“Time-wasting is like recharging your batteries and clearing away clutter,” says Michael Guttridge, a psychologist specializing in workplace behavior.
However, there is a fine line between beneficial and harmful time wasters. Engaging in activities that help you unwind, foster relationships, acquire new skills, or pursue hobbies can be constructive. On the other hand, indulging in trivial, unproductive tasks or procrastinating without purpose can be counterproductive. Such activities neither contribute to personal growth nor provide any learning opportunities.
In short, taking time to recharge can be beneficial. But what happens when unproductive time-wasting dominates your schedule? It’s important to distinguish between beneficial and harmful breaks procrastinationTo help you get your time back and increase productivity, here are eight scientifically-backed strategies for combating procrastination. These hacks will empower you to turn free time into opportunities for growth and efficiency.
Try it
James Clear, an author and entrepreneur, aptly wrote, “Most tasks you put off aren’t actually hard to do – you have the talent and skills to get them done – you just avoid starting them for some reason.” This insight forms the basis of the 2-Minute Rule, a powerful strategy for combating procrastination and laziness by making starting a task so simple that you can’t refuse it.
The 2-Minute Rule is divided into two parts. The first part is straightforward: if a task takes two minutes or less to complete, do it right away. This can be something as simple as answering an email or putting your clothes in the dryer. By tackling these small tasks right away, you can prevent them from piling up and becoming overwhelming.
The second part of the rule is about forming new habits. When you’re starting a new habit, make sure the initial phase takes no more than two minutes. While some tasks will inevitably take longer to complete, the key is to make the beginning so easy that it’s impossible to put off. For example, if you want to start a daily exercise routine, begin with just two minutes of stretching. This small, manageable step can help you overcome the inertia that often accompanies new endeavors.
Fear is a key factor in procrastination, and the 2-Minute Rule effectively addresses this by breaking tasks down into smaller chunks. By making the first step so simple, you lower the psychological barrier to getting started, making it easier to build momentum and work toward your goals.
Set macro goals and micro quotas
Motivation research shows that abstract thinking can significantly enhance discipline. While the advice to “dream big” is valuable, it must be balanced with intrinsic motivators. This balance is supported by various studies on self-determination theory.
The solution lies in setting “macro goals” and “micro quotas.” Macro goals represent your broader objectives, those big-picture items you want to achieve. Micro quotas, on the other hand, are small, daily tasks that move you closer to those bigger goals. These quotas are the minimum amount of work you must complete each day to make your bigger ambitions a reality.
By breaking down your goals into manageable daily tasks, you make each day more accessible and your goals more achievable. This method ensures that you make steady progress without becoming overwhelmed by the enormity of your ambitions.
Tim Ferriss shared a practical example from a friend who has written more than 60 books: “Two lousy pages. That’s my quota. Every day, I have to write two lousy pages. That’s it. If I write two lousy working pages, that day is a win.” This approach emphasizes the importance of consistent, small efforts. By setting a modest daily quota, you reduce the pressure to achieve perfection and instead focus on maintaining a steady pace.
Stop wasting time hugging
Multitasking is one of the biggest time wasters and is extremely ineffective. The human brain is designed to focus on one task at a time. Research from the Institute of Psychiatry at the University of London even found that multitasking can lower your IQ even more than not getting a night’s sleep or smoking marijuana!
The solution? Embrace single-tasking.
Focus on one task at a time. Remove distractions from your surroundings. Create a priority list to keep your tasks organized. Also, make sure you take regular breaks to maintain your focus and productivity.
By focusing your full attention on a single task, you increase your efficiency and the quality of work you do. This approach not only helps you manage your time better but also reduces the cognitive load on your brain, allowing you to perform at your best.
Prioritize as if you were going on a trip
Imagine you are about to leave on a long trip tomorrow, with no internet connection. How will you manage your day? Gwen Moran of Fast Company suggests this mindset to boost productivity. “Think of your day as if you are about to leave on a long trip tomorrow, with no internet connection. What will you do? Will you delegate tasks to others? What will you leave behind?”
Time Management Expert and life coach Steve Chandler explains, “Suddenly, you become hyper-aware and more efficient because the stakes are higher. You’re not wasting time on things that don’t need to be done.” This increased awareness forces you to focus on the things that really matter, eliminating unnecessary tasks and distractions.
Start with challenging tasks
To maximize productivity, focus and accountability are essential. Organize your calendar, notifications, and task list to prioritize the most difficult tasks. By tackling these challenging tasks at the beginning of the day, you can free up time and mental energy for easier tasks later. Additionally, set clear initiatives with specific deadlines to keep yourself accountable, ensuring you complete tasks immediately rather than at a convenient time. – Sam Kaufman, On the Level Construction, LLC
Create a daily list
The key to staying organized is as simple as making a list. Start your day by making a list of 10 tasks you need to complete. Begin with the most challenging and complex task. As the day progresses, new tasks will inevitably come up. When they come up, ask yourself if they should wait until tomorrow. This list will help you stay focused and on track. Additionally, make sure you include time for family, friends, meditation, and exercise, as it’s important to maintain a work-life balance. — Tim Yelchaninov, True Finance
Revive your mind
Have you ever found yourself feeling totally unmotivated, especially after a long day at work? When one experiences this sensation, the mind feels foggy and one cannot muster the energy to get any work done. When this happens, it is important to find ways to stimulate and re-energize your mind.
If it’s before 3 p.m., have a cup of strong, aromatic black coffee like a San Francisco Americano. The caffeine helps clear the mental haze and gives me a much-needed boost. However, if it’s after 3 p.m., take a different approach. Step away from your work for about five minutes to stretch and listen to your favorite song. This brief break helps refresh my mind and body, eliminating sluggishness.
These small actions are incredibly effective in breaking the habit of procrastination. By re-energizing the mind, one can regain focus and increase productivity, turning a wasted evening into a more fulfilling and productive time. Whether it’s through a dose of caffeine or a quick physical and mental break, finding what works for you can make a huge difference in overcoming those moments of inactivity.
Follow the 1% rule in your life
Research shows that starting a new task is relatively simple, but turning it into a lasting habit is much more challenging. About 50% of people only stick to a new task for 10 to 20 days. Another 20% to 30% manage to maintain their efforts for one to six months. However, only a small fraction successfully integrate these tasks into their daily routine as lasting habits.
Instead of trying to change everything at once, focus on improving gradually. Aim to improve yourself by just 1% every day. This approach is supported by studies that show if you improve by 1% every day, you can become 38 times better over the course of a year.
The 1% rule emphasizes gradual, consistent progress. By making small, manageable changes, you avoid feeling overwhelmed and increase your chances of maintaining these improvements. This method not only makes the process of habit formation more achievable but also leads to significant long-term growth.
