Written by: April 7, 2024
“Procrastination is the silent dream killer.”—Dr. Tunde Salami
5 techniques to have a bias for action (and build the life you want):
Principle-First
Imagine this: It's early in the morning, the world is quiet, and a whole day stretches out before you, brimming with potential.
You've got big goals and dreams—all waiting on the other side of getting started.
Yet, bridging the gap between goals and taking action can sometimes feel insurmountable.
The secret to conquering procrastination? Mastering activation energy—the initial burst of effort needed to begin a task or project.
Because once you take that first step, momentum builds, making it easier to keep going.
So today, I’ll cover 5 catalysts for action.
SUPERHUMAN SCORING
In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.
Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.
Impact (9.5/10)
Have you ever spent 3 days procrastinating on something that takes 3 minutes to do?
Procrastination is more about emotional management than time management.
I recall being a first-time manager who needed to give constructive feedback to a member of my team. The more I put off the task, the larger it seemed.
Procrastination can lead to increased stress and anxiety (not to mention the erosion of personal and professional trust).
In other words, the pain of inaction is higher than the pain of doing.
Onwards to the 5 strategies…
Setup (7.0/10)
1. Chunk It Down
I often procrastinate when 1) I haven’t identified the immediate next step or 2) The task feels too big.
Actions:
- Spotting the immediate next action is often as simple as writing it down. If you still don’t know what to do, your next step is to research or have a conversation with someone who does.
- Break your big projects down into smaller components. (For example, if you want to start a small business, the first steps involve: opening a bank account, forming an LLC or getting incorporated, and signing up for a service to take payments.)
- Lay one of these bricks every day. The inevitable result is a sturdy wall.
2. Swallow the Frog
“If the first thing you do each morning is to eat a live frog, you can go through the day with the satisfaction of knowing that is probably the worst thing you’ll have to do all day long.”
—Mark Twain
The frog is a metaphor for your most important task, often the activity we dread doing.
My advice: Channel your peak state of energy to your most crucial to-do (usually in the morning). You’ll have more activation energy to hurdle the obstacle.
3. The Four Quarters Method
Whenever I used to hit a snag in my day, I’d think: “I’ll wait until tomorrow for a fresh start.”
It’s how watching one Netflix show spirals into binging a whole season. Or how an unhealthy snack can turn into an unplanned cheat day.
Sound familiar?
Then, I came across The Four Quarters Method (courtesy of Gretchen Rubin).
The big idea: What if you viewed your life like a game—with four daily quarters?
The next time you procrastinate…don't wait for a fresh start tomorrow. There's another quarter right around the corner.
4. Pomodoro Technique
Enjoy a challenge?
Gamify your productivity with the Pomodoro Technique.
(Coincidentally, I used this method to write this newsletter.)
- Choose a task
- Set a timer for 25 minutes (1 Pomodoro)
- Work on the task until the timer rings
- Take a 5-minute break
- Repeat
25 mins of pure focus is science-backed: It's cognitively challenging but feels attainable.
I’ve started using this kitchen timer, so I don’t risk getting distracted using a timer on my phone or desktop browser.
5. The Focus Forcefield
Focus is a modern-day superpower.
Build a “focus forcefield” to shield yourself from distraction.
Actionable tips:
- Put your phone in Airplane Mode or Do Not Disturb Mode while working.
- Turn on your phone’s Grayscale Mode to reduce screentime by 50 minutes daily.
- Turn off desktop notifications.
- Block distracting websites with a tool like Freedom.
Maintenance (7.5/10)
Those were 5 techniques to conquer procrastination. Some of these methods might be more effective for you than others.
Experiment with each of them, and see what works best for you.
One more thing: You might not be lazy but just burned out. If you’re a former high achiever and in a rut, then rest.
BRINGING IT HOME
I’ll leave you with one of my favorite ads of all time:
I’m rooting for you.
All systems go,
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