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Deep Dive with Ali Abdaal
World's Leading Expert On How To Solve Procrastination - Dr Tim Pychyl
Aug 25, 2022
01:21:40
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Quick takeaways
- Recognizing common experiences cultivates self-compassion and separates us from emotions.
- Setting meaningful and manageable goals is crucial to overcoming procrastination.
- Using the RAIN method helps understand emotional barriers and take action to overcome procrastination.
Deep dives
Importance of understanding common humanity and self-compassion
It is important to recognize that as human beings, we all share common experiences and emotions. Accepting our common humanity allows us to cultivate self-compassion and separate ourselves from our feelings.
Insights on procrastination and goal setting
The podcast episode features a conversation with Professor Tim Pichel, an expert in procrastination. The discussion explores the reasons behind procrastination and the importance of setting meaningful and manageable goals.
The role of discipline and motivation in achieving goals
Discipline and motivation are crucial for goal pursuit. While discipline can feel like willpower and is correlated with conscientiousness, motivation often follows action rather than preceding it.
The paradox of finding happiness in goal pursuit and being present
There is a paradox between finding happiness in goal pursuit and being present in the moment. Both have their place, and it is important to strike a balance between striving for goals and finding joy in the present.
Overcoming Procrastination: Recognize, Accept, Investigate, Nurture
One effective strategy for overcoming procrastination is to use the RAIN method. This acronym stands for recognize, accept, investigate, and nurture. The first step is to recognize when you are procrastinating and acknowledge the emotions and thoughts that are holding you back. This could include anxiety, fear, or perfectionism. Once you recognize these emotions, the next step is to accept them without judgment and allow yourself to feel them. From there, you can investigate the root causes of your resistance and explore why you are feeling anxious or afraid. This can help you gain insight and perspective on the situation. Finally, it's important to nurture yourself and practice self-compassion, recognizing that these emotions are a normal part of the human experience. By using the RAIN method, you can better understand your emotional barriers and take action to overcome procrastination.
The Power of Just Doing the Next Action
One key strategy for tackling procrastination is to focus on just doing the next action. This involves breaking tasks or projects into smaller, manageable steps and then taking immediate action on the next step. By focusing on the next action, you can avoid getting overwhelmed by the entire task and build momentum towards completion. Additionally, it is essential to recognize that the presence of fear, anxiety, or perfectionism should not prevent you from taking action. Instead, you should allow these emotions to coexist with your commitment to moving forward. Taking a few deep breaths and practicing self-compassion can help calm your mind and create the necessary space to take action in spite of any emotional barriers. By prioritizing the next action and cultivating the courage to be, you can overcome procrastination and make progress towards your goals.
💌 Sign up to LifeNotes here 👉 https://go.aliabdaal.com/lifenotes/podcast
We can all struggle with procrastination. Putting stuff off not only makes us feel bad but it can set us back in our careers and lives. So what do we do about it? Dr Tim Pychyl is as one of the world’s leading experts in procrastination. He has written two books about how and why we procrastinate, as well as many scientific papers. In this episode of Deep Dive I talk to Tim about what exactly procrastination is, how to nudge ourselves into better habits, and spirituality and flow. Tim is such a brilliant and knowledgable researcher and this conversation gave me fascinating look into the the psychology of procrastination.
0:00 Intro
1:58 Procrastination vs. delay
9:43 Why can procrastination feel good?
13:41 Getting started
21:10 Goals, discipline, motivation
33:54 How can we achieve effortlessness?
38:02 Spirituality and flow
45:00 How do we nudge ourselves into habits?
56:44 Procrastination as an emotional problem
1:07:28 Why tips and tricks don’t always work
1:13:15 Reading philosophy
1:15:14 Being a father
🔗 CONNECT WITH TIM
🐦 Twitter
💻 Website
📕 Solving The Procrastination Puzzle
📙 Procrastination, Health and Wellbeing
🔗 CONNECT WITH ALI
💌 Sign up to my weekly email newsletter
🎥 YouTube Channel
💻 Website
📸 Instagram
🐦 Twitter
👥 Linkedin
💙 The Friendzone Discord
📚Check out my New York Times Bestselling book Feel-Good Productivity!
Amazon
Website
📚 RESOURCES MENTIONED
The War of Art by Steven Pressfield - https://geni.us/H7z29S
The Moral Animal by Robert Wright - https://geni.us/fwolPQ
Atomic Habits by James Clear - https://geni.us/lsrei
The Art of Procrastination by John Perry - https://geni.us/RbB8ZP
The Power of Habit by Charles Duhigg - https://geni.us/h3XN0s6
The Power of Vulnerability by Berne Brown - https://geni.us/b19T
The Willpower Instinct by Kelly McGonigal - https://geni.us/L8oK5
The Courage to Teach by Parker Palmer - https://geni.us/7Aa9a5
A Guide to the Good Life by William Irvine - https://geni.us/A7bExOK
Happy by Derren Brown - https://geni.us/GHHI
The Daily Stoic by Ryan Holiday and Stephen Hanselman - https://geni.us/alvI2o
Four Thousand Weeks by Oliver Burkeman - https://geni.us/oZwL
The Way of Zen by Alan Watts - https://geni.us/rqlvW6
Radical Compassion by Tara Brach - https://geni.us/zypL
Affect Regulation Training by Matthias Berking - https://geni.us/UlSk9z
The Courage to Be by Paul Tillich - https://geni.us/cf0JR
Man’s Search for Meaning by Victor E Frankl - https://geni.us/nFjoNo
Find the show notes and the transcript on the website: https://aliabdaal.com/podcast/
Sponsored by Shortform
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