Procrastination: Stop Putting It Off With Tiny Daily Habits

Knowing your why is fundamental to achieving your goals. In this section, I ask you questions so that you can reflect on what things are essential for you, and I want you to make a direct link between your goals and what you consider necessary. What you believe essential has another name; your values[6]. What do you value? Your values are precisely those things that are important to you.

OK, now please take those three values you chose. Take also one of your goals, the one you are currently evaluating. I want you to assign a score for each value. From 0 to 10, zero is that the goal is not aligned with your values, and ten is that the goal aligns perfectly with your values.

Please tell me honestly what you think here. If a person eats whatever is available, not caring about nutrition, not exercising, etc. what do you think will happen?

Ok, now let me introduce some changes in this person's life. Now she eats healthily and does exercise 3 times per week. By doing that, she will see a result after a while, but not after a single day. When that happens, we can use the 5-year projection technique. The 5-year projection technique looks like this:

What I am going to explain might seem trivial, and many times it is undervalued, but I need to emphasize more how much using a journal as a travel companion can help[7]. A journal is a small notebook you carry with you or have at hand. It is where you write your feelings, accomplishments, and things going on.

We have already explored our deepest wants and needs and have a framework to decide what is really meaningful to us. Now it is time to take those needs and break them down into actionable steps that we can achieve without stress and with 100% focus. The key is that we have to separate the strategy and the action.

The SMART goal-setting system is a well-proven framework[9] used for industry and personal goal achievement. The system ensures that each of our goals has these five main features. The features, as indicated per each letter in SMART.

The SMARTER goal system[10] enhances the previously explained goal-setting method SMART. Essentially, there is an addition of two main features which were also considered essential for a goal. SMARTER contains all the SMART attributes, E stands for evaluation, and R for Reward, let's define them here.

You have felt overwhelmed by having a task but not being able to get started on it. To have it there and to leave it for tomorrow, only to find out tomorrow that you also cannot get created, leaving it for the following day until the actual deadline gets closer and closer and you have yet to start.

When you face this type of pressure, most likely, there is a reason behind it. There is something you need clarification on; therefore, you need to research more to determine where you go, which exhausts you only to think about. Or the task may be too large, and you may be afraid of doing a part of it, for example, presenting something to an audience, and therefore your mind is unconsciously pulling the task away. Whatever the reason is, we are here going to take a step forward no matter what. Therefore, we need to break it down.

In this lesson, I will list the habits that will get you to crush your goals. Then, at the end of the chapter, I will provide you with a checklist of tiny practices that, if you follow through, will allow you to break through any procrastination barrier. But, first, I would like to introduce why habits [12] are essential. You see, motivation is not constant.

There is a lot of literature about building habits. In this section, I will not give you the nitty-gritty detail on how to build and make the process optimal, but I will provide you with a self-contained guide on getting started.

This section will examine the six habits you need to master to crush procrastination. Those tiny habits can be made in less than 5 minutes daily. First, however, getting them to the highest level is necessary.

You will hit blockers and things that will make you struggle along the road. Here, we lay out the different triggers that our students and we have come across to prevent you from hitting them and thus make you take advantage of our experience.

Take this section as a go-to section if you come across any blockers. Think about it as a guide to what to do if this happens.

Scientific Literature regarding the course contents