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10 Simple Steps To Be Productive And Kill The Procrastination Beast

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10 Simple Steps To Be Productive And Kill The Procrastination Beast

Have you ever experienced this? You are so tired and worn out after a long workday that some of your primary body functions have temporarily shut down.You are not able to think, speak or walk properly. Heck, let`s be honest. If your mother watched you limping towards the bathroom to brush your teeth, she would seriously be wondering about if she had given birth to a Quasimodo (hunchback).

The Problem? Even though you are putting in more hours at work, you somehow can`t seem to catch up. Your never-ending growing to do list is not the real problem. The real problem is what lurks behind it – the big and dreadful procrastination beast, which is growing more each day.

You feel that you are awfully close to the breaking-point…where you either will be drowned by your to do list or eaten alive by the procrastination beast. Can you relate? If so, it`s okay. I`ve been there too…Relax. Breathe. There is still hope.

Here’s the 10 Simple Steps To Be Productive And Kill The Procrastination Beast:

1. Setting a correct goal

It`s important that you have clarity, so you will be able to set a correct goal. Something that might be worse than failing to reach a correct goal, is to actually reach a wrong goal. Let`s say that you were going to learn to play ice hockey. That was your ultimate goal, and you knew that it was the path you wanted to take.

A good first step would for instance be learning how to skate. Instead of aiming for that goal, you somehow, don’t ask me why, found out you wanted to learn how to run faster. Even though, learning how to run faster might be a cool goal to reach, it will bring you nowhere closer to learning how to skate. You get the point.

Then over to one of the most underestimated steps…

 

2. Your BIG why

This will actually be the real make it or break it factor. It`s within our human nature to resist going out of our comfort zone. Why? Because we think it`s uncomfortable.

If your ´why´ is not big enough, you won`t be able to fend off the excuses when you have to push yourself doing the necessary tasks, whether you feel like it or not. The bigger your why, the greater your chance of actually sticking to plan and reaching your goal.

You should have a burning desire, which will make you unstoppable on your way to your goal. Have you found your real why?

Good, let`s move on.

“People don’t buy what you do, they buy why you do it.” – Simon Sinek

3. How?

Knowing how to reach your goal is crucial. If you don`t know how, then you could do research and google the topic. A good tip is to find someone who has already accomplished what you want to accomplish, and replicate the method. It can either be finding a mentor or just paying an expert to show you the way.

In the end you basically need to find out how to reach your big hairy goal, and then break it down into smaller manageable steps.

We got the how covered, then over to the…

 

4. When?

It`s essential that you set a deadline for your big hairy goal, and for your smaller goals. A deadline will make you push yourself out of the comfort zone in order to get cranking. And the most important thing?

If you set a deadline, you MUST do whatever is in your power to actually meet that deadline. If not, you are conditioning your mind to expect to fail the deadlines you set. The worst part? Setting a deadline will lose it`s effect. So how do we keep track of all the activities? Let`s answer that in the next step.

“A dream is just a dream. A goal is a dream with a plan and a deadline.” – Harvey McKay

5. The master to do list

You should have a master to do list. What does that mean? It means that you should have only ONE to do list, which contains all the tasks that need to be done.

When I was working for one of the biggest companies in Norway, some of the people who were perceived as the most valuable and productive employees by the company had several to do lists. I asked them two simple questions: how many to do lists they had and if they had full control of all their to do tasks.

The answers were always the same, they were never 100% sure how many lists they actually had nor if they had full control of all the tasks. If you don`t know how many to do lists you actually have, you certainly don`t have full control of all your to do tasks.

How many to do lists should you have? If you answered one, a high five to you.

 

6. Support

They say that when it comes to a fight, there is strength in numbers. That is also the case when it comes to reaching our goal. And let`s face it, you are really preparing for a fight against the procrastination beast.
When you have mapped out the necessary tasks in order to reach your goal, sticking to the plan can be hard.

That is why it can be a good idea to share your goal with people you trust, and which you know will support you. If your goal was to start with mixed martial arts and to compete in the UFC, your mother would probably not be the biggest supporter. And it`s understandable. Who wants to see their child being beaten into a pulp?

It is important to actually pick the right supporters. Nothing is worse than having people who don`t really support you, being a part of your cheerleading crew. That negative person might poison and demotivate the rest of the cheerleading crew, and last but not least, you.

The next point is also very important. By mastering that skill, you can truly become unstoppable.

 

7. Laser focus

They say that the person who has the ability to focus on only one single thought for 2 minutes straight, will have the ability to accomplish anything. You want to be that person, right? It`s okay. Just start practicing.

So the real key to focusing is really to remove ALL distractions.

A crash course on how to laser focus:

  1. Mute or turn off your cellphone. If it`s muted, put it away and don`t look at it until you are finished completing your task at hand.
  2. Turn-off the Internet connection. You think that you are doing research by googling stuff, but what you are really doing, is ruining your own focus.
  3. Let people around you know that you are busy, so you won`t get interrupted

The next step might be the hardest part…

 

8. Self-discipline

Self-discipline is about doing the necessary tasks no matter what, whether your feel like or not. You have to brainwash yourself. You have to put your feelings aside, program your mind and become an unstoppable machine.

The good news? It will become a little bit easier, the more you practice it. However, be prepared that it will be a constant battle. Do you want to know a little secret? By learning the skill of self-discipline it will become a catalyst for all other activities you need to do in order to stop procrastinating and become more productive.

Kop Kopmeyer wrote about 1000 success principles (4 books). At the end of the last book he wrote that the most important principle for success is self-discipline, without that none of the other principles will work. Yeah, you know the importance of self-discipline by now.

Then it`s time to…

Conquer-Self

9. Grow some courage

In order to achieve your goals and get the success you dream of in your life and business, you need to be able to move out of the comfort zone. You need to stop worrying about what everyone else will think about you. It`s scary, right? Yeah, I know.

What if you make a fool out of yourself and what if people will be talking about you? You have probably heard the cliché “It`s better to have tried and failed than to never have tried at all.” It`s a cliché, we can all agree on that, nevertheless, it`s still true.

I will let you in on one more secret. People will be talking about you no matter what. Whatever you do, you can`t stop it. So if people are going to talk about you anyway, you might as well build the future you want. Stop whining and stop trying to think about excuses.

Just grow some courage. Okay, so you are all pumped up now? And your self-esteem is on it`s peak? Awesome. What`s next?

Use your good self-esteem and…

 

10Take action now!

When you have done all the steps above, there is no need for more analyzing or thinking. You have already done that. Enough talk. It`s time to do the actual walk and kill the procrastination beast once and for all!

You can do it. Just remove your butt from your chair and just do it! Take action now!

 

Now is the time to kill the procrastination beast before it kills you. Please leave your comments below!

Tor decided to leave his six-figure job in order to follow his passion - to help online entrepreneurs free up more time, so they can do what they love. Want to become more productive? Download his free eBook and learn how to double your productivity in 7 days.

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40 Comments

40 Comments

  1. Apeh Kelvin Chibueze

    Jul 3, 2016 at 2:25 pm

    Your writings inspire one and lift off the burden of past regrets on procrastination. I’ve dwelled on procrastination for long and it has really eaten Me up. I’ve that potential to accomplish my vision but how to go about it considering the task involved has really tied Me down all because of procrastination. Yes, I’ve gotten the light! Thanks Man.

  2. Connie

    Jul 30, 2015 at 2:39 am

    TOR, this article will be very helpful. I’m changing careers, even though I am staying in the medical field. This will be of great help in planning things out. I look forward to reading more of your articles. Thank you.

    • Tor Refsland

      Jul 30, 2015 at 9:13 am

      Hi Connie,

      thanks for your comment.

      I`m glad that you found my article useful 🙂

      Feel send me an email if you need any sparring regarding planning or productivity 😉

      Have a great day.

      Best,

      Tor

  3. Brent Jones

    Jun 22, 2015 at 9:43 pm

    Awesome Post, Tor! Shared it on all my networks. 🙂

    I like the point about WHY.

    One of my mentors once told me, “Figure out why and how will reveal itself.”

    Seriously, when we can mentally envision what success will look like, it’s 1000x easier to accomplish great things!

    • Tor Refsland

      Jun 24, 2015 at 11:52 am

      Thanks, Brent.

      I really appreciate your support and you sharing the post.

      You are AWESOME 😉

      Yup, one of my mentors actually told me the same line…(true story).

      A strong WHY will make you be able to endure all the challenges, the hardship, go outside your comfort zone and do A LOT of things you REALLY don`t WANT to do…

      …but you will do it, because the big PRIZE at the end of the journey is so WORTH it!

      Have a great day,

      Tor

  4. Sonia Thompson

    Jun 22, 2015 at 3:15 pm

    Hey Tor!

    Killing procrastination is so super important for entrepreneurs, so I’m glad you covered this topic.

    My favorite step is the one about 1 to-do list. I generally only work with one, but as I’ve started working on some bigger projects, I see the importance of writing down ALL the steps that need to happen, and then that then allows me to figure out what’s on the critical path and what’s not – which then helps me create a proper daily task list.

    • Tor Refsland

      Jun 24, 2015 at 11:56 am

      Hi Sonia,

      great to see you here.

      Thanks for sharing your thoughts.

      Having ONE to do list will totally change your day, your way of working and yes…increase your productivity tremendously.

      By ONLY having 1 to do list, using the 80/20 rules prioritising the most important tasks at any given time, and sorting the priority of the tasks using the ABCDE method, helped me to increase my productivity with 200% in my previous six-figure income job.

      The result was that I was actually able to do in 2 hours what I normally spent 8 hours of doing.

      Side note – this is how the ABCDE method works:

      I Prioritize the tasks using the ABCDE method:

      A :Tasks I must do – serious consequences if it doesn`t get done
      B: Tasks I should do – mild consequences if it doesn`t get done
      C: Tasks I could do – no consequences if it doesn`t get done
      D: Tasks I delegate
      E: Tasks I never do

      You never do a B task before you have done alle the A tasks, and you never do a C task before you have done all the B tasks, etc.

      Have a great day!

      Tor

  5. Hanna

    Jun 22, 2015 at 3:10 am

    Good useful article Tor – my biggest challenge is the WHY, seems it’s just not BIG enough so any tips on finding your WHY would be greatly appreciated.

    Thank you for the share.

    • Tor Refsland

      Jun 24, 2015 at 12:01 pm

      Hi Hanna,

      first of all, regarding finding your WHY. Since I don`t know what type of project you are talking about, it`s hard for me to give a specific feedback.

      THAT being said…

      if you have a challenge to find your big WHY…

      well, most likely you just don`t have a strong WHY for that project / journey.

      Having a PASSION and a strong WHY is like chemistry with someone when you are on a first date.

      Either you have it, or you don`t.

      However, there might be a few exceptions to this.

      Let me tell you this…

      Visit my website and contact me. Shoot me an email with more details, and I can probably give you a much more detailed answer to your specific situation 😉

      Best,

      Tor

  6. Daniela Uslan

    Jun 22, 2015 at 1:25 am

    Hi Tor,

    What a great list of suggestions! One of the tips that I struggle with the most is self discipline. Even when I have a clear goal, a clear WHY, and support, I find myself getting off track and going on Facebook or wasting time. Also having one master list. That sounds so daunting, but yet so simple. I will have to try it! Thanks for the tips!

    Daniela

    • Tor Refsland

      Jun 24, 2015 at 11:49 am

      Hi Daniela,

      thanks for stopping by to comment 🙂

      You have the clear goal, a clear WHY and support?

      That`s great! 🙂

      What you should do is to focus on FOCUSING (yeah, I wrote that sentence on purpose).

      The key about focusing is to remove all distractions; turn off or mute your cellphone, be unavailable to people and TURN OFF your internet connection.

      Yup, you read correct 😉

      When you remove all distractions, and only FOCUS on ONE task at a time, you should be able to get your stuff done 😉

      Have an awesome day!

      Tor

    • Tor Refsland

      Jun 24, 2015 at 12:05 pm

      Hi Daniela,

      thanks for stopping by.

      You found your clear goal, a clear WHY and support, right?

      That is GREAT!

      Your next step should be focus on FOCUSING (yeah, I wrote that sentence on purpose 😉 )

      You should remove ALL distractions; mute or turn off your cellphone, make yourself unavailable for other people, and turn off your internet connection.

      Yes, you read correct.

      When you are able to focus on ONE single task at hand, and not being distracted, you will instantly become more productive!

      You can do it 🙂

      Best,

      Tor

  7. Joanna

    Jun 20, 2015 at 8:02 pm

    Great post, Tor

    I agree, realising that for the past (insert your number) weeks/months/years you’ve been hitting the wrong goals and ticking off your to-do lists things that don’t really take you where you truly want to go takes a lot of courage and is painful, if not devastating. But if you can take it and turn the learning into a new course of action, then the reward is awesome!

    • Tor Refsland

      Jun 21, 2015 at 12:17 pm

      Thanks for commenting, Joanna.

      Yes, heading in the wrong direction can be crippling for your journey.

      However, the good thing is to stop…and take a breath. Get an overview, and see where you are located compared to your target destination.

      It`s important to not beat yourself up if you took the wrong path, but just change the course and find the silver lining in the experience.

      There is nothing that is called good or bad experience. It`s just experience.

      What you do with it is up to you 🙂

      Have a great day.

      Tor

  8. Carol Amato

    Jun 20, 2015 at 6:03 pm

    What an excellent article! Loved each and every point you made – extremely helpful.

    Especially the ‘When’ and ‘Self-Discipline’ sections. Deadlines are great, but if we don’t have the self-discipline to carry them out, we’re lost. LOL Plain old kitchen timer works for me as well as accountability partner.

    Loved the quote you included by Napoleon Hill, so apt here!

    Thanks for sharing, and have a great weekend.

    Carol Amato

    • Tor Refsland

      Jun 21, 2015 at 12:19 pm

      Thanks for stopping by to comment, Carol.

      Yes, self-discipline is perhaps the hardest factor when it comes to reaching your goal and succeed.

      However, the more you practice it, the easier it becomes.

      A kitchen timer sounds indeed like a great accountability partner 😉

      Have a great day!

      Tor

  9. Andrea Beltrami

    Jun 20, 2015 at 5:30 pm

    Epic list, Tor! These seem easy enough but oh how looks can be deceiving. Each one of these has taken a LOT of time for me to wrap my mentality around but I’ve gotten pretty decent at most. Now if I could just implement them all at the same time. Hahaha

    There’s still a nagging need to procrastinate when I’m afraid or when it’s a task I don’t enjoy doing. What can I say, I’m a work in progress…but aren’t we all! 😉

    • Tor Refsland

      Jun 21, 2015 at 12:25 pm

      Thanks for stopping by to share your thoughts, Andrea.

      I was struggling a long time with these tips as well. However, when I became good at them, it totally changed my life.

      The difference between successful people and people who are not, is that successful people are willing to improve their most important skills ALL the time, and never be satisfied and procrastinate.

      When we are faced with insecurity or fear, procrastination has a tendency to appear.

      But the more we practice to go outside our comfort zone, do sparring with mentors and get used to handle uncomfortable situations, we will become better at it, and we will procrastinate less when we are faced with a new unknown situation 😉

      Tor

  10. Jenna Dalton

    Jun 19, 2015 at 9:01 pm

    Great article, Tor. I love what you said to Sue too – in the comment above – about procrastinating by setting realistic goals that you’ll hit every time.

    I never thought of that being procrastination before but you’re right, it absolutely is!

    Time to go set some bigger goals 🙂

    • Tor Refsland

      Jun 20, 2015 at 8:30 am

      Thanks a lot for stopping by to comment, Jenna.

      It means a lot 🙂

      In a nutshell; when you don`t perform at your best ability to reach your peak potential, you are actually procrastinating.

      It`s a lot like with the “slight edge” principle.

      Person A trains 1 times in the gym per week and just does the bare minimum workout, while person B trains 3 times a week and pushes himself/herself to the limit every single minute of the workout.

      You will probably not see a big difference between those two people when it comes to health and fitness after 1 week, after 1 month, perhaps not after 3 months.

      But after 6 months and more, the difference in their training is starting to show on the outside.

      After 1-2 years, person B will a lightyear ahead.

      How was it accomplished?

      By person B pushing himself to the limit, and doing it consistently.

      THAT is how you reach your peak potential FAST.

      At the end, your success is the sum of all the correct small activities you have completed every single day in order to bring you closer to your peak potential 😉

      Have a great weekend, Jenna.

      Best,

      Tor

      • Jenna Dalton

        Jun 22, 2015 at 3:30 pm

        That absolutely makes sense, Tor. I love that way of thinking and have always thought that to be the case myself – it’s not necessarily one big action that gets you results, it’s a bunch of smaller actions put together over time. Smart strategy, my friend. Keep up the great work!

        • Tor Refsland

          Jun 24, 2015 at 11:45 am

          Thanks, Jenna.

          The clue is to take a big hairy goal(DUMB goal) and break it down into smaller manageable goals (SMART goal).

          The same to you, my friend 🙂

          Tor

  11. Dennis Seymour

    Jun 19, 2015 at 2:37 pm

    Cool post Tor. Goal setting has been a problem for me over the years. I made it a point to address that this year.

    I’m getting things done, though it feels slow, but I am creeping towards accomplishing goals which is the important part!

    You know what would complete this? Tools! Haha 😀 Obsessed with productivity tools.

    Enjoy the weekend!

    • Tor Refsland

      Jun 20, 2015 at 8:20 am

      Thanks a lot for stopping by to comment, Dennis.

      The most important thing is that you are improving 🙂

      Rome wasn`t built in one day 😉

      Productivity can be of great assistance, but at the end of the day, it really comes down to how focused you can work on your most important tasks…every single hour of your workday 😉

      In my experience, too many tools can be counterproductive.

      Have a great weekend 🙂

      Tor

  12. Jane Gordon

    Jun 19, 2015 at 2:22 pm

    I have the biggest problem with the “procrastination beast”! Thanks for the tips! 🙂

    • Tor Refsland

      Jun 20, 2015 at 8:17 am

      Thanks a lot for commenting, Jane.

      I hope that you will start to implement a few of the tips here, so you can handle the beast once and for all 😉

      Have a great weekend.

      Tor

  13. Andrew M. Warner

    Jun 19, 2015 at 1:34 pm

    Hey Tor,

    Good stuff here.

    The big hairy goal concept is something that I try to do all the time. It makes it much easier when you actually get to break it down into steps you can take to move forward. I made the mistake before of just trying to do it all at once, which didn’t work.

    You did a great job with this post.

    – Andrew

    • Tor Refsland

      Jun 20, 2015 at 8:16 am

      Thanks a lot for stopping by to comment, Andrew.

      I really appreciate it 🙂

      Handling a big hairy goal is like handling a 7 course meal. You don`t eat all the courses at once.
      You take ONE course at a time .

      Another big advantage when it comes to handling the smaller goals, is that once you complete a small goal, your confidence increases 😉

      Then you will have more confidence to tackle the next small goal, and when you are about to complete the last small goal (that completes the big hairy goal) your confidence is sky high, you have momentum and you are unstoppable 😉

      Have a great weekend.

      Best,

      Tor

  14. Kevin Duncan

    Jun 19, 2015 at 1:08 pm

    Hi Tor,

    Congrats on getting published at Addicted 2 Success! This site is big time. Congratulations, my friend. 🙂

    Procrastination is definitely a killer. It can be such a difficult habit for people to break, but once they do… well, suddenly their lives are ten times less stressful.

    No need staying up until 4am cramming for an exam (because you started studying weeks ago). No need trying to lose 20 pounds in 7 days for your high school reunion (because you started your diet three months ago). No need stressing and worrying over the things you wish hadn’t waited until the last minute to tackle.

    It’s freeing!

    Great steps you’ve shared with all of us, Tor. I’ll be tweeting this shortly.

    Congrats again! Hope you have an awesome Friday and weekend.

    -Kevin

    • Tor Refsland

      Jun 20, 2015 at 8:09 am

      Thanks a lot for stopping by to comment, Kevin.

      I really appreciate it, buddy.

      Yes, I totally agree with what you are saying. The difference between suffering from procrastination and being able to live a productive life is like night and day.

      If you don`t kill the procrastination beast and building your dream, you will be building someone else`s.

      Thanks a lot for your great comment.

      Have a great weekend.

      Tor

  15. Peter Banerjea

    Jun 19, 2015 at 10:48 am

    Hey Tor!
    Excellent post as usual. Reading your posts is a quick way to get a shot of adrenaline! Keep writing mate!
    Peter

    • Tor Refsland

      Jun 19, 2015 at 1:18 pm

      Hi Peter,

      thanks for stopping by to comment and for your kind words.

      It`s comments like those that makes it worth all the hard work 😉

      Have an awesome day!

      Tor

  16. Anthony Metivier

    Jun 19, 2015 at 10:25 am

    All good points, Tor!

    I too like the “big hairy goals,” concept. It begs another metaphor: the big strong comb (or brush).

    But what do you do with the hydra-effect? I mean, what do you do when tackling one item on your to-do lists means creating another to-do list?

    • Tor Refsland

      Jun 19, 2015 at 1:25 pm

      Thanks for stopping by to comment, Anthony.

      Here is how i deal with the “Hydra-effect”.

      If you have a task A on your to do list, it spawns into several subtasks, I use a technique I call the Dependant Subtask principle.

      It works like this:

      Task A spawns into 5 subtasks.

      Task A – subtask A1
      – subtask A2
      – subtask A3
      – subtask A4
      – subtask A5

      You need to complete all 5 subtasks in order to complete task A. If there are dependencies among the subtasks, you range them from A1 to A5, where A1 is the subtask you have to complete first, then A2, A3, etc.

      In other words, I don`t create another to do list, I just take a big task and split it into several subtasks.

      I hope that helps.

      Best,

      Tor

      • Anthony Metivier

        Jun 27, 2015 at 7:51 am

        I like the Dependent Subtask principle. I’m going to put it to work – thank!

        • Tor Refsland

          Jun 27, 2015 at 9:49 am

          Great, Anthony.

          Good luck.

          And let me know how that goes 🙂

          Tor

  17. Sue Anne Dunlevie

    Jun 19, 2015 at 10:03 am

    Hi, Tor,

    Great article! I like setting “big hairy goals” – I don’t always hit them but it’s amazing how many happen.

    “Focus” is my word this year – after consulting with you, I check email much less now.

    Thanks for the info,
    Sue

    • Tor Refsland

      Jun 19, 2015 at 1:29 pm

      Thanks for stopping by to comment, Sue.

      The secret with “big hairy goals” is actually not necessarily to reach them, but that you will push yourself to achieve a BETTER results than if you didn`t set a high goal.

      Nothing is worse than to procrastinate by always setting realistic goals, which you will hit every single time.

      Setting goals is like training in the gym. If you never increase the amount of weights you lift, you will not progress according to your true potential 😉

      Focus is indeed an important ingredient when it comes to increasing your productivity, reaching your goals, being present and more happy.

      Best,

      Tor

  18. Lawrence Berry

    Jun 19, 2015 at 2:58 am

    The three things that I like here that have proved to be the most beneficial for me is having a why, having a plan, and taking action. When you have a why for what you want to do in life and you wake up to your why and a dream, you have motivation. After you have motivation, you need a plan of action, and after you have a plan, you need to take action. This are the true keys to success for me and you nailed it in detail in this article. Thanks for sharing!

    • Tor Refsland

      Jun 19, 2015 at 1:35 pm

      Thanks for commenting and for your kind words, Lawrence.

      Yes, reaching your goals isn`t really that complicated.

      It`s actually SIMPLE (but not easy).

      If you were going to go skiing for 10 kilometers the first time in your life, and you had never done it before, you would probably suck at it.

      The weather might be bad, your technique would be probably be far from perfect, and your skis might not be prepared in the best way.

      However, the only thing standing between you and the 10 kilometers finish line, is if you decide to QUIT.

      It doesn`t matter how bad the weather is, how tired and fed up you are, or how much you suck at skiing.

      If you have a strong enough WHY and you continue to move forward, you WILL reach the finish line eventually.

      That is basically how reaching your goals work 😉

      Have an awesome day.

      Best,

      Tor

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The American Psychology Association describes willpower as “the ability to resist short-term temptations in order to meet long-term goals.” In the book “The Willpower Instinct”, Dr. Kelly McGonigal, explains how every person’s willpower is limited, and slowly depletes throughout the day. The more “willpower challenges” you face, the quicker your reserve drains. Dr. McGonigal divided the different types of willpower challenges you might encounter in three categories:

  • I will: We face this type of challenge whenever we should do something, but we simply don’t feel like getting it done right now.
  • I won’t: We face this challenge when we try to resist temptation, or we try to keep cool in stressful situations.
  • I want: This is a particular type of challenge where we keep track of our long term goals, dreams, and desires. In this instance, we feel like we should take action right now to come one step closer to the goal. 

It’s easy to recognize it when you face a willpower challenge because you literally “feel it in your body.” Imagine being really hungry and walking in front of a bakery. The sight and the smell of pastries quickly triggers an “I won’t” type of challenge, and it takes a severe amount of effort and energy to walk away.

Every time you manage to win one of those challenges, a little bit of your willpower reserve gets used. The more challenges you face daily, the harder it will be to stay true to your goals.

Can you train or recharge your willpower?

A growing body of research suggests that willpower should be considered a muscle. To strengthen it, you should exercise it regularly, but you should not overwork it. Therefore, we shouldn’t try to “be good” at all times. Instead, we should learn how to relax and recharge our willpower.

The general advice on how to improve willpower involves sleep, proper nutrition, and regular exercise. This broad and general recommendation is often not downright applicable by most, because it consists of changing various daily habits. Luckily, three very effective hacks have been discovered, that have an immediate effect on our willpower and take just a few minutes to apply.

Here are the 3 ways to refill your willpower reserves:

1. Focused breathing

Breathing, when done correctly, can stimulate the release of calming hormones while reducing the release of stress hormones like cortisol and catecholamines. To make this effective, you should deeply and slowly inhale through the nose for at least five seconds. Fill your belly with air first, then your chest, and when there’s no more space for air, still try to do tiny inhalations through the nose.

You should feel a pulling sensation around your neck and trapezius muscles. Once your lungs are full, try to hold the breath for five seconds, then slowly exhale through the mouth for at least five seconds. If you repeat this process ten to twenty times, you should feel dramatically more relaxed. Use this method several times a day, especially when you’re experiencing high levels of stress or anxiety.

2. Reward yourself when you accomplish a micro goal

According to a recent study, frequent instant rewards can boost motivation, and therefore, willpower. Creating your own reward system can help you to accomplish your to-do list, and also resist temptations. Since every individual has different tastes, you should come up with creative ideas about the small and frequent rewards you will give yourself upon winning any willpower challenge.

You can see this hack in practice in Apps like the popular Duolinguo, where after completing each lesson you get presented with a chance to open a treasure chest. This rewarding system seems to keep the users much more likely to keep learning new lessons.

3. Taking cold showers

Your body has an autonomic response to cold water. Getting into a cold shower is a difficult (but minor) willpower challenge on its own. As I previously mentioned, winning a willpower challenge strengthens your willpower muscle. Having a morning cold shower, on top of having multiple health benefits, will set you up for a positive winning streak of further challenges.

High performance is the sum of many small habits. Successful people don’t have an unlimited reserve of willpower, but they do have a set of daily rituals that made them succeed. These three hacks are some of the most effective techniques to develop willpower, but some of them may not fit every individual. You should try to find the perfect mix of daily practices that best fits your lifestyle and likes, so that you can strengthen your willpower muscle and perform better at work.

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Life

3 Inspiring Lessons We Can Learn From Jim Carrey About the Law of Attraction

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jim carrey
Image Credit: Maarten de Boer

You’ve more than likely heard of Jim Carrey before. Over the years, he has starred in many popular films including The Truman Show, The Mask, and Bruce Almighty (just to name a few.)

But his personality goes a lot deeper than just his comedic persona and movie star charisma. In fact, Jim Carrey is probably one of the most philosophical individuals on the planet

Although he isn’t in the spotlight as much anymore, throughout the years, he has credited his success and fortunes by applying the Law of attraction into his life. What’s even more inspiring is that Jim Carrey, like you and I, came from humble beginnings. No silver spoon or easy ticket. In fact, his family was very poor throughout his childhood. So what made him so successful in attracting such an extravagant and self-fulfilling life?

Here are 3 lessons you can learn from Jim Carrey when it comes to manifesting your dreams into a reality:

1. You Have To Take Action

You can’t just visualize then go eat a sandwich”, Jim Carrey says. It goes without saying that the law of attraction does require action. You cannot simply rely on visualizing and expect to see results, especially when it comes to manifesting desires that other people would like to achieve also. E.g. Careers, scholarships, competitions, anything that involves another individual.

Visualization and positive thinking are crucial when it comes to using the law of attraction, but you have to meet the universe halfway with the steps you take as well. We are physical beings that require physical steps to get physical results. The real key is to make daily plans/goals in order to get you closer towards achieving your desires. So after that sandwich, make sure start taking action toward your dreams!

This could be working on your hobbies or passion, applying for that dream job or studying to get better grades. As long as you are moving toward your goals then there’s no reason why it can’t happen. So get out there and kick some butt.

2. Double Down On What You Love

My father could have been a great comedian but he didn’t believe that that was possible for him, and so he made a conservative choice. Instead, he got a safe job as an accountant and when I was 12 years old he was let go from that safe job, and our family had to do whatever we could to survive. I learned many great lessons from my father. Not the least of which was that: You can fail at what you don’t want. So you might as well take a chance on doing what you love.”

If this story of Jim Carrey’s father doesn’t pull on your heartstrings and inspire you at the same time, nothing else will! This is such an undeniable life lesson that everyone needs to learn. A lesson to take risks, push comfort zones and go all-in on what you love doing. So if your dreams, hobbies or goals seem far fetched to the majority, then you are already beating the other 99%.

Be that 1% that’s willing to dream big and rise above the norm. Unfortunately, in today’s society, our ancestral instincts still rule our everyday life. Fear is one of them and controls the majority of our population. It’s scary to push comfort zones and try something new, the thought of failure is often paralyzing to many. But my question to you is, will you look back one day and regret the chances you didn’t take?

3. Keep Your Eye On The Prize

As far as I can tell, it’s just about letting the universe know what you want and working toward it, while letting go of how it comes to pass.” Holding onto every little detail when it comes to manifesting, can conjure up more harm than good. The reason is that the universe will deliver in ways you might not expect.

If you are too busy wondering when your desires will manifest, comparing yourself to others, or ignoring every sign that doesn’t look like your detailed plan you’ve written down, then you may be missing out on opportunities that are right in front of you! Your visualizations don’t have to be perfect, in fact, it’s better to just let go altogether and focus on the result itself rather than dwelling on every little detail. This doesn’t mean to simply forget about what you want but instead having the confidence it will happen in time. 

An example of this is when Jim Carrey wrote himself a check for 30 million dollars. The only detail he knew was that he would earn it through his acting career, and he did indeed achieve this goal! So make sure to tell the universe what you want, but try not to hold onto every little detail!

Jim Carrey is just another person like you and me, with his own personal ups and downs in his road to success. He is someone to look up to when applying the law of attraction in your life too. It doesn’t matter if your goals or desires are different because the core foundation will always stay the same. You can and will do this if you think, feel and act as if it will happen!

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