Lecture Notes on Overcoming Procrastination

Introduction

• Presenter: Fay, a full-time doctor in the NHS with ADHD.
• Topic: Strategies to overcome procrastination.
• Purpose: Share five actionable steps to combat procrastination based on personal experience.

Personal Experience with Procrastination

• Common situation: Being immobilized by guilt and stress about pending tasks (essays, exams, projects).
• Personal struggles: Desire to be a doctor, start a YouTube channel, handle everyday tasks, etc.
• Realization: Developed strategies to combat procrastination effectively.

Five Actionable Steps to Stop Procrastination

1. Start with the Easiest Task First

• Controversial strategy: Start with easy tasks instead of the most daunting ones.
• Reasoning: Transitioning from inactivity to productivity is easier when starting small.
• Method:
  • Brain dump: Write down all tasks and stresses.
  • Pick an easy task that can be completed in less than 15 minutes.
  • Examples: Doing laundry, replying to emails, starting with easy practice questions.
• Benefit: Builds momentum and self-esteem, providing evidence against self-defeating beliefs.

2. Make it Fun

• Concept: Incorporate enjoyable elements into productivity.
• Methods:
  • Have a pleasant drink.
  • Create an aesthetic working environment.
  • Work with a friend.
• Controversy: These methods might distract or delay the start, but they can bridge the gap from inactivity to productivity.
• Example: Person B uses enjoyable methods to transition from procrastination to productivity more effectively than Person A, who remains inactive.

3. The Two-Minute Rule

• Concept: Commit to starting a task for just two minutes.
• Purpose: Lower the barrier to starting, often leading to continued work beyond the two minutes.
• Key Point: Allow yourself to stop after two minutes if desired, but no timer should be set to avoid distraction.

4. Put Your Phone Away

• Importance: Essential for reaching flow state, where one is fully immersed and productive.
• Problem: Phone notifications disrupt flow and productivity.
• Solution:
  • Keep the phone out of sight, ideally in a bag or pocket.
  • Turn off laptop notifications.
  • Use a pen and paper for quick notes to avoid phone usage.

5. Check It Off

• Significance: Physical act of checking tasks off provides a rewarding dopamine kick.
• Method:
  • Use a pen and paper for a physical checklist.
  • The act of crossing off tasks enhances motivation and satisfaction.
• Reference to "Atomic Habits": Discusses the importance of rewards in habit formation.

Conclusion

• Recap: These strategies helped Fay overcome procrastination despite time constraints and ADHD.
• Encouragement: Try these strategies to improve productivity and achieve goals.
• Further Resources: Suggested additional video content about reducing screen time and Fay’s life as a doctor.
• Call to Action: Like, comment, and subscribe for more content.