A2 初級 美國腔 64 分類 收藏
- So let's talk about procrastination right now
and just have a conversation about what it means.
You know, procrastination basically means
you are not doing what you know you need to do
when you know you need to do it.
It's putting things off because in the short term.
It's easier, it's more comfortable, it's more certain,
it's more pleasureful to be distracted or
to indulge yourself doing something else, than it is to sit
down and do the actual work to create the outputs
that matter when they are needed.
And I know that every single one of us procrastinates.
Me too, so it's okay.
The issue is can you set yourself up so you do less of it?
I believe you can.
So let's talk about procrastination in this way.
Three brain hacks.
Number one, simple.
You're more likely to do something if you have already
prepared and stepped it through.
You're already more likely to do something
if you already prepared and stepped it through.
What does that mean?
It means, if you wanna not procrastinate on Monday,
Sunday night I want you to sit down
and do this simple, little thing.
Project Plan.
I know it's not sexy, please don't make fun of me right now.
It's not sexy, I know it's not sexy,
and it will change your life forever.
The day before the days in which it's required
that you really get stuff done,
I want you to sit down and Project Plan.
I don't mean tomorrow write down your to-do lists.
That is one element of Project Planning.
But I want a bigger picture.
I want you to be thinking about the big projects
that you have coming up.
And I want you to have written out,
these steps that it's going to take, the big steps,
that it'll take to accomplish this project,
and this project, and this project, with a timeline
for each of 'em and then work backwards
from that to create tomorrow's to-do lists.
But here's what's funny.
If, listen to this.
If your mind can't see completion,
if your mind cannot see completion,
meaning you don't know the path,
you don't have clarity on the path
to fulfill or complete something.
If your mind can't see the steps,
your heart will ask to pause.
If your mind can't see the project through the completion
your heart will ask to pause.
Even if you're the most passionate, dream-oriented,
amazing, high-performer in the world, but you yank
away someone's clarity, you know no goals no growth,
no clarity no change.
And so you find yourself procrastinating.
It might not even, you might be like Brendon,
I hate myself.
I procrastinate and I even know the
next three things I should do.
I go, not enough.
Knowing your next three steps is not enough.
Your mind needs to see all the steps
through to completion
and that's what we call Project Planning.
It's not super fun but it's saying, okay,
this is the big project.
Here are the big key activities,
the big buckets of activities
that would have to happen to get it done.
Here's a timeline those big buckets have to happen, okay?
Then these big buckets of activities,
those have to be broken down into tasks,
and then into, ultimately, daily to-do's.
And if we don't have that, like it's just hard to act
when you don't have a complete picture, right?
You're kind of like, uh, procrastinating.
Let me give you a metaphor.
You know they've timed people
about how long it takes them to complete a puzzle.
So if I show up at your house
and I give you a big puzzle box
and there's 400 pieces in it,
and we set it out on your table.
And we watch how long different time periods
takes to complete it.
You know the fastest, most productive time
in which people are putting puzzles together?
The last 20%.
I mean if you've ever done a puzzle, right?
You might walk by it three, four times for a couple weeks,
you don't do anything, you put a few pieces together.
But soon as the picture becomes a little more clear,
guess what you do?
You hunker down and you complete it, don't you?
That's what's going on with procrastination.
Even if you see the first couple pieces,
it's just like if you can't see where it's going,
your heart will go pause.
I'm unsure.
I'm scared.
I don't know what to do.
That's just how we think, right?
That part of our brain is trying to protect us.
That part of our heart that says I wanna do good,
I wanna care for other people
and do things with excellence.
All of a sudden those are compromised
when we don't do the most basic thing.
So if there's an important project you've
been procrastinating in,
do yourself the greatest gift I can give you today.
And that is tonight, sit down with your journal
and step it all the way out.
Even if you have to make it up.
Even if you're like,
I'm not sure this is actually the big activities.
It's not about having the perfect Project Plan,
it's having one that is completed
with at least the knowledge you know now.
Because then you're ready and go, okay,
let's get into this and keep making this thing better.
But your brain won't get into it
if you haven't Project Planned 'em.
So this is really important.
What I do to avoid procrastination each week,
is every single Sunday, for me that's my Sunday review days,
Sunday work days, I'll sit down
and I'll literally step through the entire week
of all the major things on my email, on my to-do list.
I'll think about the bigger projects
and I'll just kind of step it all the way through.
And guess what?
I enter the week more engaged, more joyous and confident,
cause I know what he heck is going on.
So if you keep procrastinating I promise,
if it's not lots of worry or it's not, you know,
lots of randomness, it's you haven't seen it through yet.
Other brain hack.
Very related, but a little different and more immediate.
And you'll love this one.
So number two is this, and it's so basic,
but I'm gonna test you
and see how often you've been doin' it.
And that is visualize.
Remember I said you won't do it
if your brain can't see it stepped through?
Well here specifically
what I do to make sure I don't procrastinate.
I literally visualize and affirm what I'm about to go do.
So if it's Sunday and I'd say, okay,
you know tomorrow in the afternoon,
I've got all these things, I can procrastinate
because I'm the only one holding myself accountable.
And could say well, you know what um, let's see here.
How would I avoid that?
I will sit down
and I'll do this twenty, thirty minutes a day,
visualizing the next day.
Of that morning I'll sit down and visualize the day.
And I'll just step it through, Ill say, okay.
Let me see myself going into the kitchen,
gettin' my little green tea, going over to the office,
sittin' down at the computer, opening up that blank page,
happily typing along, sensing
and feeling those great emotions
of doing my calling as a writer.
Let me feel the power and the joy
of finishing a great day of writing.
Let me imagine myself goin' to dinner,
gettin' to sit down with my wife and saying,
honey, here's what I did today.
I wrote this part of the book.
Let me hear, see, and feel that interaction
with her happiness and her joy that I'm doing my path.
Le me imagine myself going to bed that night
happy, that you know what?
I did what I'm here to do.
Now I don't know what your calling is
or what you feel like you should be doing,
but for me that simple, little activity
of just literally walking the entire day through.
Not just one thing.
I do this with mega athletes all the time.
I say listen, I don't want you to just imagine the fight.
I want you to visualize yourself
on the way over to the arena.
I want you see visualize yourself getting laced up.
I want you to visualize yourself
on the walk down to the ring,
entering the ring,
your first feelings walking around the ring.
The sense that you will have as you are in that fight.
That sense that you have
when you're gettin' beaten in that fight
and how you're gonna feel and respond to that.
Because visualization is not just happy-go-lucky.
It's also like, okay, see yourself,
what do you do when there's a struggle?
So for me, okay, what do I do when I get writer's block?
How does the Brendon dealing
with writer's block deal with that?
And I'll see it, I'll imagine myself gettin' back at it,
and I'll see it through.
How's it feel when you win?
How's it feel after the win?
How's it feel at the end of the day?
How's it feel when you finally lay your head
onto your pillow and go to bed?
That is a full-day visualization
on the things that matter the most for your productivity.
And I want you to do that
at least either the night before,
or the day of, the morning of.
And what will happen, these two things together is.
I know you might say Brendon that's so basic,
but okay, did you do it last night?
Because I've found as a high-performance coach,
sometimes it is not the big, crazy things.
It's that people aren't doin' the fundamentals.
And they want me, Brendon, change my life.
I go, okay, let's change your life.
Let's be accountable.
Did you do these things last night?
So don't tell me it's too basic.
This is me challenging and being honest.
Did you do these two things last night?
If you did give yourself a shout out
down below and celebrate yourself.
Good for you.
If you're not doing this consistently
that is why you are consistently procrastinating my friend.
I know sometimes life change can be so basic
and you go, duh!
Why haven't I been doing that?
But those ones are rally important as a coach
for me to call out for ya because I know a lot of people
who could be so much more effective
if they got back to the fundamentals.
Let me show you this last one with you.
So first brain hack, Project Plan day before.
Step it all the way through.
Day before or the morning of,
visualize the entire process of the day
and you doing it well, even if you meet uncertainty, fear,
struggle, hardship.
And the last piece is, the other brain hack, don't forget.
That not only do we need order,
not only do we need the creatively and the visualization,
we're also social animals.
So I want you socialize your agenda with other people.
Socialize your agenda with other people.
What does that mean?
Well, it's just the same, you know,
at this time of year a lot of people
are tryin' to loose some weight, or tryin' to go to the gym.
And what's the first advice
everyone always gives them
because it's proven by science to work
over and over and over again?
Get a workout buddy.
Because if you got a workout buddy, you'll show up.
It's harder to procrastinate
when your name, your integrity,
your relationships, are on the line.
And so you need to tell people about what you have to do.
You'd probably be annoyed hanging out with me
cause like if we went out to dinner,
I'd probably tell ya like ten things I'm gonna do tomorrow.
And I'm not tellin' ya that
because I love to talk about work.
I know if I speak it, it will become more real the next day.
If I don't affirm it and share it with other people
and it's just in my head,
I'm just not gonna be as productive.
And I do know without question,
this is a big issue for a lot a people.
They're stay-at-home moms.
They're work-from-home entrepreneurs.
They're you know, the senior leader
in their company who does a lot of status things
but they don't themselves
get to talk through a lot of things.
And I can't tell you how important it is
to speak through the reality that you want, right?
These things you could certainly do on your own
but if you shared these thing with other people
and you socialize that agenda,
all of a sudden you won't procrastinate
because you know that you've out it out there.
Other people are gonna hold you accountable.
Or even just more.
Sometimes talking something through
makes you wanna do it more.
Literally they found in psychological studies,
just speaking out your goals
makes it more likely you will take consistent action
on those goals.
You're literally just speaking it.
And they've even done it where they took out other people.
They just made someone stand in a booth with a microphone
and speak out what they were going to do.
They were more likely to do that
than if they just kept it in their head
and didn't speak it.
So if like, Brendon, I got nobody who believes my dreams.
I'm like, well I bet you have a friend
and you could FaceTime them or Skype them
and talk through it.
It is so important for you to speak through your dreams
than you can probably ever imagine.
And a lot of people keep that stuff
to themselves because what?
They're worried how they look.
So now, imagine all these things colliding on the opposite?
You're worried how you look
so you don't tell anybody,
so you're not socially accountable,
and you have no social cheerleading.
You're worried what other people will think,
so in your brain you go,
well if other people are gonna think I'm crazy
why even do this?
I mean that's a risk so I might look stupid if I do.
So now your brain goes,
well why even imagine this for yourself anymore?
Then your brain says well if you can't imagine it
for yourself anymore, why would you even plan it?
And if you can't imagine it you can't plan it
and other people might think you're stupid.
Why don't you go find something else to do like Netflix
or shopping or hanging out or indulging yourself
in some other hobbies that aren't relevant
to what you're trying to do, a.k.a., let's procrastinate.
Because we're worried.
You see how these tie together?
So the brain hacks are to set yourself up
so that you have more confidence and routine
and structure going in.
These are the three ways as a recap.
Project Plan.
Night before, week before, day of, I don't care.
But if you can do it the day before it sets it mentally
in your brain and you have a little more confidence in it.
Definitely visualize night before or day of all the time.
And then last piece is socialize it.
You've got to start sharing your thoughts,
your dreams, your agenda, what you're gonna do
with other people.
And if you do those three things your brain
will be more optimized and more likely to get in the game
and get stuff done.
(upbeat music)



64 分類 收藏
VM3 發佈於 2020 年 7 月 3 日
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