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1
Hey friends, welcome back to the channel and to Book Club,
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the ongoing series where we distill and discuss highlights and summaries from some of my favourite books.
3
And today we're going to be talking about procrastination.
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So I'm going to be sharing five of my top insights from this book, Solving the Procrastination Puzzle, by Professor Tim Pitchell,
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who is a world -leading professor of psychology at Carleton University.
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I think he's retired now actually, but he spent basically his entire life studying the field of procrastination.
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But this is a very small,
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very accessible book that basically summarises his four decades worth of insight in the field of procrastination into to a very short, very readable book.
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So let's start by talking about that procrastination is actually a way bigger problem than we give it credit for.
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Like there are a lot of people that identify as being procrastinators.
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Oh, lol, I'm such a procrastinator.
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Lol, look at me, I like to leave things to the last minute.
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And we think that it's not a big deal.
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We think that, oh, who cares?
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I'm just the sort of person who likes working to deadlines or like, I enjoy working under pressure.
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But in this book, Tim Pitchell cites a bunch of evidence
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that suggests that actually procrastination bleeds into all other areas of our life as well.
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It's not just that you suck at delivering a essay or homework assignment on time for the deadline.
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It's that if you don't solve this procrastination problem, you are literally wasting your entire life away.
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So firstly, there's some pretty strong evidence that people who procrastinate, procrastinators, tend to have worse health than people that don't.
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And this is for two main reasons.
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The first one is that procrastination causes stress.
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And this comes from Professor Fushia Surwa, who I also did an interview with on my podcast Deep Dive.
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You can find that on all podcast platforms.
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But essentially, procrastination tends to cause large amounts of stress.
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We've all felt that stress just before a deadline.
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We've all felt the stress of like, oh, I'm putting this thing off and I feel more stressed the more I put this thing off.
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Stress is generally very bad for us.
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It's bad for our physiology.
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It's bad for our bodies.
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It's bad for our immune system.
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And secondly, people who procrastinate tend to also procrastinate from health promoting behaviors.
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The sort of person who procrastinates from handing in an essay
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on time at university is also probably the sort of person who procrastinates from exercise
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or from healthy eating or from going to the doctor when there's a problem.
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And then reason number two, why procrastination is actually a way bigger problem than we think it is, is the idea of regret.
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So when someone close to us dies, for example, there tend to be two sorts of regrets that we experience.
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There are regrets of omission and regrets of commission.
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Now, regrets of commission are doing the wrong thing and regrets of omission are not doing the thing at all.
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Now, it turns out that when someone close to us dies, the regrets that we tend to experience more of are the regrets of omission,
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the things that we didn't get a chance to do.
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And apparently the regrets of omission
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that relate to our own procrastination are the most troubling in the grieving process
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when it comes to grieving for a loved one.
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If we have procrastinated from doing something
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that we know we would have wanted to do or they would have wanted us to do,
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and we did not do the thing because of procrastination, that feels really, really bad when we lose someone close to us.
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And thirdly, procrastination is a big deal because procrastination literally sabotages our happiness.
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And we've got a bunch of psychologists and philosophers who basically agree
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that happiness and fulfillment is often found in the pursuit of self -directed goals.
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And so when you procrastinate from in particular self -directed goals, then you're literally sabotaging your own happiness.
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So I find those points pretty interesting because it made me realize
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that actually procrastination is a bigger deal than I was thinking it was.
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And now whenever I find myself procrastinating, I remind myself, hang on,
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I do not wanna be a procrastinator here because actually this is not just affecting this situation at hand,
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like filing my tax return or whatever the thing might be.
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This is actually gonna bleed into the other areas of my life as well.
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Oh, and by the way, if you're vibing with this video so far,
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you might like to check out the interview that I've actually done with Tim Pitchell on my podcast, Deep Dive.
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You can find that on its YouTube channel and in all mainstream podcast platforms as well.
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All right, insight number two from the book, and which is sort of the main thesis of the book
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and the main thesis of Tim Pitchell's and Professor Fushia Sorwa's work is that procrastination is fundamentally an emotional issue.
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Because usually the reason why we procrastinate from things is because there's some sort of emotional blocker that's gotten in our way.
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There's some sort of internal resistance to the idea of doing the task.
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And underneath that resistance, there's always some kind of negative emotion.
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In my experience, that negative emotion almost always tends to be fear of some sort.
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But you might say fear and doubt, but I would say doubt is sort of a subset of fear because when you have doubt,
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you have fear that you're not good enough to do the thing.
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And so the way that I think about this is that when I'm procrastinating from something, what is my underlying fear?
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Like, is it a fear of what other people will think of me?
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Is it a fear of not being good enough?
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Is it a fear of failure?
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Is it a fear of success?
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Is it a fear of boredom?
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And so there's some sort of negative emotion which causes me to feel bad about starting the task.
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And therefore I give into feeling good.
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And when we give into feeling good, that is what fuels the cycle of procrastination.
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And so with that in mind, if we understand that generally 95 % of the time there is an emotional blocker to our procrastination,
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it means we can start taking steps to overcome that.
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And the first step is to name the fear.
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Personally, the thing I find most helpful here is just journaling.
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If I'm procrastinating for something for a very long time, I will either just think in my mind,
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like what's the fear here and try and name it to be like, what am I actually scared of?
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Or I will just open up day one, the journaling app that I use and just start journaling about it or use a pen and paper,
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depending on whatever I've got to hand.
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And usually I'll find that, ah, okay, I'm feeling the sense of aversion, this emotional aversion to doing this task.
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And the reason I'm doing that is because I'm worried about da da da.
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Now, getting over our fears and like overcoming fears and acting in the face of fear is a lifelong endeavor.
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But generally what I find and what the research suggests as well is that when you name that fear,
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when you bring it out into the light, it reduces the power that it has over us.
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If, incidentally, you're interested in learning more about this, then actually chapters four, five, and six of my upcoming book,
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Feel Good Productivity, are all about how to beat procrastination.
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And chapter five in particular deals with fear.
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It's all about the principles and strategies that we can use to overcome fear
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and the emotional blockers that cause us to procrastinate.
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And so if you're interested in checking the book out, you can go to feelgoodproductivity .com.
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And if you pre -order it before the book is released, you get a free $300 worth of bonuses.
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So yeah, feelgoodproductivity .com, also linked down below.
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All right, insight number three is that motivation is not a prerequisite for action.
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So motivation is this idea that we need to feel like doing something before we do the thing.
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And you often hear people say, oh, I don't feel motivated enough to do X.
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But what Tim Pitchell says in the book, and which I totally agree with,
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and I have been preaching to whoever will listen for a very long time,
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is that you do not need to feel motivated in order to act.
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Back when I had a job, I didn't feel like going to work quite a lot of the time.
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It'd get to a Monday morning and I'd be like, oh, I don't, you know, I really don't feel like going to work.
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But just because I don't feel like going to work doesn't mean I'm not going to work.
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Motivation is not a prerequisite for action.
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This, incidentally, is something that
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Jeff Hayden elaborates on in this very good book,
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The Motivation Myth, which I have a book club episode about linked up there or over there somewhere.
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And if you can really internalise this idea that you do not, in fact, need to be motivated in order to act,
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that one firmware update in your mind will completely and utterly change your life.
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Because there are so many instances in all of our lives where we allow that feeling, like I don't feel like it,
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stopping us from doing something that's genuinely going to help us build a life that we love.
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And one of the strategies I find particularly helpful for this is to really lean into identity.
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And that's something that Tim Pitchett agrees with, the procrastination stuff as well.
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When you have the identity of someone who is a procrastinator, when you have the identity of someone who doesn't get stuff done,
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it's way easier to allow this feeling of like, oh, I don't feel like doing it from stopping us from actually doing the thing.
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Whereas if you adopt the identity of a professional, you know, when I was working as a doctor,
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I am a doctor, therefore I go to work and do doctor stuff.
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It's like, it's not a choice.
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I don't have to feel like it to do the thing.
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I am a healthy person, therefore I go to the gym.
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I am a good husband therefore I spend time with my wife
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and kids you know it's like the identity leads to the behavior and
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so a good question to ask ourselves is to what extent
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are we allowing an identity label to prevent us from doing the thing
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and to cause us to procrastinate like when I was first writing my book
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when I was first writing this about three years ago I really struggled with imposter syndrome
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because I did not have the identity of being a writer similarly
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when I started my youtube channel
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I did not actually embrace the identity of being a youtuber whereas
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now I fully embraced well somewhat embraced the identity of being a writer
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and also fully embrace the identity of being a youtuber
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and therefore i do writing and i film videos whether
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or not i feel like it because i'm approaching it like a professional
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so again the question i would ask you is that
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if you're struggling with procrastination in a given area what would change
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if you decided to approach it like a professional would rather than like an amateur would an amateur acts
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when they feel like it a professional acts regardless of how
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they feel all right insight number four from the book is
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that if we want to reduce our risks of procrastination we want to try
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and strengthen the goal intention and this speaks to the idea
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that if we have a strong reason for why we are doing a particular thing, and in particular, if it is a self -directed goal,
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if the goal is actually something that we personally intrinsically want and value, rather than something that's been foisted upon us by the demands of society,
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then that is a strong goal intention.
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And that makes it less likely that we're going to procrastinate from the thing.
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Whereas if the goal intention is weak, or if we feel some level of controlled motivation for that particular goal,
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like if it's a goal that we're doing because we want a particular reward, or because we want to avoid a particular punishment,
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or because we're gonna feel shame
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if we don't achieve the goal
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you know all of those other negative reasons for doing a thing it becomes way easier to procrastinate on
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that kind of stuff and so for goals that are self -directed try
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and ask yourself how can i strengthen the intention behind the goal
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when my brother for example was studying for his exams to get into university
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he was struggling to motivate himself to do the thing
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because it's like oh you know maths exams are boring etc etc
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but what he did was
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that he changed his computer desktop wallpaper to a photograph of oxford university
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and he saw that every time he went on the computer
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and that strengthened his goal intention
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because he was like i do not enjoy this maths work right now
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but that is the goal
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that i want it's a goal i intrinsically want for myself
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i'm looking at the photograph on my desktop wallpaper therefore i'm less likely to procrastinate on
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that particular thing in my case the way
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i strengthen my goal intentions to go to the gym is i enjoy watching superhero movies
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because they're usually pretty ripped
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and after i watch like a marvel film it'll give me
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some inspiration to go to the gym a little bit more
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but also i had a phase a few years ago where
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i unfollowed a bunch of the pretty girls on my instagram
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and instead followed a bunch of dudes with like ripped six pack abs
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so now when i scroll through my instagram feed it's either friends
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or it's dudes with six pack abs or it's desk setups
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and those are like the three kind of categories of content
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that i consume on instagram and seeing dudes with six pack abs gonna sound weird
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but it strengthens my goal intention to take the gym a
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little bit more seriously your mileage may vary try whatever works for you
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but if you can try and strengthen a goal intention behind the thing
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that you're trying to do generally reduces the effects of procrastination
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and then insight number five is that a surprisingly effective tool for beating procrastination is what's called implementation intentions.
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Again, I write about these in this book as well, link down below if you want to check it out.
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And basically an implementation intention is if...
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x happens then i will do y
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so for example as a way for me to drink more water i have an implementation intention of
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when i make myself a cup of coffee i will drink water
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while the coffee is brewing similarly i also have another implementation intention attached to making a cup of coffee which is
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while the coffee is brewing
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then i will do some mobility exercises with like the kitchen towel that's in the kitchen
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because my mobility for my shoulders is really bad
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and it's a way of helping me stay more mobile
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and attach the habit or the action that i want to something else that I'm doing.
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In Atomic Habits, James Clear has another word for it.
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He calls this habit stacking.
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Like if you stack different habits on top of each other, implementation intentions, it's all the same general idea.
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If X happens, then I will do Y.
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Now, when it comes to procrastination, you can apply these implementation intentions to whatever you're struggling with.
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And generally it will make it easier to start doing the thing.
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So for example, one thing I procrastinate from a lot is to clean my room
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and tidy my room because it's just annoying and I don't like doing it.
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And so the implementation intention I have is that just before going to bed,
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A, I will listen to some kind of podcast on my AirPods and B, I will just spend five minutes tidying my room a little bit.
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Now, I still procrastinate from tidying my room quite a lot, but 50 % of the time,
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the fact that I have the implementation intention in my mind means
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that I actually spend five minutes tidying my room and then it just looks a little bit nicer.
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The other big way of using implementation intentions is time -based implementation intentions, which is just a fancy way of saying,
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put the thing on the calendar.
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So for example, these days, every morning, the implementation intention I have is, I often find myself procrastinating from filming videos,
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but my implementation intention is every morning the first thing
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that i'm going to do after breakfast is to make myself
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a cup of coffee to play a song on the guitar to warm myself up
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and then to film a video
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it's like i do those three things coffee guitar film a video in fact just before filming
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this one i was singing in the blood by john mayer
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absolute banger of a tune similarly an implementation intention is that
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if it gets to 5 p .m i will stop work
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and i will go to the gym whatever the thing might be it's basically time blocking
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but there's so much evidence behind it from professor golwitzer
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and like literally hundreds of studies that have shown that
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when you set an implementation intention and you're specific about what is the if that's going to lead to the response,
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then that makes it way less likely that you're going to procrastinate from it.
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And again, if you're interested in reading more, you can find out more in my book where I talk about more about this
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and specifically how to apply it to your life as well.
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Now, if you're interested in more details about how to specifically apply implementation intentions to manage your time
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and to be more productive,
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then you might like to check out my completely free productivity classes over on Skillshare who are very kindly sponsoring this video.
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If you've been living under a rock, then you might not have heard of Skillshare.
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They're a fantastic online platform with classes on all sorts of topics from interior design
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and cooking to productivity and lifestyle design and coding and AI and careers and almost anything you can think of,
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there is a fantastic class on Skillshare for the thing.
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I've personally been teaching on Skillshare since 2019, so I've got about a dozen classes on Skillshare,
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all of which you can access completely for free with the Skillshare free trial.
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So if you happen to be one of the first thousand people to hit the link in the video description,
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then that will let you sign up to a completely free trial of Skillshare.
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And during that trial, you can check out any of my classes,
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I have three that are specifically about productivity and two that are specifically about how to study more effectively for exams.
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So if you're a student and you haven't seen those, you might like to check those out.
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I can basically guarantee that if you watch those classes and implement what you've learned,
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you will pretty much double your productivity and probably increase your effectiveness as a student as well.
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There's also a really good Skillshare original that they recently published called Make AI Work For You, Break Creative Block by Smitesh Mistry.
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And that's all about how to use AI to overcome creative block and gain inspiration.
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And AI is something that I've been using quite a lot in my life to help overcome writer's block as well.
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So if you're interested in checking any of those out, then click on the link in the video description and
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that will let you sign up to a completely free trial of Skillshare.
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And thank you so much Skillshare for sponsoring this video.
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And if you're interested in more specifically how I personally use implementation intentions to manage my time and be more productive,
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then check out this video over here.
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It's all about the Trident Method, which is a three -part method that I personally use for staying organized,
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for managing my time and for being more productive.
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So thank you so much for watching and I'll see you hopefully in the next video.
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Bye -bye.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “How to Stop Procrastinating”. Le parole che ritornano più spesso: procrastination, intention, fear, goal, implementation. Questo video contiene 253 frasi e 3494 parole da ripetere con lo shadowing. Il parlato dura 13:38. Chi parla va veloce, circa 256 parole al minuto: aspettati suoni legati e ridotti. Il 82% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| intention sostantivo | /ɪnˈtɛnʃn̩/ | intenzione |
| implementation sostantivo | /ˌɪmplɪmənˈteɪʃən/ | implementazione, attuazione |
| regret verbo | /ɹɪˈɡɹɛt/ | rimpiangere, rammaricarsi |
| insight sostantivo | /ˈɪnsaɪ̯t/ | introspezione, approfondimento |
| strengthen verbo | /ˈstɹɛŋ(k)θən/ | rinforzare, rafforzare |
| overcome verbo | /ˌəʊ.vəˈkʌm/ | superare, sconfiggere |
| motivation sostantivo | /ˈmoʊ.tə.veɪ.ʃən/ | motivazione |
| podcast sostantivo | /ˈpɑdˌkæst/ | podcast, audioprogramma |
| productivity sostantivo | /ˌpɹɒdʌkˈtɪvəti/ | produttività |
| habit sostantivo | /ˈhæb.ɪt/ | abitudine, consuetudine |
| embrace verbo | /ɛmˈbɹes/ | abbracciare |
| motivate verbo | /ˈmoʊ.tɪ.veɪt/ | motivare |
| tidy aggettivo | /ˈtaɪ.di/ | ordinato, pulito |
| happiness sostantivo | /ˈhæpinɪs/ | felicità, gioia |
| whereas | /(h)wɛɹˈæz/ | laddove, mentre |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| check out verbo | investigare |
| find out verbo | scoprire |
| get over verbo | superare, vincere |
| open up verbo | aprire |
| turn out verbo | risultare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- We think that, oh, who cares?
- It's bad for our physiology.
- It's bad for our bodies.
- It's bad for our immune system.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect continuous have/has been + -ing — un’azione iniziata prima e ancora in corso | have been preaching · you've been living · I've personally been teaching |
| Frasi condizionali if + frase, will/would + verbo — una condizione e il suo risultato | If X happens, then I will do |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | person who likes · people who procrastinate · person who procrastinates |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | have procrastinated · I've actually done · that's been foisted |
Pronuncia a cui fare attenzione
Chi parla usa 71 contrazioni e forme ridotte, come I'm, you're, don't. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: strengthen /ˈstɹɛŋ(k)θən/, mathematics /mæθ(.ə)ˈmæt.ɪks/, thesis /ˈθisɪs/, underneath /ˌʌndɚˈniθ/, thirdly /ˈθɚdli/
- I suoni “sh” e “zh”: intention /ɪnˈtɛnʃn̩/, implementation /ˌɪmplɪmənˈteɪʃən/, intentions /ɪnˈtɛnʃənz/, motivation /ˈmoʊ.tə.veɪ.ʃən/, emotion /ɪˈməʊ.ʃən/
- Parole lunghe — attenzione all’accento: implementation /ˌɪmplɪmənˈteɪʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, productivity /ˌpɹɒdʌkˈtɪvəti/, similarly /ˈsɪm.ə.lə.li/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: habit /ˈhæb.ɪt/, happiness /ˈhæpinɪs/, whereas /(h)wɛɹˈæz/, helpful /ˈhɛlp.fl̩/, whoever /huˈɛvɚ/
- Consonante finale — senza aggiungere una vocale dopo: regret /ɹɪˈɡɹɛt/, intentions /ɪnˈtɛnʃənz/, insight /ˈɪnsaɪ̯t/, podcast /ˈpɑdˌkæst/, habit /ˈhæb.ɪt/
- /æ/ — più aperta della “e”: podcast /ˈpɑdˌkæst/, habit /ˈhæb.ɪt/, happiness /ˈhæpinɪs/, whereas /(h)wɛɹˈæz/, exam /ɪɡˈzæm/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come intention, implementation, regret.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.