal motivation theory parte da teoria da motivação temporal

or the procrastination equation is expectancy. ou a equação da procrastinação é expectativa.

When we don't have an expectation

that we can achieve the goal we set out to do, que podemos alcançar o objetivo que nos propusemos a fazer,

we are much more likely to procrastinate on it somos muito mais propensos a procrastinar nele

or to put it off, so clearly,

if you're sitting there

looking at the hand that you've now dealt yourself olhando para a mão que você já lidou

and you realize that failure is likely option, e você percebe que a falha provavelmente é a opção,

you're probably not gonna be very motivated to work, você provavelmente não ficará muito motivado para trabalhar,

so instead, sit down and define a new version então, sente-se e defina uma nova versão

of what success looks like. de como é o sucesso.

For example, if the original deadline is now unrealistic,

you may need to set a new deadline,

maybe you even need to email your teacher talvez você precise enviar um email para seu professor

or email your group members and ask them for an extension. ou envie um email aos membros do seu grupo e solicite uma extensão.

Or for an example that isn't based on time, Ou, por exemplo, que não é baseado no tempo,

if you realize that you're not gonna get a 4.0 this semester

and that's what you wanted to do,

sit down and redefine your goal to be maybe 3.8.

That way, you can actually succeed from

where you are right now.

Of course, you do wanna make sure that this goal

is still fulfilling and challenging to you, ainda é gratificante e desafiador para você,

because if you make it too easy,

it's not gonna be motivating for different reasons,

and you're not gonna feel good about yourself even

if you do manage to achieve it.

All right, steps one and two are now out of the way,

those were kind of mental steps about kinda getting

your brain in the right place to get your work done,

and now we're moving to step three

which is the first really actionable tangible step

in the process and it's

to remove potential short-term distractions para remover possíveis distrações de curto prazo

from your environment. do seu ambiente.

For me, the first item of business here

is to clear my workspace,

close my tabs, close programs that are unrelated to my work,

clear my desk off, basically

try to get my space as optimized for the one task

I have decided to do and

if you can't get your workspace into the right configuration

for doing this, then you may want to change it.

If your dorm is a bad place to work for example,

then maybe go to the library or go to a coffee shop,

but you do wanna make sure

that you don't fall into the trap of finding a workspace que você não cai na armadilha de encontrar um espaço de trabalho

that is perfect, because no workspace is, isso é perfeito, porque não há espaço de trabalho,

and if you get into that trap, e se você entrar nessa armadilha,

trying to find a place that tentando encontrar um lugar que

is the most optimized place for working, é o local mais otimizado para trabalhar,

then you're never actually going to start your work, então você nunca vai realmente começar seu trabalho,

you're just gonna keep searching.

Secondly, it's probably a good idea

to have a list somewhere on your computer

or on a scrap of paper where you can write down errands

that come up or small tasks

that you think of doing, so you can do them later.

I'm not sure what you, but

one of my biggest procrastination triggers

is convincing myself that I just need to go check my email

or check up a few other things

or do some small tasks before I sit down

and do the thing that I really should be doing,

and I have had days go by,

even week sometimes where

I have filled my time with those small tasks

that really aren't all that important,

and I never actually get the real work done,

the real effective work that moves the needle in my business o trabalho realmente eficaz que move a agulha nos meus negócios

or my work, so make sure that you have that list, ou meu trabalho, por isso, tenha essa lista,

that you diligently write things down que você diligentemente anote as coisas

when they come into your attention,

then later on, when you have some time,

you can probably batch all of those tasks at once. 모든 작업을 한 번에 일괄 처리 할 수 있습니다. provavelmente você pode agrupar todas essas tarefas de uma só vez.

Next, try to dedicate at least a little bit

of time to taking care of your biological needs.

If you're hungry, make sure you eat a snack,

maybe have a bottle of water

or some tea or coffee next to you on your desk,

go to the bathroom, and if you feeling tired or fatigued,

at least take five minutes

to go for a quick walk before you start working.

Once you have checked off

all those little biological boxes though,

you're gonna wanna make sure to one,

get comfortable, so if you're energetic,

maybe try to find a standing desk

or a counter you can work at.

Otherwise, just to make sure

that you are seated with good posture

and that you are wearing clothes

that make you comfortable within the temperature

of the room that you are in.

And lastly, and you knew this was coming,

ask yourself, do I need the Internet?

Do I need access to a lot of the tools that are kind of

like defaults in my life?

Do I need my phone?

Remember, when you are really close to the Internet,

when you're really close to the things

that could be potential distractions,

your impulsiveness is higher,

you are more likely to give into those distractions,

so maybe put those away

or maybe disconnect from

the Internet on your laptop altogether.

Step four in the process

is to break your task down into smaller, é dividir sua tarefa em menor,

more actionable subtasks.

So here's the thing.

When you're working on a project,

you're never actually working on that project as a whole.

You're only ever working on one specific task,

and then in retrospect,

all those add up to look like a big project.

But when you are looking forward

and you are telling yourself I have to do

that entire project, it looks a lot more difficult,

and as we talked about in the first video of this series,

expectancy, the belief that you can actually do the thing

that you set out to do is a huge factor in whether

or not you're going to procrastinate.

A good example of this is the Tough Mudder

that I decided to run a couple of months ago.

This was 10 miles with more than

20 obstacles and going into it,

I was pretty confident that I could do it

but it still seemed like a huge challenge,

so once the starting gun was fired

and we actually got to start running,

I didn't think of it as a 10 mile challenge.

I wasn't thinking about all the obstacles to come.

Instead, my goal at any given moment was just

to make it to the next obstacle,

and of course, I did eventually cross the finish line,

shivering and on the verge of hypothermia actually,

but I did finish it and it was a result

of finishing one little task at a time

and as those stacked up one after the other,

they formed a huge project,

but in the moment I was never thinking about the project

as a whole and this is exactly how you should think

of your project, think about it

in terms of the individual task that needs to be done next,

the next step, and speaking of next steps,

the next step in this process

is to reframe your task

as input based rather than output based. como entrada baseada em vez de saída baseada.

What I mean by this is instead O que quero dizer com isso é

of focusing on the thing you need to do, de focar no que você precisa fazer,

even if it does feel small and actionable, mesmo que pareça pequeno e acionável,

instead try asking yourself to simply work for 20 minutes em vez disso, tente se perguntar para simplesmente trabalhar por 20 minutos

or work for 25 minutes in the case

of the Pomodoro Technique, da técnica Pomodoro,

and this is something that I've talked about many times e isso é algo que eu falei muitas vezes

in previous videos, I have made an entire video about it nos vídeos anteriores, eu fiz um vídeo inteiro sobre isso

but in case you haven't heard me talk about it before, mas caso você não tenha me ouvido falar sobre isso antes,

here is the 10 second version, aqui está a versão de 10 segundos,

essentially the Pomodoro Technique essencialmente a técnica Pomodoro

has you pick one task to work on. você escolhe uma tarefa para trabalhar.

You sit down, you set an actual physical timer Você senta, define um cronômetro físico real

for 25 minutes and you only work on por 25 minutos e você só trabalha em

that task during that time, essa tarefa durante esse tempo,

and what makes this technique so effective e o que torna essa técnica tão eficaz

and why I use it almost every single day

is that it reframes your task, é que ele reformula sua tarefa,

whatever the task is, no matter how difficult it is, qualquer que seja a tarefa, por mais difícil que seja,

it reframes it and makes it just work for 25 minutes, reformula e faz funcionar por 25 minutos,

which is something that you know you can do. o que é algo que você sabe que pode fazer.

Finally, for our sixth step in the process, Por fim, para a sexta etapa do processo,

if you are starting a brand-new task, se você estiver iniciando uma tarefa totalmente nova,

then make that first Pomodoro session então faça aquela primeira sessão de Pomodoro

or that first input based session simply be the act ou que a primeira sessão baseada em entrada simplesmente seja o ato

of setting things up to do that task. de configurar as coisas para fazer essa tarefa.

By this, I mean instead of actually diving in Com isso, quero dizer, em vez de realmente mergulhar

and working on the parts of the task

that you know are difficult,

see what you can set up around it, veja o que você pode configurar em torno dele,

and I actually did that for this video series. e eu realmente fiz isso para esta série de vídeos.

During the editing process, Durante o processo de edição,

instead of starting the edit right away, em vez de iniciar a edição imediatamente,

which I know is difficult and frustrating sometimes, que eu sei que é difícil e frustrante às vezes,

I first set a timer and I set up the file structure for it. Primeiro, configurei um timer e configurei a estrutura do arquivo para ele.

I set up all the folders, Eu montei todas as pastas,

all the quick access links, todos os links de acesso rápido,

all the little things that I do for every single video todas as pequenas coisas que faço para cada vídeo

that just make the editing process more convenient, que apenas tornam o processo de edição mais conveniente,

and as often happens when I do these Pomodoro sessions, e como acontece frequentemente quando faço essas sessões de Pomodoro,

I kind of got into the zone, Eu meio que entrei na zona,

and once all that little setup work was done, e uma vez que todo esse pequeno trabalho de configuração foi concluído,

I actually spent about a full hour editing before I Na verdade, passei uma hora inteira editando antes de

took my first break, and even deu o meu primeiro intervalo, e até

if for some reason you don't find yourself in the flow state se por algum motivo você não se encontrar no estado de fluxo

after doing this, well, depois de fazer isso, bem,

you have at least put in about 20 você colocou pelo menos cerca de 20

or 25 minutes of work getting everything set up, ou 25 minutos de trabalho para configurar tudo,

so when you come back for the next work section, então, quando você voltar para a próxima seção de trabalho,

it's all kind of ready for ya. está tudo pronto para você.

Now, in the next and final video in the series, Agora, no próximo e final vídeo da série,

we're gonna talk about some more high-level concepts

that can help you become less of a procrastinator overall,

and kind of shed that label

of chronic procrastinator if you identify with it,

but at least for now, with the process we've just outlined,

you now have the tools to stop procrastinating

in the moment on whatever it is you have been putting off. no momento em que quer que você esteja adiando.

Now, as I may have mentioned before,

there was a ton of research that went into this miniseries.

One of the most important

and useful sources that I consulted

was Barbara Oakley's book A Mind for Numbers,

which in addition to having several great

chapters on procrastination is also just

one of the best books that

I have ever come across for anyone wanting

to learn more effectively across the board,

and that is why if you have not already read this book,

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