Do the Hard Things First

1. Procrastination is a habit, not a personality trait

"Remember: Procrastination—or bad habits of any nature—is not a trait you're born with. Just like any other ritual, you learned this habit through years of conditioning."

Procrastination is learned behavior. It develops over time through repeated patterns of avoiding tasks and seeking immediate gratification. This means that procrastination can be unlearned and replaced with more productive habits. Understanding this is crucial because it shifts the mindset from "I am a procrastinator" to "I have developed a habit of procrastinating."

Changing habits requires awareness and effort. To break the procrastination cycle, one must first recognize the patterns and triggers that lead to delay. Common triggers include:

• Fear of failure or success
• Perfectionism
• Lack of clear goals or priorities
• Feeling overwhelmed
• Discomfort with the task at hand

By identifying these triggers, individuals can develop strategies to counteract them and build new, more productive habits over time.

2. Fear drives procrastination, but it can be overcome

"Fear needs to be seen as a compass... because that feeling is telling us we're onto something."

Fear is a natural response to challenging or unfamiliar tasks, but it doesn't have to control our actions. Common fears that lead to procrastination include:

• Fear of failure
• Fear of success
• Fear of the unknown
• Fear of discomfort
• Fear of criticism or negative feedback

Overcoming fear requires a shift in perspective. Instead of viewing fear as a signal to avoid action, we can reframe it as an indicator of growth opportunities. Strategies to overcome fear include:

• Identifying specific fears and challenging their validity
• Visualizing successful outcomes
• Breaking tasks into smaller, less intimidating steps
• Practicing self-compassion and acknowledging that mistakes are part of the learning process
• Gradually exposing oneself to feared situations to build confidence

3. Break tasks into small, manageable steps

"Everything that you (and I) have always avoided has never been time blocked. I can say this with confidence because if it had been time blocked, it would not have been a hard thing unfinished but a hard thing completed."

Small steps lead to big accomplishments. Breaking down large, daunting tasks into smaller, more manageable steps makes them less overwhelming and easier to start. This approach, often called "chunking," helps overcome the initial resistance to beginning a task.

Implement the following strategies:

• Create a detailed list of all the steps required to complete a project
• Set specific, achievable goals for each work session
• Use the "five-minute rule" - commit to working on a task for just five minutes
• Time-block your schedule, allocating specific periods for each task
• Focus on progress rather than perfection
• Celebrate small wins to maintain motivation

4. Prioritize and focus on one task at a time

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward."

Multitasking is a myth. Our brains are not designed to focus on multiple complex tasks simultaneously. Attempting to do so often leads to decreased productivity and increased stress. Instead, prioritize tasks and focus on one at a time.

Implement effective prioritization:

• Use the Eisenhower Matrix to categorize tasks based on urgency and importance
• Identify your "Most Important Task" (MIT) for each day
• Apply the 80/20 rule (Pareto Principle) to focus on high-impact activities
• Use the "eat the frog" technique - tackle your most challenging task first
• Limit distractions by creating a focused work environment
• Practice single-tasking, giving full attention to one task before moving to the next

5. Create a supportive environment for productivity

"Program your environment with motivational visual triggers."

Your environment shapes your behavior. Creating a workspace that supports focus and productivity can significantly reduce procrastination. This involves both physical and digital organization.

Optimize your environment:

• Declutter your physical workspace
• Organize digital files and reduce desktop clutter
• Use visual cues like motivational quotes or goal reminders
• Implement tools and apps that support productivity (e.g., time-tracking apps, project management software)
• Create designated work areas for different types of tasks
• Minimize distractions by silencing notifications and using website blockers when necessary
• Surround yourself with positive, motivated people

6. Use rewards and positive reinforcement

"Temptation bundling lets you enjoy the short-term benefits and instant gratification from doing your fun stuff, whilst building good habits along the way."

Positive reinforcement strengthens habits. Rewarding yourself for completing tasks or making progress can increase motivation and make difficult tasks more appealing. This approach taps into the brain's reward system, making productive behaviors more likely to be repeated.

Implement reward systems:

• Use the Premack Principle: pair less desirable tasks with more enjoyable activities
• Create a reward schedule for achieving specific goals or milestones
• Practice "temptation bundling" by combining necessary tasks with pleasurable activities
• Celebrate small wins and progress along the way
• Use positive self-talk and affirmations to reinforce good habits
• Share accomplishments with supportive friends or family members

7. Develop self-awareness and positive self-talk

"Your self-talk is convincing. It has been operating in the back of the room like a silent intruder that has broken into your home without you realizing it."

Self-awareness is crucial for overcoming procrastination. Understanding your thought patterns, emotional reactions, and behavioral tendencies can help you identify and address the root causes of procrastination.

Cultivate self-awareness and positive self-talk:

• Practice mindfulness meditation to increase present-moment awareness
• Keep a journal to track thoughts, emotions, and behaviors
• Challenge negative self-talk and replace it with positive affirmations
• Develop a growth mindset, viewing challenges as opportunities for learning
• Use cognitive restructuring techniques to reframe negative thoughts
• Practice self-compassion, treating yourself with kindness and understanding
• Regularly reflect on your goals, values, and progress

8. Implement effective time management strategies

"If you can't manage yourself, you can't manage time."

Time management is self-management. Effective time management involves not just organizing tasks, but also understanding and managing your energy levels, priorities, and personal limitations.

Key time management strategies:

• Use time-blocking to schedule specific tasks and activities
• Implement the Pomodoro Technique (25-minute focused work sessions followed by short breaks)
• Create daily and weekly schedules that align with your goals and priorities
• Use the "two-minute rule" - if a task takes less than two minutes, do it immediately
• Regularly review and adjust your schedule and priorities
• Learn to say "no" to non-essential commitments
• Build in buffer time for unexpected tasks or challenges

9. Embrace discomfort and lean into challenging tasks

"Leaning into discomfort is accepting the reality that life is not designed to be easy. If you believe it is, you're setting yourself up for a fall."

Growth occurs outside your comfort zone. Avoiding discomfort often leads to procrastination, but embracing challenges is essential for personal and professional development.

Strategies to embrace discomfort:

• Practice "exposure therapy" by gradually increasing exposure to challenging tasks
• Reframe discomfort as a sign of growth and learning
• Set stretch goals that push you beyond your current capabilities
• Develop a "discomfort diary" to track progress in facing challenges
• Use visualization techniques to imagine successfully completing difficult tasks
• Practice mindfulness to stay present during uncomfortable situations
• Seek out new experiences and challenges regularly

10. Build accountability and seek support

"If you are not accountable to someone, you're accountable to nobody."

Accountability enhances commitment. Having someone to answer to can significantly increase motivation and follow-through on tasks and goals. This external pressure can help overcome internal resistance to taking action.

Create accountability systems:

• Find an accountability partner or join a mastermind group
• Share your goals and progress with friends, family, or colleagues
• Use public commitments (e.g., social media updates) to create external pressure
• Hire a coach or mentor to provide guidance and hold you accountable
• Join or create a support group focused on overcoming procrastination
• Use apps or tools that track progress and send reminders
• Schedule regular check-ins or progress reviews with yourself or others

Last updated: March 28, 2025