How to develop super (study) powers with a focus force field: A step-by-step guide for easily distracted students

Last year I found myself in a rut. Like a student who leaves studying for an exam until the very last minute, I’d been avoiding a major project.

The logical, rational part of my brain kept saying:

“Just break it down. Write one measly sentence … if that’s too much, just write one word! Just do something!”

But the other part of my brain would shout back:

“Yeah yeah … I know this old trick! How about we watch some cat massage videos instead?”

My usual procrastination busting strategies just weren’t working.

I had to dig deep and find a new strategy.

So here’s what I did …

I created a focus force field.

How did I do this?

I fled my normal surroundings and ended up in a small country town that had only a general store, chapel, gift shop and pub. There was no phone reception. No WiFi. It was like being transported back to the 1950s.

It was the perfect place to get stuck into my writing. I stayed here for three days.

Did it work?

Yes, it did!

Thanks to my focus force field, I had a huge breakthrough on my project. I was amazed at how much I could get done in a short period of time when I wasn’t constantly being distracted with text messages and Facebook notifications.

Having experienced the power of focus, I left the little town determined to cultivate a focus force field in my own home.

Let’s face it, it’s a lot harder to focus in your home environment (Netflix? YouTube? Facebook?). But it’s possible to create a focus force field when you need one (e.g. the night before an important test or assignment is due).

Below I’ll show you step-by-step how you can create a focus force field at home:

Step 1. Before you sit down to start working, eat something healthy.

Your brain needs energy to focus. Where does that energy come from? Food. So you have to eat.

And the better the food, the better your energy levels will be.

Healthy, wholefoods are the way to go. Some good snack ideas are:

• Vegetable sticks and hummus
• A piece of fruit (e.g. banana or apple)
• A small bowl of berries
• A smoothie
• A handful of nuts

Processed foods will weaken your focus force field, so it’s best to avoid these.

Step 2. Ask yourself, Do I feel sleepy?

If the answer is yes, take a 15-30 minute power nap before you get stuck into your work. You’ll wake up feeling energised, more alert and in a much better mood. All of these things will help to strengthen your focus force field.

Step 3. Spend a few minutes clearing away anything that could potentially derail you when you work.

Start with the obvious stuff …

Your phone.

Turn it off. Place it in another room (out of sight is out of mind).

Need to use your computer when you work? Use an Internet blocker application to stop you from being tempted by all those cat videos when things get challenging or painful.

I know for myself it’s just too easy to escape to the awesomeness of the Internet when I hit struggle town. But if you can push through the discomfort for a little bit longer (which Internet blocker apps allow you to do), there are huge gains to be made.

Do people in your house disturb you when you work? Perhaps an annoying brother or sister?

Then you need to create a barrier between you and them. Here are some simple things you can do:

• Close your door
• Put up a sign that says something like, “Do not disturb” or “I have a flesh eating disease. Keep out!”
• Leave your home and go work in a library or quiet country town (not always practical or easy to do, I know!)
• Use headphones and wear a hoodie (these signal to others “Leave me alone!”)

A quick note on the headphones and hoodie: these only have signalling power if you don’t wear them all the time. Also, make sure you’re not playing distracting music through them.

Step 4. Get a distraction pad

Perhaps it’s not other people that stop you from being able to focus. Perhaps you’re the problem. You and your own random thoughts (e.g. “I’m hungry” and “I wonder what’s for dinner?”).

This is where the distraction pad comes in handy. Have this pad within arms reach on your desk. Every time a random thought strikes (e.g. “I want to check my phone”), write it down (“Had urge to check phone and Facebook”). As strong as the urge may be, you don’t have to act on it. You can check your phone later on your break. Once you’ve jotted the thought down, bring your attention back to your work.

Don’t be alarmed if you find yourself writing in your distraction pad every 30 seconds or so. The more you train yourself to write down your distractions (and not act on them), the more focused and productive you will become.

Step 5. Get clear on what you need to do for the next 10 minutes.

I’ve noticed students (including myself) faff around and fail to get started with their work for two major reasons:

1) You’re not clear on what you need to do; and/or
2) You’re overwhelmed by all the things you need to do.

Here’s a strategy you can use: write down on a post-it note or whiteboard the specific task you need to do for the next 10 minutes. Remove any other work from your field of vision. For the next 10 minutes, all you need to do is focus on the task you’ve written down. Don’t worry about all the other things you need to do.

Step 6. Give yourself regular breaks

It’s not possible to have your focus force field activated 24/7. Focusing requires energy and your energy levels get depleted over time. So your focus force field needs to be replenished. This is why I recommend working in short, focused bursts (25 minutes) followed by a short break (5 minutes). This is called The Pomodoro Technique (you can read more about it here).

On your breaks, engage in activities that help to replenish your focus force field. For example, have a drink of water, do some yoga stretches, make a smoothie and/or go for a short walk outside.

To sum up

Is there a piece of work you’ve been avoiding? And could a focus force field help you to get it done? You don’t need to head out of town to find your focus force field. You can create a focus force field at any time, wherever you are.

The more times you practice focusing, the stronger your focus force field becomes. What’s happening is this new way of working is creating neural pathways in your brain and new habits that will boost your productivity. But it takes practice. So keep at it!

Want to learn more ways to enhance your focus force field? Check out my FREE eBook 70 ways to minimise distractions and focus better.

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The practice of working like a sprinter

How often is your work interrupted by notifications or distracting thoughts that you find hard to ignore?

In our modern world, overwhelm and distraction threaten to constantly derail us.

As artist Austin Kleon states in his book Keep Going:

“Your attention is one of the most valuable things you possess, which is why everyone wants to steal it from you. First you must protect it, and then you must point it in the right direction.”

In this article, I share a powerful practice that can help you protect your attention and point it in the right direction: working like a sprinter.

The focused energy of an athlete

As a teenager, I remember watching Australian Aboriginal athlete Cathy Freeman run in the 400-metre race at the Sydney 2000 Olympics.

In that incredible race, Cathy did one thing and one thing only: she ran as fast as she could in a focused, intense burst.

She was 27 years old and had been training for this event for 17 years. Having won silver at the previous Olympics, the pressure was on. The entire nation was watching Cathy.

Cathy Freeman wins gold

To this day, I still get goosebumps when I watch the footage of this race (you can watch it here).

Cathy was in the zone. She was completely focused on the task at hand. She knew what she needed to do: run.

Shortly after crossing the finish line, Cathy sat down to catch her breath and process what she had just accomplished (she had won gold). The crowd went wild and was completely absorbed in the moment, too.

Back in the year 2000, during the Sydney Olympics, smartphones and social media didn’t exist. Not everyone had access to the internet (my family did, but it was slow, expensive, and could only be used at home on a computer). In this environment, it was much easier to focus.

It’s fair to say that the early 2000s were simpler times.

Some scholars (e.g., Dr Jonathan Haidt, and Dr Anna Lembke) argue that smartphones and social media have caused several harms to society, including a reduced capacity to pay attention and an inability to tolerate discomfort.

Despite the noise and chaos of the modern world, it’s possible to train yourself to focus better.

How do we cultivate better focus?

One way is to tackle our work like sprinters.

The Practice: Working like a Sprinter

The practice of working like a sprinter is refreshingly simple: You work in a short, focused burst (25-45 minutes), then take a break to rest and recover (5-15 minutes). After that, you repeat the process a few times before taking a much longer break (30 minutes).

 

Sprint-rest-sprint-repeat

I usually work this way for about 3 – 4 hours a day.

But I’m not fixed and rigid about this practice. This technique is adaptable. The key is to listen to your body and tune into what it needs. Make this practice work for you.

If you develop the habit of working in this focused way, you’ll be amazed by how much you can get done. More importantly, instead of feeling mentally fried at the end of the day, you’ll feel energised. You’ll also experience a delightful sense of calm and peace.

In short, this is a practice well worth cultivating.

 

How to work like a sprinter

In a nutshell, working like a sprinter involves three distinct phases:

  • Warm-up phase: You prepare yourself to do the work
  • Sprint phase: You do the work in a short, focused burst
  • Rest and recovery phase: You take a break to re-energise

 

It’s simple, but it’s a practice that takes practise.

Below, I delve into each phase in more detail and share some things that help me work in focused sprints.

 

The Warm-Up Phase (5 minutes – 120 minutes)

Warm up phase

I do my best work sprints in the morning between 9am and 12noon. But these focused sprints don’t just magically happen. It’s not like I roll out of bed and dive straight into a work sprint. First, I need to warm up.

The warm-up phase allows me to get in the right headspace and set up my environment to be focus-friendly. It has a dramatic impact on my brain’s performance, affecting my ability to focus, creativity, productivity, and mood.

Just to be clear, the stars don’t have to align, and the conditions don’t need to be perfect to kick off a work sprint. I’ve simply noticed that I can work better after engaging in a few behaviours and morning practices.

Here’s what I’ve found makes a difference . . .

 

1. Figure out the things that hijack your attention

What distracts you when you’re trying to work? What things frequently derail you?

Take note of the things that hijack your attention and throw you off track.

In one of my favourite books on getting organised, Organizing Solutions for People with ADHD, Susan Pinsky writes:

“The more you explore the distractions that keep you from working, as well as the tools that help you to focus, the more organized and productive you will become.”

Once you know what distracts you, you can figure out ways to deal with those distractions, which brings me to the next point . . .

 

2. Implement distraction blockers

For each distraction, think of ways to make it harder to engage with it. What barriers or strategies could you put in place? Are there any tools that could help you focus better?

For example:

  • Your phone keeps buzzing? Put it away from your body in another room (I put my phone in pocket 1 of a vertical wall hanger in the dining room, well away from my workspace).
  • Keep having distracting, random thoughts? Write them in a notebook and come back to them later.
  • Feel tempted to use chat groups or social media? Use an app like Cold Turkey, Freedom, or one sec to block yourself.

 

Dealing with distractions from the outset (before you sit down to do your work sprints) makes it easier to stay focused and on track.

 

3. Meditate (even just for 3 minutes)

Many of us have become used to constant stimulation; without it, we feel anxious. This is why we reach for our phones and scroll through our feeds as soon as we experience a slight pang of boredom.

If you can relate to this, you will benefit from engaging in a daily meditation practice.

If you’re new to meditation, I recommend starting with the following tiny habit of doing a micro-meditation:

After I put on my shoes, I will pause and breathe in and out three times.

Not sure how to meditate? Close your eyes and focus on your breath, going in and out. If a random thought enters your mind (and it will), notice it and let it go. Then, return your focus to your breath.

Alternatively, you could listen to a guided meditation using an app such Insight Timer.

 

4. Move your body (even just for 5 minutes)

Clinical psychiatrist Dr John Ratey describes exercise as “like a little bit of Ritalin and a little bit of Prozac”. It’s powerful stuff.

Research shows that physical movement can help us focus better and learn faster. In terms of counteracting stress and boosting our mood, movement is like getting a biochemical massage.

This is one reason getting on my treadmill and doing interval training has become a non-negotiable part of my day. In the words of Tara Schuster:

“[Working out] is my preventative measure against the anxiety that lurks in my mind. I must throw myself out of bed in the morning and make it to the gym because I will always, always feel better for it.”

By warming up my body through physical movement, I’m able to warm up my brain by bathing it in feel good chemicals.

Deliberately exposing myself to the discomfort of running also helps me sit with the unpleasant feelings that arise when faced with difficult work. As Alex Soojung-Kim Pang states in his book Rest: Why You Get More Done When You Work Less:

“Exposing yourself to predictable, incremental physical stressors in the gym or the playing field increases your capacity to be calm and clear headed in stressful real world situations.”

On the days when I skip my morning run or a weightlifting session, my wellbeing and productivity take a hit. I don’t feel as mentally sharp or confident about tackling my work. I’ve also noticed that I’m more likely to get distracted and give in to instant gratification during a work sprint.

 

5. Help your future self

Can you do anything in the evening to prepare for your morning work sprints? Completing a few quick tasks before bed can help you conserve energy the next day.

Here are a few simple things I like to do in the evening to get ready for the day ahead:

  • I make my breakfast (overnight oats with berries)
  • I write a short list of the three main things I want to work on the next day
  • I lay out my exercise clothes and running shoes
  • I clear away clutter from my work desks
  • I avoid all screens an hour before bed (I plug my phone in to charge in my office and don’t touch it until the next day)

 

Doing these simple things allows me to carry out my morning routine with ease. Then, I can hit the ground running with a clear, focused mind for my first work sprint.

 

6. Design a distraction free environment

If I check my phone for messages and engage in frivolous texting first thing, I crave distraction and the dopamine hits that come with it for the rest of the day.

For these reasons, I have implemented the following tech rules:

  • No engaging in chat groups for the first 6 hours of the day
  • No checking email or looking at screens for the first hour of the day

 

This may sound extreme, but these restrictions are incredibly liberating. As the author of the book Stand Out of Our Light, James Williams states:

“Reason, relationships, racetracks, rules of games, sunglasses, walls of buildings, lines on a page: our lives are full of useful constraints to which we freely submit so that we can achieve otherwise unachievable ends.”

By blocking myself from digital distractions and all the noise that comes with it, I can focus on chipping away at the projects that are most important to me.

 

7. Prepare the mise en place

Just like a chef prepares all the ingredients before cooking a dish (i.e. they create the mise en place), set yourself up with everything you need to do your work. The last thing you want is to get a few minutes into a work sprint and realise you need to go find a pen that works.

If you have everything you need within arm’s reach, it’s easier to stay focused on the task and get into a flow state.

 

Sprint phase: Doing the Work (25 – 45 minutes)

Once the warm-up phase is complete, we move into the sprint phase. Now, it’s time to do the work.

If you’ve done the work in the warm-up phase, the sprint phase is a lot easier. All you need to do is:

  • Set a timer for the period you intend to work for
  • Do your best to focus on the task at hand until the timer goes off
  • If you get distracted, it’s okay. Write down the distracting thought and gently bring your focus back to your work.

 

There’s no need to feel rushed as you work. You’re not competing with anyone else. This is not a race. It’s totally fine to take things slow.

Don’t expect the sprint phase to be pleasant. Even after a fabulous warm-up, you will most likely feel some discomfort and resistance about doing the work. This is normal.

You’ll feel the urge to run from this discomfort. But instead of running from it, befriend it. Remind yourself that the point of these work sprints is to move the needle on the things that really matter to you.

 

Rest and Recovery Phase (5-30 minutes)

When the timer goes off, take a moment to acknowledge yourself for showing up to do the work. Remember, this practice takes practise, and you just got some reps in.

Now it’s time to rest. You’ll probably have some momentum by now, so you’ll feel like pushing on but stop what you’re doing and step away from your work. As Ali Abdaal mentions in his book Feel-Good Productivity:

“Rest breaks are not special treats. They are necessities.”

I’m not going to lie: this phase has been the hardest for me to master. As someone with workaholic tendencies, I’ve had to work hard at getting rest.

Why is the rest phase so important?

Because the longer you focus, the harder it is to maintain your focus. The act of focusing depletes your brainpower.

The best way to recharge a depleted brain is to rest.

Like focus, rest is a skill. It takes practise. You have to be able to resist the lure of busyness and our fast-paced, always-on culture.

Here are some of my favourite ways to rest and recharge at the moment:

  • Go for a short walk out in nature
  • Do some stretches from Bob Anderson’s excellent book Stretching
  • Chop vegetables in silence (no podcast or music playing)
  • Take a power nap
  • Cut out pictures and glue them down on paper (zine or collage making)
  • Lay on the floor with a bolster under my legs
  • Tidy up a surface
  • Journal in my notebook
  • Prepare a toddler tray of healthy snacks (this is for myself, not a toddler!)

 

Whenever I find myself wondering whether to keep working or take a break, I ask myself:

“What kind of boss do I want to be for myself? A mean-spirited, hard taskmaster? Or a generous, caring boss who looks out for their employees’ wellbeing?”

The answer is simple: I choose to be a generous boss to myself. Therefore, I give myself permission to rest.

To sum up

I’ve come to see each of the phases of working like a sprinter (Warm-up, Sprint, and Rest and Recovery) as critical to staying healthy and balanced. Through trial and error, I’ve learned that skipping the warm-up or rest phase or going too hard in the sprint phase can lead to chaos and exhaustion.

As you cultivate the practice of working like a sprinter, significant things will happen to you. Not only will you notice that your productivity goes through the roof, but you’ll experience mental calm and clarity like never before.

As digital distractions no longer dominate your day, the noise of the world gets dialled down. You’ll find it easier to tune into what you need and what matters most to you.

I cannot stress enough that this is a practice that takes practise! One or two sprints won’t cut it. You need to persevere for long enough to experience the incredible benefits of this powerful practice.

One sec app

 

Are you happy with how much time you spend on your phone?

When you feel slightly bored, do you feel a reflexive, gravitational pull to check your phone?

If you spend hours each day clicking, scrolling, and posting, I want you to know that it’s not your fault.

It’s not that your weak willed, lacking discipline, or a lazy person.

It’s none of these things.

It’s no mystery or secret why so many people waste so much time on social media. Like a poker machine, these platforms are designed to be highly addictive.

Apps like TikTok, Instagram, Facebook, SnapChat, X (formerly Twitter) and YouTube contain persuasive design features that hijack your most valuable and precious resources: your time, energy, and attention.

 

Why are these Big Tech companies in an arms race to capture and hold people’s attention?

Because the more time we spend on their apps, the more data they can extract and sell for social influence.

The business model of Big Tech companies is simple: Keep people glued to their platforms for as many hours a day as possible.

In other words, your time and attention equal massive profits for these companies.

In his excellent book The Anxious Generation, social psychologist Dr Jonathan Haidt presents data showing teens aged 13-18 spend an average of six to eight hours every day on social media apps. That’s close to 50 hours a week.

 

 

Dr Haidt notes that this is just the time spent on the app. It doesn’t factor in the time spent thinking about social media while they multitask in the real world.

So, that’s 50+ hours that could have been spent outside in nature, learning a language, working a part-time (or full-time) job, making art, cooking, exercising, getting more sleep, and hanging out with friends.

Let’s also not forget that these apps intervere with and harm our wellbeing and ability to think and learn.

The multi-tasking that takes place as we engage with these apps throughout the day drains our brainpower, weakens our memory, and makes us tense and anxious.

The social comparisons we engage in on these platforms also warps our perception of reality and leaves us feeling like we’re not enough.

So, here’s something to consider . . .

 

What if you could protect your time, energy and attention from social media companies?

It’s possible, and I’m going to show you how.

I recently discovered a simple tool that helps people stop mindlessly consuming social media and other addictive apps.

It’s an app called one sec.

one sec is a self-nudging tool that helps you to create barriers to Big Tech that align with your goals and values.

 

 

Here’s how it works:

As you open up an addictive app, one sec intervenes by creating a 10-second delay in opening the app.

one sec creates the little bit of friction needed to make you pause and reconsider your behaviour.

After the delay, one sec presents you with a choice: Do you want to proceed with opening up the target app (e.g., TikTok)? Or close the app and do something else?

The creators of one sec explain it works by utilising three intervention strategies:

  • Creating friction (i.e., the time delay)
  • Giving you the option to not proceed and close the target app
  • Deliberate messaging

 

It’s important to highlight that you’re in control of the whole experience. You specify what apps you want one sec to target. You can also modify the time delay (making it shorter or longer) and change the deliberate messaging.

The question is, does this app work?

Or is it just another gimmicky product that fails to change your behaviour in a significant way?

I’ve been experimenting with this app for the last month, and I’m pleased to say it’s working for me!

Even though I don’t have social media and the wicked algorithms that come with them, I recently noticed that I was spending far too much time in group chats.

one sec has helped me be more intentional and deliberate with how I engage with these chat groups.

Instead of mindlessly checking these apps whenever I have time to kill, I now have dedicated periods when I engage with them. I’m following Dr Faye Begeti’s advice when she recommends in her book The Phone Fix to “Set a finite number of times for checking social media, condensing a large number of short checks into defined, longer ones.”

This is what one sec has helped me to do, and as a result, my focus and well-being have improved. I feel calmer. My days feel longer and less frenetic.

But I realise I’m a sample size of one. Plus, I’m highly motivated to reduce my time on addictive apps.

Is one sec effective in helping others to reduce their social media consumption?

The short answer is yes.

This research study found the app one sec helped people to significantly decrease their social media consumption.

 

 

In this study, 280 participants used the one sec app for a six-week period. Here’s what the researchers found:

36% of the time participants attempted to open a target app, they chose to close the app using one sec (i.e., they did not proceed with using the target app).

 

 

Over time, participants also opened the target apps less.

 

 

Opening problematic apps less or choosing to close problematic apps before engaging with them is actually a really big deal. Here’s why . . .

Less engagement with these addictive apps means less hits of dopamine.

Every quick and easy hit of dopamine you get from social media leads you to crave more stimulation from these apps. Before you know it, you’re in a full blown dopamine driven feedback loop.

Whenever I’m stuck in a dopamine loop, I’m not #livingmybestlife. Far from it! I feel overstimulated, chaotic, and jittery. Here’s why . . .

In his book How to Calm Your Mind, Chris Bailey explains that the brain networks for dopamine and calm are anti-correlated.

What does this mean?

It means when the dopamine network is activated, the calm network isn’t.

Imagine every time you mindlessly reach for your phone to check social media, you’re moving further and further away from a state of calm.

This may explain why participants in the one sec study reported experiencing increased satisfaction and happiness after decreasing their consumption of problematic apps.

 

Other one sec features worth exploring

The main intervention features (i.e., the time delay and option to not proceed with the target app) will help you decrease your consumption of addictive apps.

But there are many other features available with this app.

As you explore the additional features, it’s easy to feel overwhelmed. There’s a lot of extra bells and whistles. For example, there is the “Don’t get lost” notifications (i.e., scheduled reminders to close the target app when you are using it) and website blocking.

But like a lot of things in life, more features don’t necessarily result in a better user experience.

Ultimately, I decided to follow BJ Fogg’s behaviour design principle of ‘Simplicity changes behaviour’. I stuck with using just the basic features of this app.

I knew if I overcomplicated the app, I probably wouldn’t use it.

All that being said, there were two additional features I incorporated:

1. Strict Block Feature

I use the strict block feature every day. To be clear, the strict block feature is not to be confused with the basic block feature. What’s the difference?

If you select a basic block, you’re not really blocking yourself from the app. But there’s a barrier in place. If you try to open the target app, it brings up the following message:

 

“Be honest with yourself. Do you really want to stop this block?”

 

Whereas a strict block is a genuine bona fide block. You cannot use your target apps until the block is over.

If you have developed a mindless habit of reaching for your phone and checking certain apps, you need a strict block in place until your brain has had a chance to recalibrate itself.

Here is the tiny habit I created to give my brain a chance to rewire to lower hit of dopamine from my smartphone:

 

After I pick up my phone in the morning, I will open one sec and press strict block for six hours.

 

Activating a strict block means I’m in charge for the first six hours of my day (and the addictive apps are not running the show). This sets the tone for the day and puts me in proactive mode rather than chasing quick hits of dopamine. It also helps me stay calm and grounded.

 

A word of warning:

Even when you feel like you have regained control over your target apps, you must remain vigilant. It’s super easy to get drawn back into a dopamine-driven feedback loop.

 

2. The Journal Prompt Feature

The journal prompt is simple and effective. Before accessing the target apps, I am prompted to write about what I have done and what I feel grateful for.

I write 25 words before proceeding to the target app. This gives me a moment to reflect, which is always a worthwhile practice.

 

 

Free alternatives to one sec

There is a free version of one sec you can use, but it limits you to applying one sec to only one target app.

If you have multiple addictive apps on your phone (as most of us do), I recommend the paid version to unlock all the features.

It costs $25AUD for the year, which is value for money if you ask me. The app has already paid for itself in terms of the time, energy, and attention I’ve reclaimed.

I should mention that I had trouble initially installing one sec and getting it to work on the target apps. The process was a little finicky, and I nearly gave up after 20 minutes of trying to figure out how to get the app to work.

You can find similar intervention apps that are free and easier to install, such as ScreenZen. ScreenZen appears to be based on similar mechanisms (i.e., introducing a time delay and friction to the target app).

My brother recently started using ScreenZen to help combat his mindless habit of scrolling through social media. When I asked for his thoughts on this self-nudging app, he said, “It’s annoying.” But then he quickly added, “But that’s the point. It’s annoying, and that’s why you use the apps less.”

Another great feature of ScreenZen is that after spending seven minutes on the target app, it puts a stopping mechanism in place by prompting you to think about if you want to keep using the app.

 

Final thoughts

I don’t think anyone consciously sets a goal to spend 20, 30, or 50+ hours a week on social media. But if you don’t have strategies to combat the addictive apps on your phone, one thing is certain: Big Tech companies will hijack your time, energy, and attention.

As Michael Harris states in his book The End of Absence:

 

“Never forget that you live in an ecosystem designed to disrupt you, and it will take you for a ride if you let it.”

 

So, don’t be taken for a ride. You can easily access self-nudging tools, such as one sec and ScreenZen, to help you defend your time, energy, and attention.

Think of the things you’ve always wanted to do but tell yourself, “I don’t have the time. I’m too busy”. What if you could reclaim a significant chunk of time to do those things today? Would it be worth taking a chance on a self-nudging app?

You’ve got nothing to lose except potentially $25.

I encourage you to test out one of these apps to protect your most precious resources (i.e., your time, energy, and attention).

 

Note: In case you’re wondering, I have not been paid or sponsored by one sec to write this article.

Do you tend to procrastinate?

Procrastination feels heavy.

But what if we could turn combating procrastination into a fun game?

Lately, when I catch myself avoiding a task, I’ll play a little game to see if I can get myself to move in the right direction.

I’ve discovered that it’s best to approach any task with a curious and playful mindset. If you take yourself too seriously, all the joy and fun can get stripped from the process.

Often, when I play this game, I surprise myself because the strategy works! I’ll be off and running with a task I procrastinated on for days.

But sometimes a strategy won’t work. That’s okay. When this happens, I usually take a little break before trying another approach.

I don’t claim to be a grandmaster at playing the game of combating procrastination. But these days, I can catch myself when procrastinating, notice the warning signs, and get moving in the right direction.

In this blog, I share how you can combat procrastination in a fun and playful way to fulfil your intentions and accomplish your goals.

Are you ready to play?

Let’s begin!

Understanding the rules of the game

If you want to play this game of combating procrastination, you first need to understand what procrastination is and the rules of the game.

I recommend you play this game on your own so you’re not competing against anyone else. There’s no first or second place, no runners-up, and no one wins a trophy.

You can play with others, but it’s a collaborative game where you cheer each other on and gently coach each other into action.

It’s also a game that never ends because the work never ends. You are constantly learning and growing.


What is procrastination?

In her book ‘Procrastination: What it is, why it’s a problem and what you can do about it’ Dr Fuschia Sirois defines procrastination as:

“ . . . a common self regulation problem involving the unnecessary and voluntary delay in the start or completion of important intended tasks despite the recognition that this delay may have negative consequences.”


In other words, procrastination is:

Delaying a task + you know you are causing your Future Self pain and suffering.

There are some simple rules you need to understand to combat procrastination. Once you cement these rules in your brain, life becomes easier. Instead of experiencing constant resistance, you discover ease and flow.

Rule 1: Sit with the discomfort

Difficult work tends to bring up unpleasant emotions, such as boredom, stress, anxiety, fear, and frustration.

Most of us don’t like experiencing these feelings, so to repair our mood, we procrastinate. We avoid work and engage in easier, more fun tasks (e.g., scrolling through social media).

At the heart of combating procrastination is allowing yourself to sit with unpleasant feelings and push past them. Resist the urge to run to your devices. If you can do this, that’s 80% of the battle.

Pushing through the discomfort and making a start is a significant milestone worth celebrating.

Rule 2: Make your first move before you feel ready

Often, we wait for the perfect time to start a task. But it’s an illusion that there is a perfect time.

The perfect time is right now, amid the messiness and chaos of life.

“But I’m not feeling motivated!” I hear you say.

That’s okay. Make a start regardless of how you feel because here’s the part most people don’t understand:

Motivation follows action

In other words, you have to get moving for motivation to show up.

Rule 3: Use strategies and tools to help you make your first move

There are many great strategies and tools that can help you get started with a task, even when your motivation levels are low.

Once you have a selection of strategies and tools and you’ve practised using them a few times, you will feel more confident in your ability to combat procrastination.

Winning strategies and tools

Here are a few of my favourite strategies and tools for getting started with my work:

1. Move your body

Fear is a significant driver of procrastination: fear that you won’t be able to do it, fear of failure, and fear of the unknown.

When you move your body, you decrease fear and anxiety. Movement can also help to calm and focus your mind and boost positive emotions.

This is why I start my day with a 20-30 minute run on my treadmill. It bathes my brain in feel-good chemicals, makes me feel stronger, and prepares me for the challenging work I’m about to face.

2. Just do 10 minutes

When a task feels big and overwhelming, it’s easy to procrastinate. But can you do 10 minutes on the task?

When I set a timer for 10 minutes, my brain thinks, “I can do 10 minutes. Easy!”

My brain then knows the task (and the unpleasant feelings) won’t last forever. The worst-case scenario is I experience 10 minutes of mild to moderate discomfort. When the timer goes off, I have a way out. I can do something else.

But what usually happens is after 10 minutes, I realise the task isn’t as bad as I thought it would be. The motivation has kicked in, and I’m on a roll.

3. Give yourself permission to do a rubbish job

When struggling to write my PhD, I attended a workshop led by an academic coach. She encouraged me to “Write crap” (her words, not mine).

This helped me to get over the perfection hump and make a start.

Most (if not all) great works started as rough drafts. The problem is we don’t see those rough early versions. We only see the polished final product. This messes with our minds and can lead to perfectionist tendencies kicking in.

Embrace the first messy draft. Celebrate it! You have to do it to get to the good stuff.


4. The Slow-but-don’t-stop technique

In the book ‘Everything in its Place’, Dan Charnas recommends the ‘Slow-but-don’t-stop’ technique for doing things you don’t want to do.

Here’s how it works:

If you’re feeling resistance towards a task, start doing it, but move very slowly. Breathe into the discomfort. Take your time.

Charnas writes that as you use this technique:

“You’ll still hate it [the task] but your task has become a moving meditation or like a game.”

For example, I used this strategy on the weekend to sort my laundry. The first step was to pick up the basket full of clothes and place it on my bed. Then, I picked up one item at a time and put them into piles (e.g., socks, activewear, and undies). I then selected a pile of items (socks) and dealt with one item at a time.

I’d usually rush to fold my clothes and feel slightly annoyed by the whole process (“Ugh, what a chore!”), but this time, it felt different. It felt like a meditation. I felt calm and grounded as I folded my socks.

The beauty of this technique is that the work will still get done, but as Charnas points out, you don’t give up control. You still have forward momentum.

As the Mexican proverb goes:

“An ant on the move does more than a dozing ox.”

5. Make your environment less ‘procrastinogenic’

Are there things in your workspace that distract you? Is there anything that reminds you of more fun stuff you could be doing (e.g., a video game console or your phone)?

Please get rid of those things or make them harder to access.

My phone is my biggest distraction. This is why I keep it away from my body in another room whenever I need to do focused work.

6. Use the Five-Second Rule

I’m currently experimenting with Mel Robbin’s 5-Second Rule. The 5-Second Rule is simple:

The moment you have the instinct to do a task before your brain can come up with an excuse not to do it, you count backwards ‘5 . . . 4 . . . 3 . . . 2 . . . 1!’ and you do it.

In her book ‘The 5 Second Rule’ Robbins explains the psychology underpinning the strategy. She writes:

“The counting distracts you from your excuses and focuses your mind on moving in a new direction. When you physically move instead of stopping to think, your physiology changes and your mind falls in line . . . the Rule is (in the language of habit research) a “starting ritual” that activates the prefrontal cortex, helping to change your behavior.”

7. Create a habit

The ultimate way to combat procrastination is to create a habit or a ritual. You need something that signals to your brain it’s time to engage in a particular behaviour.

With habits, you don’t have to stop and think, “What do I need to do now?”. Habits are automatic. Your brain knows exactly what it needs to do, and you do it.

For example, I have a habit of running on my treadmill before I launch into my day. My brain knows that after I put on my gym clothes and shoes, I turn on my treadmill and hit the speed button to start my warm-up.

I carry these behaviours out even when I’m not in the mood to run. That’s the power of habits.

What if you’re still procrastinating?

Then, I suggest you cut yourself some slack.

Forgive yourself for procrastinating, pick a strategy, and get moving.

Most of us don’t do this, though.

We bag ourselves out in an attempt to motivate ourselves. The problem is this rarely works.

Dr Sirois says that intense self-criticism leads to negative thoughts, which lead to negative feelings. We end up feeling demotivated, which causes us to procrastinate even more!

You can stop the vicious cycle of procrastination by practising being kind to yourself.

To sum up

If you follow these simple rules and be playful with experimenting with these strategies, you can get a better handle on procrastination.

Like anything in life, the key is practice. The more you practice allowing yourself to feel the unpleasant emotions instead of running from them, the better you’ll do. The more times you practice a strategy, the more natural it will feel and the sooner it will become a habit.

One foot in front of the other. You can do this.