The Science of Getting Started

1. Procrastination is a universal struggle rooted in our biology and psychology

"Procrastination may have many other ways of manifesting other than that, but its many faces all have one thing in common: they arise out of an itch to do what feels good."

The lizard brain. Our tendency to procrastinate stems from the ongoing battle between our primitive limbic system (the "lizard brain") and our more evolved prefrontal cortex. The limbic system seeks immediate pleasure and avoidance of discomfort, while the prefrontal cortex is responsible for rational decision-making and long-term planning. This internal conflict often results in procrastination as we prioritize short-term gratification over long-term benefits.

The procrastination cycle. Procrastination often follows a predictable pattern:

1. Unhelpful assumptions or made-up rules
2. Increasing discomfort
3. Excuses for procrastination
4. Avoidance activities
5. Negative and positive consequences

Understanding this cycle can help us identify and interrupt it before we get sucked in.

2. Identify your procrastination type and triggers to combat them effectively

"Each of the different types of procrastinators—thrill-seeker, avoider, indecisive, perfectionist, and busy—tends to have a different trigger for procrastinating."

Procrastination profiles. Understanding your specific procrastination type can help you develop targeted strategies to overcome it:

• Thrill-seekers: Crave last-minute pressure
• Avoiders: Fear failure or success
• Indecisives: Fear making wrong decisions
• Perfectionists: Set unrealistically high standards
• Busy procrastinators: Attempt to do everything at once

Trigger awareness. Procrastination triggers fall into two main categories:

1. Action-based triggers: Environmental prompts and physical activities
2. Mental/emotion-based triggers: Thoughts and feelings that drain motivation

Identifying your specific triggers allows you to develop proactive strategies to counteract them.

3. Develop action-oriented mindsets to overcome inertia and boost productivity

"Remember that procrastination is the act of delaying an intended important task despite knowing that there will be negative consequences as a result of it."

Physics of productivity. Apply Newton's laws of motion to productivity:

1. Objects at rest tend to stay at rest: Focus on getting started
2. Force equals mass times acceleration: Direct your efforts strategically
3. For every action, there's an equal and opposite reaction: Balance productive and unproductive forces

Eliminate choice paralysis. The paradox of choice can lead to procrastination. Combat this by:

• Focusing on one or two critical factors when making decisions
• Setting time limits for decision-making
• Choosing a default option and sticking with it
• Striving to "satisfice" (satisfy + suffice) rather than maximize

4. Employ psychological tactics to trick your brain into taking action

"Instead of waiting for your mood to spark you into action, act first in order to spark your mood into a motivated, all-systems-go mode."

Mood follows action. Don't wait for inspiration or motivation to strike. Instead:

• Set a low threshold for getting started
• Focus on the process rather than the end product
• Forgive yourself for past procrastination

Visualize your future self. Connect with your future self to increase motivation:

• Imagine the positive and negative consequences of your actions
• Use "time travel" to anticipate how you'll feel after completing (or not completing) a task
• Interact with a virtual representation of your future self

If-then planning. Create implementation intentions to automate decision-making:

• Format: "If X happens, then I will do Y"
• Examples:
  • "If it's 3:00 p.m., then I will start working on my project"
  • "If I take a break, then I will do one small chore before returning to work"

5. Use strategic planning techniques to preempt procrastination

"The STING method represents an acronym for five strategies you can implement in order to prevent procrastination."

STING method:

• Select one task
• Time yourself
• Ignore everything else
• No breaks
• Give yourself a reward

Manipulate the procrastination equation:
Motivation = (Expectancy x Value) / (Impulsiveness x Delay)

• Increase expectancy of success
• Increase the value you place on the task
• Decrease impulsiveness
• Decrease the delay between task completion and reward

Temptation bundling. Pair unpleasant tasks with immediate rewards to satisfy both your present and future selves. Example: Only watch your favorite TV show while exercising.

Eisenhower matrix. Prioritize tasks based on importance and urgency:

1. Important and urgent: Do immediately
2. Important but not urgent: Schedule
3. Urgent but not important: Delegate
4. Neither urgent nor important: Eliminate

6. Structure your environment and schedule to minimize procrastination opportunities

"Aim to rid your calendar of any 0 in there, but if you do slip up and get a 0 one day, don't feel discouraged. Recover the next day with another 1."

No zero days. Commit to doing at least one small thing towards your goal every day. This builds momentum and prevents total inaction.

Self-interrogation techniques. Ask yourself key questions to overcome procrastination:

1. What one thing can I do to get started?
2. What are my three biggest priorities today?
3. How can I make this easier?
4. What will go wrong if I don't do this now?

Detailed scheduling. Write down a specific schedule including:

• Tasks to be completed
• Time frames for each task
• Tools and resources needed
• Physical location for each task
• Backup plans

Information diet. Limit unnecessary information consumption:

• Survey your current information intake
• Remove at least 50% of the least valuable sources
• View information as pitches for your time and attention
• Say "no" more often to new information sources
• Consider cutting entire information forms from your life

7. Take immediate action through small steps and excuse elimination

"Break up your big tasks into smaller tasks, and keep repeating until the tasks you have before you are so easy you can do them within a few minutes."

The 40-70 rule. Make decisions and take action when you have between 40% and 70% of the information you need. This balances informed choice with avoiding analysis paralysis.

Tiny steps. Break down large tasks into small, manageable chunks:

• Focus on actions that take just a few minutes to complete
• Create a long, detailed to-do list with many small tasks
• Celebrate small victories to build momentum

Banish excuses. Recognize and counter common excuses:

• "Now is not the right time" - There's never a perfect time; start anyway
• "I don't know where to start" - Start with any small step; the path will become clearer
• "I'm not good enough" - Reframe as "I'm not good enough yet" and focus on improvement

Parkinson's Law. Work expands to fill the time available. Set tight deadlines to increase efficiency and focus on essential elements.

8. Manage your energy, not just your time, to sustain productivity

"Energy is a finite resource that we must protect on a daily basis. Nothing else you read in this book will make an iota of difference if you don't have the energy to pull it off."

The energy pyramid. Focus on building and maintaining energy across four levels:

1. Physical energy: Prioritize sleep, nutrition, and exercise
2. Emotional energy: Cultivate positive emotions and reframe negative ones
3. Mental energy: Take control of your thoughts and focus
4. Spiritual energy: Connect with your values and purpose

Energy management strategies:

• Identify and eliminate energy drains
• Create rituals for energy renewal
• Take regular breaks to recharge
• Align your work with your natural energy rhythms

By addressing your energy needs holistically, you'll be better equipped to tackle procrastination and maintain long-term productivity.

Last updated: March 21, 2025