Anti Procrastination Course. How I Beat My Procrastination.

1. Introduction to the Anti Procrastination Course: Hi and welcome to the anti procrastination video course. This course is a collection of tools and techniques to fight your procrastination and patterns of bad behavior. I build this course of tools that I used in my procrastination struggle. And now I'm happy to share these devices with you. The first part of the course is a theory intro into the effective approach. In the second part is the collection of tools that I use to find different manifestations of procrastination. After watching the course, you will have several tools to fight bad habits and break negative sequences. If you find one tool is not effective enough, you can always choose another tool described in this course. This course is not a long one, and yet it is practical, practical and effective tools. All you need for this course is a pen, paper, and a little inspiration. So start fighting your procrastination right now. 2. How to Set the Right Goals: Hello everybody and welcome to the first part of the course. So this part of the course is more like a theoretical part. And I have collected all the practical steps and things that I would like to share with you in the second part of the course. But here in the first part, it's important for us to establish the map of the payoff that you're going to take. So whenever you are in the beginning of some kind of process, especially a serious and big posters such as fighting procrastination, you need to find, you need to find or create a map for this journey. So I believe that here in this first video, we're going to create this kind of maps. They're going to help you a lot. So first of all, you need to set the right goals. If you're in the fighting with procrastination, then most likely you find yourself, Emily Tomas. So if you are in a mile, so to speak, and if you fighting procrastination or if you're fighting any other negative things in your life. Fighting this negative influence is going to be a journey. Probably about a long journey, probably short journey. But anyway, it's easier to fight any problem with a plan. So your problem is procrastination. My problem is procrastination. You are in my solution for this, at least first step solution would be to create a plan to fight the procrastination. So to create a plan, you might use services and platforms that are numerous nowadays on the Internet, you can use Google Sheets. You can use a pilot on Canvas if it's comfortable for you. But in my understanding, the more platforms and services you use, the more complicated this process becomes in the beginning of your journey in fighting with procrastination, I would suggest that to keep it as simple as possible, you need some kind of device that will be helping you on daily basis to set the right goals. Not to lose focus and go on with your fighting procrastination. So I would suggest to create a very simple, very easy to use table. You can create it in Google Sheets. You can just take a sheet of paper and a pencil. And basically drove the table as I did. If we use in Google sheets, then I'm going to switch it over here. And this is the way this table, very simple table looks like. So it has only three columns. Column a is where you are now. Column C is where you want to be. In. Column B is where you put answer to the question what to do now. So column one is where you are, right, where you are right now. Column frieze where you want to go. Column B, column two is what you need to do right now. Here's a very simple example. Now this example might be not, not very realistic, but it's, it's a very good illustration of how to fill in this column. You are right now. You can swim, you afraid of water. This is an example. You want to be, want to go to the ocean and you want to be able to swim there in the ocean. So ask yourself, right question. What you need to do. And the answer would be go to the swimming pool because it's safe, because there is a coach there. There is always someone to help you. And if you cannot or afraid or cannot go into the ocean right now, you just need to go step by step by step daily. And they are in the swimming pool, you will learn to swim. So this is a very simplified example of how to fill and this fill out this table. Next goal is you would like to keep your eyes healthy. Right now your vision is declining and your eyes are stressed. Ask yourself right questions. What you need to do? The answer is you need to cut the TV antenna and cancel your streaming subscription. When I say cut the TV antenna, I mean, you need to take scissors and literally cut it. That's the way to stop negative influence on your eyes. This is an oversimplified example, but this is how it works. Here is a little bit more realistic example. You would like to run your business. But now you are hired employee. So ask yourself right questions. What you need to do to to run your business? The answer is, first, you need to master your daily work. You need to be a master of super professional in your work. You need to reach such a level of professionalism where you not only do your job grade, but you feel that you're able to sell your job to someone else. Then you need to perform ten cold calls daily to get clients for your business. Also, you need to have meetings every week, like free meetings with investors, with people who might be interested in your business and so on. This wine number four is a more realistic example of how to fill out this table. So once again, this table is a very simple table. May the free, free columns ask yourself where you are right now. Ask yourself where you want to be, and ask yourself what you need to do. Now, if you are an adult or young adult teenager, if you are a person with clarity of vision, so to speak, if your mind is not clouded by alcohol, drugs, or anything else, now, traumas or anything else, then you will be able to fill in this table very easily. Just ask yourself right questions and fill in this table. Now, once you feel this table, this will be your blueprint for your fighting with procrastination. So what you need to do is to create a table and follow it and work with this table. Use it as your used daily device in fighting your procrastination. Now, when filling in this table, you need to ask yourself right? Questions. Where you are right now, where you want to be and what to do. And you need to be realistic while filling in this table. Don't set some kind of unrealistic goals. Just go slowly, go daily, and be realistic. This is going to help you a lot. So whenever you are losing focus in your journey, in fighting procrastination or improving yourself or start doing something, you just need a helping device. You cannot fight such big thing is procrastination with empty hands, you need a device, a weapon for this. So your weapon, your device would be this simple table that you're going to fill in on daily or once a week, or whenever you feel that the time is right and use it as helping build the table with very simple content. Then ask yourself the right questions. 3. How to Identify your Obstacles. Know your enemy.: So when the previous video we have created a simple table that is going to help us to keep focused on the right goals. So think of it as a device that's going to help you on this way in fighting procrastination. So here on this video, I would like to focus on obstacles, things that are holding you back. When you talk about obstacles, you need to, you need to use the same approach as in the previous video. You need to identify and understand the nature of these obstacles. So you need to identify each obstacle. Ask yourself and understand how these obstacles work for me. Because an obstacle is not an obstacle. Any obstacle is different to another obstacle. And you need to identify them. You need to understand how they work. You need to understand how they affect your actions. Just like in the previous video, I would like you to create a little table, very simple table. I like to keep things simple. So simple table will help you again. And using the table you're going to ask yourself how this or that obstacles are going to affect you and what's the best way to fight it. So let's switch to the table. This table has four columns here from left to right. In the column one, you write down the problem that you experiencing. Then you ask yourself, can I solve this problem with a universal solution or custom solution? Universal solution would be just tell yourself, like just do it or something like those famous five-second rule, 1 min rule or any other roles that you might heard of. So this is a universal solution. You face any problem, you tell yourself, just do it. And if it works, if the problem is solved, then this obstacle can be resolved using a universal solution. But some problems are much more difficult in deeper than they look. In this case, you might need a custom solution for this. Now I'm going to give you two oversimplified examples, but they are going to illustrate how these things work in real life. So here's your problem. Problem number one, you not go into Jim, day after day after day. You not go into gym. There is a gym. There is your car. You there is means of transportation. All the doors are open but you do not go in there. You don't go to gym on daily basis. Your solution might be telling yourself just do it. And this little thing, this little push, might just work for you in a mysterious way. And you just get up, you get in your car and you go to the gym. So universal solution works. The obvious reason, the obvious obstacle for this problem is that you just a little bit lazy. Sometimes it happens to everyone, so it's not a big problem, especially if you can solve it easily just by telling yourself do this. Now here's another problem. Someone has an eating disorder. Obvious reason for this problem is that Eating Tasty tasty snacks is just a habit. But whenever you go, you go shopping, you just buy another snack. You put it in your, in your trolley and you, you take it home. It's just as just a habit, it doesn't hurt anybody. But if this person starts asking himself questions and if you start digging deeper into this problem, you might understand that there is actually a route for this problem that is goes, that goes much deeper. E.g. this might be a trauma from the past. The person who has this eating disorder might have lost somebody in the past. And whenever cure she buys this tasty snack. These tasty snack reminds him of good old days. And it takes him to computer in it takes him to Google Maps. And he starts exploring those places that they explore together with the person who passed away in the past in eating this next helps to feel better. So this is a complicated problem. Or just without Google Maps style, start watching old pictures in eating this snake. And it all called these things are connected and it all comes from the past. So in this case, telling yourself, just do it most likely will not work. What do you need to do? You need to go to a therapist, talk to therapists, how to stop those memories from stopping you from doing something because this is exactly what leads to you buying those snacks. Snacks leak, lead to looking at the old pictures. Old pictures is a time procrastination. And they goes after day and this turns into a snowball on daily basis, you have this problem. So this is an example of the problem which is much deeper than it looks. At the first glance. There might be a simple solution telling yourself just do it. And if the problem is simple, then you will obviously solvent. But if the problem is much more complicated than you need to understand that you need a custom solution for this. In this case, you might use someone else's help or read the book or go to a therapist and so on. So the thing is you need to identify what your problem is. Is it just a little laziness and just push yourself a little bit if it is deeper than you need to think through the solution for this problem. So after you have this table, you need to understand if one solution works for everything or if you need custom solutions per problem. This is another device on your belt that is going to help you fighting procrastination. Device number one is the table which helps you to identify things that you need to achieve and how to achieve them. Device number two is a device that's going to help you identify how your obstacles work. Can you find one solution for every obstacle that you have? Or do you need a custom solution for every problem that you have? 4. Is Your Will Strong?: Okay, so by now we already have a couple of devices on your belt to help you fight procrastination, or at least to raise your own awareness of your situation. With the first device that we made in the first video, you learned how to set the right goals, how to visualize, you write goals, how to focus on them. Then in another table we'll learn how to find the right solution for problems, whether it is custom solution or whether it is a universal solution that you can apply to any problem you have. Now in this video, I would like to share with you another device that is going to give you a better awareness of your failures or your achievements over some range of time. Even though this slide is called strong Wheeler week, we'll, we're going to begin with another finger. We're going to begin with another table that's going to help you to understand where your failures are, where your successes are. So BLS to yourself and ask yourself right questions. How many failures you had in your last year, in your last six months, one month in your last week, yesterday, or even today. If it's already evening, just take a sheet of paper and write down how many things you wanted to accomplish and how many things you haven't accomplished. Or just look at your daily book. These kind of device, this, this approach is going to give you a better understanding of your time planning, of your ability to accomplish things on time, in your ability to see things in a clause in the near future. So let's switch to the table. This again is a very simple table. First column is called time range. Here you identify the time range you are interested in, e.g. last year, column B, you write down things that you have accomplished last year of those things that you wanted to accomplish. In the column C, you write down things that you planned but have not done for some reason. Then you compare. If you're lacking, if you're going successful by comparing column B, column C. So it's very good idea to ask yourself, how many things you've done last year, how many things? The last six months, three months, one month. So and so on, so on, closer to today and yesterday. Don't go too hard on yourself. This table is for your, for your understanding, you don't need to panic. Column B is filled in and column C is empty. You don't need to panic about it because the more you work with this, with this situation, the more devices you will have that are going to help you to equalize this situation. Talking about this table brings me to another key point is that your wheel might be strong or it might be weak. When you will have accomplished this table, you will be asking yourself, do I have a good, strong wheel or do I have a week? We'll that's going to hold me hold me back from doing the right things that I have to do. Don't go too hard on yourself. Because if you make yourself do things on daily basis, you might reverse your good intentions. And if your table is empty, the column width done things as empty. Don't go too hard on yourself. It's just the fact it's not good, it's not bad. It's just a fact. It's for you. You created this table. No one's going to punish you for this. And another key point that you go into Learn from this, from working with this table is the daily consistency is more important than rare achievement. You will be able to fill out this table better and faster if you go with daily consistency. So now that you have this table, this table is going to be showing you your achievements in a specific range of time. And if you see that you are failing in this table, then you don't need to be worried about this. Well, worry a little bit, but not too much. Because this is your table. No one's going to punish you for this. This is your table. You created this, you're controlling this table. And this is just a tool that is helping you to raise awareness of you, of your actions to things that you need to understand to be better with this tool, to grow your wheel, to fill in this table is that first of all, you don't need to go hard on yourself and you don't need to overfocus on overthinking of this table. You just need to understand that you need to do things daily, on daily basis consistently day after day. And then you will be able to fill in this table over the time, which brings us to the understanding that daily consistency is more important than bright and rare achievements. If you have bright and rare achievements here and there once a month, once in six months and so on. You will never be able to fill in this table and it's going to be half empty. But if you really want to work with this device and if you really want to fill in this table just like you feel it's supposed to be filled in. Then you need to have daily consistency in your work. Then you will grow your wheel, and then it will help you to fill in this table. The idea of this table is that you will have to grow, your will steadily, you will repel the right daily actions every day. Just do a little thing that you have to do. You don't need to start do everything at once. You just need to go daily. With daily consistence. First, you need to be understood yourself and identify how much failures you had in the last year, how much success you had last year, or six months or three months and so on. Ask yourself, how could you be stronger, what you need to do? And the solution, solution would always be to start with simple steps, but repeat them daily. 5. The Missing Link that Holds You Back: So we're still in part one of the course and we already have a couple of devices that are supposed to help you fighting the procrastination. In this video, I would like to give you one more device or one more approach to fight your procrastination. And hopefully it's going to help you on your way. So this video, we will talk about your wheel and Power of Habit. You have probably heard a lot of things about this. You've watched all the videos, you read some books. But here is another perspective on this, on this aspect of fighting with any type of procrastination that you might have. Your will. Your power of wheel is like a muscle. You go to gym to build your, your muscles, to build your physical muscles to be able to lift bigger objects and fight stronger. And in the same way you can build your wheels. So good news is that even if right now you have a weak wheel and you don't want to do things that you know you have to do. You can build your wool stronger and it will take you further and it will let you accomplish those things that are still not accomplish. So everything is in your hands. Good news, you can change it. Your goal right now is to learn to start doing things. Now this might sound very simple and easy to understand, but if you think about it, this idea is, goes a little bit deeper than it sounds. If you have some kind of big list of things that you have to do that you tell yourself that you have to do on daily basis. And you find yourself in a difficult situation where procrastination overcomes you in and you're not doing those things, then you most likely missing this so-called missing link. You don't have a habit of start doing things on daily basis. You need to form, you need to create. You need to learn a habit to start doing the right things. So whenever you wake up in the morning, you don't tell yourself go to the gym, you don't tell yourself, do this or do that. You just tell yourself, I have a habit of starting doing the things I need to do. Because if you have been fighting procrastination, then most likely you have a list of things that are still not done. You have a list of lists of things. There's still not that you have over 40 about everything that is still not done and why it's not done and what can you do and so on, so on. But the missing link in all this, in all this sea of problems is that you are missing ability to start doing the things and then find your procrastination. So let me switch to the, another table just to be more, just to have an example to show you. So e.g. you have a list of things that are supposed to be done, but it's not done on a daily basis and it's been like this for months. And this means that you have procrastination. So you need to go to gym, but you don't go there. You need to learn a language, but you don't do that. You start swimming, but you don't go to a swimming pool. You need to find someone, but you don't go with this process. You need to lose weight, but it doesn't work and so on and so on. Every list is different. This is just an example. Instead of focusing on each of these things, you need to focus on how to start doing this finger. Because in your case, in my case, everyone who is fighting procrastination case, the missing link is starting doing the things. You have, all the possible lists, you have all the possible tools. You have done consultations with these specialist, with therapist, with your relatives, with your mom or your dad with anybody, with your friends, but things are still not done. So it means that there is some kind of missing link. The missing link is your ability to start doing the things don't daily basis. Not start doing some specific thing called daily basis, but just abstract ability to start doing the right thing. So they say that to start a habit, it takes like 21 days. I didn't know. It really depends on the person, but anyway, you're going to need some kind of range in time for building your habit. And then only hybrid that you have to build is. Habit that allows you to get up and do the thing. It doesn't matter what kind of thing you are planning to do. You just need to have an ability to start doing the thing. So I'm going to give you an oversimplified and funny example. But you go into understand where I'm going with this, with this tool that is going to help you fight procrastination. So you have a task, finished painting the fence. You have a fence, you need to paint it, and it hasn't been painted for many months. And this is a clear procrastination. So the problem is you need to finish painting the fence. So instead of thinking of this as a onetime problem, one time with one time solution, you're going to break it down into very, very small bits. And you need to bite this problem every day. You need to go bit by bit by bit every day to solve this problem. Now, to do that, you need to have this habit of start doing the right things. E.g. you go into a finished painting the fence on day one, you don't need to print it or the one you need to buy the paint than day to just put this can of paint next to the fence done next day. Opened the chem. Done next day, paint the fence for free means you have timer in your smartphone. Just set your timer to free meals. Not four, not five, or 10 min. Just free means will be just enough. Start painting the fence. Free minutes done. This mission accomplished for today. Tomorrow you will have to paint the fence for five-minutes than five five-minutes again, next day, five-minutes again, next day, 5 min again, and so on, so on. So you will be able to create a habit of starting doing the things. It's not about fans, it's not about going to gym, It's not about learning language. It's about your ability to start doing the thing, whatever the thing is. Your wheel is like a muscle and to build your will, you cannot just start doing the things because your brain will be scared. Yesterday, everything was okay. Your brain, your mind was in in a comfort. You didn't have to paint any fancy, didn't have to go to the gym, and so on. It was a complete comfort. And all of a sudden you tell yourself, go to gym, paint the fence, do this, do that. Of course, your brain won't be scared and it will fight back. It will turn the procrastination in full mode. You don't need that. You need to go daily, one step after another step and so on and so on. So do little steps for the first week, for the second week and so on. Improve the unseen obstacles and move on wherever the obstacles you have from the previous video. And grow the habit, create the power of the hybrid for yourself. This is exactly the missing link that you have in your fighting with procrastination. Because once again, if you're interested in this course, if you have been fighting procrastination, if you have read all the books, hold the videos on YouTube and every few here and there, then you most likely know everything about your procrastination in one last missing link is that you don't start doing the fixed. So all you need to do is to grow this habit of start doing the right things. So if you think of this in more like metaphorical way, so to speak, you need to become a stair. Instead of being a sprinter. Sprinter is someone who goes for a very short distance, very fast. But in this case, to grow this missing link habit, you need to become a stair in work with your problem on daily basis for five-minutes today than 10 min today than 20 min a day and so on? Yes. You have a timer, so use a timer in your smartphone. Don't overthink this problem. Don't postpone. Don't over improve anything. You don't need to improve anything further than this point. You have all the tools, you have, all the understanding. So in the next part of this course, we're going to focus on practical approaches and devices. Then helped me to beat my procrastination. And I hope they will help you fight your procrastination too. 6. The Power of Replacement. How to Replace Bad Habits.: So in the last videos, we were talking mostly about fury tools that are going to help you on your way fighting procrastination, we created a number of helping tools such as tables, but those are for your reference and for building your self awareness and awareness of your procrastination. But here, starting with this video, I would like to observe the tools there. I actually practical tools that you can carry in your pocket on a daily basis. And whenever you find yourself in fighting with procrastination, again, you just pick the right tool and fight the procrastination with the right approach. So the first tool is called replacement. And if you're fighting with procrastination, if you're in a fight with bad habits or something negative in your life than human logic tells you that you need to basically delete this negative thing from your life. So you need to raise it from your life. You need to distance from what you need. So get rid of this thing. But the trick is if you just simply delete this thing from your life, there will be a very huge void. If you just wake up in the morning and tell yourself, I don't have this part of my life anymore than this void will be filled with another procrastination, another bad thing, another negative thing that is affecting you in probably even even the force way. So you need to use the tool which is called replacement. Basically you identify what's bad for you, like smoking or eating bad for something negative. And basically replace it with something productive, something positive, something good for your life. So your goal is to slowly replace this bad thing with something new. You and goofing. Don't try to replace it too fast because you will have a void in your brain will not understand it because yesterday everything was okay. Smoking or eating junk food. We're not doing what you have to do was part of your life. And today's all of a sudden you don't have this as part of her life. There will be huge negative reaction. So you need to find the right replacement that will work for you. And the keyword here is that works for you because not every replacement which somebody tells you will work for you. You need to test The Replacements one after another and see which one is going to work for you. In this case, you need to try a new replacement and then another one, and then another one. And you will be very surprised to know that this is also a process which takes time and power. And the key parameter here is number of attempts. You will be lucky if you are replacing something negative in your life and replacing it with something good and it works with the first attempt. But in many cases you need to understand which replacements going to work for you and then try a couple of, a couple of times. So try several replacements and find the one that works for you. This is the best approach here. Now, once again, you will be very surprised to know that replacing something bad with something good is also a process that is going to take your time. So be prepared two and a negative process and replace it with something who don't just abruptly stopped it. Give yourself some time to be prepared like a month for two weeks before the date when you are planning to stop the bad thing, start thinking about the next good thing. What you should do is to document your changes. Just create another table is you have noticed I like tables. Let's create a table. And very simple table are made of two columns. The bad and the good replacement. The best thing that you do and the good replacement you are planning to replace it with. And basically note down every attempt that you're doing and every new replacement. So and then check this table and the end of the month and see which which replacement has worked for you. What you should not do is to change your life in one day because your brain does not work this way. Your brain likes when everything is okay day after day. Your brain gets used to things that you do. You do daily. It doesn't matter if they're good or bad. And when you just take away some part of your life willingly from your life, your brain will be stressed in this void will be filled with something bad. Talk to other people. Maybe they already tried to replace it, to replace their bad habits with something. But most likely you will, you will have to identify what's good for you. So replacement works, but it also takes time. 7. The Super Table helps to Fight Procrastination: So in this video, let's have a look at another tool that is going to help you in your fighting with procrastination. If you remember in the first video, we created the table, which was relatively simple, free columns. And that table from the video one was to help you to identify things that you need to do to get where you want to be. This is a very useful, useful tool, useful table. And this one is also another useful table and useful tool in your fight with procrastination is just, it works in a little bit different way. So this one is called the super table. The table has a little bit different meaning in your fight with procrastination is going to help you fighting. It is just gives you different information that you might use later. So the super table is a powerful tool because it reveals unseen sequences in your behavior. Now when we're talking about fighting with procrastination, we know that procrastination is all about but sequences and wasting your time in those beds sequences. And one of the most important things in fighting procrastination is to break the sequences. Now to break those sequences, you need to identify them first because the longer you live with those chains of bad behavior with this byte sequences there, the less you start noticing them. So you need some kind of tool that is helping you to reveal those chains of bad events that you do on daily basis, which leads to procrastination. So the supra table is going to help you to reveal those negative sequences. And after revealing them, you will do, you will take some other steps to break them. Another thing that the super table is doing for you is it teaches you how much time you need to accomplish something when you start some kind of process, especially when this process is done for the first time. You don't really know how much time, how much efforts you need to invest in this accomplishing this process and this tool is super table is going to help you to understand how much time and efforts you need to accomplish things. This is going to help you to project your future. E.g. it is December in your planning your next year, you tell yourself I have these, these, and these goals. Thanks to the super table, you will know how much time you are going to spend on accomplishing the tasks, those goals. So this super table is going to help you in projecting your future. Another thing that as every other table does, the super table disciplines you because when you have some kind of understanding or notion in your head is one thing. But when you have it written on the paper is another thing gets in front of your eyes. And it kind of makes you follow the step that you have written in the sheet of paper. Let me switch to Google Sheets and I will show you how I created this super table. Now this is the Google Sheets and this is a prototype of a super table. It doesn't look super right now, but when you are going to fill in more and more information is going to become a super table for you. Let's go from left to right. Column a is the date. This particular table is started starting September 1st, and it goes all the way down to the end of the year. So this is the end of 22. This is the beginning of 23. This is the column, the one just to, just to find yourself in this table whenever you look at this table. So this is the date. Column. B is the number of the days counting down to the end of the year. When it was September the 1st, it was 122 days before the end of the year. December 31st is the last day of the year. So it's in descending order, because whenever you look in this table, you need to understand how much time you have the anode here till the end of the month. And also it tells you in a very gentle way. It tells you that you need to, you need to follow the steps that you have written for yourself in this table, you cannot just skip a day because there is less and less days. It's a very gentle reminder for you. So column C, D, E, and so on are the tasks that you need to write down here. And to cross out each day that you accomplishing some amount of work for this particular task. So e.g. column C. Is task number one that you want to accomplish. Next, column D is another task that you want to accomplish. This is another task for you, another task and so on and so on. And the more you extend this table, the more super table this becomes super column C. Here's an example. You, again, this is an oversimplified example, but you will understand what I mean when I started describing it. So e.g. task number one is swimming. You would like to learn swimming. So you have never swim before. You don't know how much time it will take you. So let's say in the month of September, give yourself a task. Learn swimming. So you just drag it down approximately here till the end of the month for it till the end of the year probably it's up to you. And whenever you accomplish one day of working with this task, so e.g. September 1st, you visited the swimming pool for the first time. You cross it out, it's done. Then you swim a little bit in the swimming pool for the first time, you cross it out the next day, you do a swimming little bit again, and so on and so on. You start crossing out the days. How many days you have spent time working with this task and cross it out. And in the end of the month, you will see how much time you actually need to accomplish this task. Now what this information gives you is when you start creating next task, similar task, e.g. what can be similar to swimming is a little hard to say, but let's say metaphorically is let's say something that you have never done before. So if you know that it takes you two or three weeks to, let's say two weeks to learn swimming. Then when you creating your next task, gouache, e.g. jogging in the morning, running in the morning. And you will know that it's going to take you two weeks to get this process going. This is the idea. This is how this table reveals how much time you actually need. Now, another thing that is going the reverse way is if you create a table with a task and you don't do this task day after day after day after day. You don't do it, you don't cross it out. Month later or sometime later. You will look at this table and you will see how much time you actually wasted. And you will count the days, how much time you waste it. And this will also give you information that you need to spend more efforts on accomplishing this task. This is also revealing information to you and raise awareness of failing tasks that you have to be doing right now. Now. Next column is another task. It works in the same way. So e.g. you want to lose weight. If you don't really know how much time and effort it will take you to lose, let's say five pounds. The most popular request from everyone who is losing weight, if you don't know how much time it's going to take, you just create this task. And every day you cross it out, if you really invested efforts into accomplishing this task, you cross it out. And in the end of some period of time, let's say a month, you just count how many days it took you to lose those five pounds. So let's say approximately is going to take you two or three weeks. If you follow all the rules, if you follow your instructions and all these things, if you do everything right, let's say it takes two weeks you to lose five pounds. So next time when you, when you will tell yourself, I need to add another five points. You will know how much time and effort you need. Another example is really my own example. So let's say you thinking about changing the job, which means that you need to learn a new technology. So I'm kind of form IT. So I need to understand how much time it takes me to learn a new technology, let's say a new computer language. So I created this column with this task called learning new technology. There is supposed to give me a boost in my job. And I count the days. So it took me, let's say two months to accomplish in new technologies. So when I'm projecting my next year, I know that there will be two months in my next year, which I will be spending on accomplishing a new technology if I want another boost in my job. And so on. You will go into create another and another table whenever a new task comes into your life. So now let me switch to an image of this table. Is actually my table. I believe without some of the things here, but the idea is clear. So this is what it looks like after I printed out and after I used it for some time. Let's enlarge it. So column number one is the date. Column number two is the number of days. It's just here. It's sound going in descending order. It's, it was the first version of my super table. So anyway, second column is the number of days left until the end of the year. And starting with the column three, I have tasks. So at that moment of time, my task number one was to change my job for better wine clients from my side business, accomplish some kind of Udemy course, start my sport and so on and so on. So I was basically crossing out this things in the end of the day. And the same thing I did to every other tasks. So this is the way the super table looks after he printed out. Now, here are a couple of more tips on how to use the table. Since you're going to build this super table is going to be big. After you accomplish it, there will be at least five tasks, probably even ten tasks. And you will see that this is like kind of too much for you. So I would suggest you identify the most important tasks and do them first, accomplish the important tasks first in your table. Obviously, I would suggest to print it because even if you use Google Sheets, the simplest form of online a table form, even in this case, is going to steal your time. If you fighting with procrastination. Procrastination will be stealing your time. Even when you filling out the table, you will switch to dancing cats on the internet. You will, somebody will text you and you will pay attention to those messages and so on. So it's better idea to cut yourself off these things that disturbing you and taking your time. So you buy the print table out and just use a sheet of paper. So once again, the super table is another tool on your belt, which is going to reveal the amount of time you need to accomplish any task. And it's going to help you review where you slow down in accomplishing your tasks. When you are going to project your future, you might use this information from the super table. So what you should do with this table is to print it. And what I don't suggest Here's to give it online. 8. How to Replace Your Bad Food, Content and Your Goals: So speaking about replacements, I would like to point out a couple of the most popular ones. The food replacement would be the replacement number one, everyone is thinking about. This is the most common one and the most popular one. If you just go to Google and try to type replacing the bad food, would the good foot? Now first of all, I'm not a dietitian, but I have more or less successfully replaced my bad food, my junk food, with my healthy foods. So if you just go online and type healthy food, you will go into another rabbit hole and you will find millions of articles and information there. And I'm pretty sure that you have, you have already read lots of articles like everyone on the Internet, but replacing the food is the very good example that you should use to start with if you have never tried this replacement technique. So first of all, if you are addicted to junk food, if you're, if you're eating bad food on a daily basis, then most likely there is something in this food that is holding here. So most likely it is sugar. And sugar in big amounts is very notorious for giving people opioid like effects. Sugar. You eat sugary foods, junk food, and you have kind of euphoria from this. There is a way to replace this euphoria with some other euphoria like fitness, e.g. when you go fitness, your brain starts emitting red signals and some kind of chemical elements that make you feel good. So this is one way to replace the bird food that gives you this sugary with another euphoria, which is, which comes from fitness. So this is a very good start. Just Google a couple of articles and he will understand how this mechanism works. So if you have never tried this replacement mechanism, this would be a good start for you. Another thing that I would like to say here is that if you're trying to replace bad food, good food, you have millions of options. Even if you trying to replace junk food with our healthy food and you feel like something is not going well, just add the little b sugar. E.g. you are replacing a fizzy drink with a coconut drink. Like you buy a coconut, you make the drink out of it. And it's not sweet enough. So you just add a little bit of sugar to equalize the, the, the level of sugar that you used to. So this is a good example of replacing bad food with good. So try to do this with every other junk food. Another example of replacement would be the content replacement. Now, if your Internet user, if you leave with Internet and smartphones everywhere around you, then most likely you are surrounded by content of all types, of all types means that at least half of that content that you have is junk content and you don't really need it. I'm pretty sure that some of you are addicted to bed content like I am or like I used to be. There is a junk content which is not bad, not good. It's just there and it's just taking your time. E.g. benzene kids videos, funny videos, watching clips of your favorite movies on the Internet. All these things kind of harmless, but they take your time. And this is another form of procrastination. So you know what to do. You have the replacement tool. Just create a little table with two columns. Column number one is the thing to replace, and column number two is there replacement. So try to replace the bird thing with the good fun and experiment. Try language, language videos. If you are learning a language video, replace those cats with language videos. If it doesn't work, replace it with something else, something educational, something geographical educational, anything, anything that works, just randomize those videos and try to replace them sooner or later you will find the new content which is more useful than dancing cats videos. And this will be the rise, right? Replacement for you. This is another example, right? Replacement. After a couple of attempts in replacing content and food and other things, you will come to understanding that you might replace the goals that you have. Remember in the beginning of this course, we created a table, the very first table, which gives you an awareness of where you want to be, might've free columns. So sooner or later you will understand that you will be replacing those goals. Here is an example from the previous slide. We mentioned that you can replace bad content with language videos. Say e.g. you want to start a new business process in the new area with another language. And that's why one of your goals was to update yourself, update your knowledge on this unknown language, Spanish, e.g. over the time. While he will be experimenting with your goals and while you will be tuning your goals in the process, you will understand that you don't really need to learn all the Spanish language. You just need to hire. You just need to earn $300 more to pay someone who's who speak Spanish to do your job there where everyone speaks Spanish. So this is a readjusting the ray, identifying your goals over the time and replacing them with the right angle. So this has just abstract example, but this is how it works. So replacing this tool of replacement is a universal tool and you can apply it everywhere where you feel the procrastination or negative effects from food content that you consume, goals that you have, people that you're talking to, and so on and so on. So replacement is the first practical tool that I want you to use in your procrastination fight. And it works in a very simple way. You need to constantly try a new replacement. If it works for you is good. If it doesn't just go to the next replacement, you will see that replacement works after a couple of attempts. Try to identify a replacement that works. This is what you should do and what you should not do is just tap the birth habit. Bad thing in your life because it will lead to avoid. And avoid will always be filled with something even more negative. So replacement is the first practical tool. 9. One Ring to Rule Them All. And Procrastination.: In this video, let's talk about another device, another tool that is going to help you. Now, even though all the previous tools that we mentioned for celestial sphere, tall slash, real physical thing. I mean, all those tables that we have been creating, this tool is a physical object and you can buy it and you can wear it on your body. So we're talking about a simple ring. This can be engineering, metal ring, plastic ring, fancy and expensive. The cheapest and unnoticeable, very simple wrinkle work for you. So this tool is a ring and this ring will have a special meaning to you and it's going to help you a lot in your file procrastination and all the other bad things that are holding you back. So the ring would be, like I said, a simple plastic ring would be just enough for you. The idea of wearing this ring is to irritate you and remind you. So after you start wearing this ring is going to irritate you and remind you about something that you should be doing or something that you should not be doing. So think of this as a help to break some kind of negative sequence that you have. You put on the ring. And all the day long, you will remember that there is a sequence of some kind of negative actions. And with this little reminder on your finger, you will be, you will be aware of this negative sequence and it will help you to break this chain of negative events that you probably do on daily basis as part of your procrastination. There are a couple of rules in wearing the ring. First of all, you need to get used to wearing the ring. Your brain is not used to wearing during if you don't have any rings or anything right now. And anyway, you, your brain going to need some time to get used to it, even if you already have some brings on your fingers. Anyway, this ring would be a lethal little irritating thing on your finger and it will be reminding you of something that you have to do is something that you should be, you should stop doing right now. So one of the main functions of this ring is to interfere and disrupt any sequence. I'm going to give you an over-simplified example, which actually worked for me many times. Let's say you in a daily NU, buy-in, another set of junk food for you. The moment when you extend your arm front of the shelf to take something from the shelf, you notice the ring and it gives you a signal that this is the sequence that you should stop right now. So this is over-simplified example of using this ring. Now, since you're not a robot and your brain needs some safe place, you need to have achieved day and to escape from this ring once a week. So let's say six days a week. You were on this ring and one day, let's say, or Saturday, or on Sunday, you take off this ring and your brain is free from this irritation, from this reminder. So this will have a positive effect on your, on your thinking because, because you're not the room with the idea of the ring once again, is to interfere in disrupt bed sequences that you face in on daily basis. Now, if for some reason a ring is not is not your choice and you don't want to wear a ring or cannot wear it, you can have alternatives such as wristband, nicholas, or any other variable object that would be constantly reminding you of something that you have to do or off something that you have to stop doing. So regardless of what this object is, whether it is a ring bent or anything else, the idea is still the same. It's to remind you that there is some kind of sequence that you have to break. Things that you should do with the ring is to wear it as soon as you buy it. Because otherwise, if you don't, if you don't buy it, your brain will just get used to the fact that there is some kind of reminder. It actually doesn't work because you already have it and it's not active. So day after day, your brain will get used to the fact that this reminder, the ring, is actually very, very safe thing. It's not affecting you in any way. So when you put it on, It might be not even be as effective as it could be. One thing that you should do is to put the ring on as soon as you buy it. Once again, the ring is the physical object, is a tool, is a physical tool that's going to help you to break unhealthy sequences. 10. The Number Rules to Fight the Bad Sequences: In this video, I would like to mention the so-called number rolls. Now, just to be on the same page, when I say the number rules, I mean, all the rules that are supposed to help you to fight your procrastination or improve urine any way. That narrowed down to some kind of number. If you read books on self-awareness, self-improvement, for procrastination, fighting, and so on. You most likely you have seen those books which promise you that just when you learn a couple of rules connected with some kind of number. And if you do actions daily based on this number, then you will have some improvement in your life. And this rule is supposed to help you, even though I don't really like this kind of number rules. In this video, we are going to talk about this rule, which I will suggest to use in your daily on your daily basis. Because anytime when somebody tells me about another number rule, the day, give it a presentation like there is only this number rule in the world and everything else is going to fail. And only if you're going to be using this number rule, then you will change your life for good. And this specific number rule is going to help you. Now, every time I hear this kind of presentation or read another book about this kind of number rule. I feel like someone is trying to outsmart me. But there is a trick here. It's not always somebody is trying to outsmart you. It's almost all the time that somebody is trying to help you. But the trick is that these specific number rule might not work for you. There are many of this number was the first that comes to my mind is the five-second rule by Mel Robbins is the rule which tells you if you're procrastinating again, just taught herself 12345. And when you count to five, you start the action. This tool is supposed to break the bed sequence of your procrastination. Another famous thing is the 21-day rule by Mark recall is like a plan for changing your life in 21 days by acquiring good habits that are supposed to help you in self-improvement. There are many other number rules. It's like when you wake up before a 08:00 A.M. and do something before 08:00 A.M. when you're most productive, you're going to improve your life. And thanks to the fact that you do everything early in the morning before 08:00 A.M. another thing is do everything as if you're trying to do everything like ten times more stronger, ten times better, and so on. So every type, every rule like that suggests you some kind of number that you're supposed to stick to and use it in your daily procrastination fighting. The trick about all these rules is that you will learn that some of these rules will not work for you. And only, only few of them are going to help you on your way with fighting procrastination. So this is one of the questions that we raised before in this, in this video course is, the question is, are you going to have a universal solution or you're going to need a custom solution for your problem. Because your procrastination is very different from my procrastination, from everybody else procrastination. So the question is, can you use a universal solution for your custom procrastination? Now my idea is that you need to create your own rule. You need to come up with your own rule because you know yourself. And even if you go to somebody who is supposed to create a number rule for you, like a therapist or parents, or friends or anybody else. Even then, you will never reveal 100% true about the procrastination that you have. So it means that only you can find the key to the number rule that's going to work for you in fighting your procrastination. That's the idea. That's why some of this number rules from popular books will not work for you. Now I would like to switch to my rule that I suggest you to use and hopefully it's going to help you the way it helped me. So as every respectable anti procrastination course, this course is also going to have a number rule. This rule is called 525. So why is it five and why is it 25? I'm going to explain you when I switch to Google Sheets again. So here is the breakdown of 525 rule. First of all, I suggest you to break down every activity that you have no matter what this activity is. Well, unless you have a strict requirement not to bring their activities. But in most cases, I will suggest you to break your activity into 30 min. Bids. 30 min, then take a break, 30 min, then take a break. Within this 30 min, you need to spend first five time doing nothing. And then 25 min of action. So within the first 5 min of doing nothing, you turn off every device that might distract you. Turn off all the course, all the messages, everything. You can even turn off your screen of your computer. Stay in a complete silence for 5 min. And in this silence, which last 5 min, you talk through the plan for the next 25 min. You just basically tell yourself in the next 25 min, I'm going to be focusing on this. I am going to be doing this, this and this because I need to accomplish this task. So you basically sit in silence and tell yourself, I'm going to do this, this and that. Then this five-minute over and you start working for the next 25 min. To mark the time, I suggest you to use the timer in your smartphone. Every smartphone nowadays has a built-in timer. So just use the timer. And whenever 25 min are over, you give yourself a little break or switch to the beginning of this, of this sequence into next 5 min of silence. So the idea is to first clear your false before you do something, because when you work with computer or really anything else, they will always be distractions. Especially if you work in an office with many people, with many sounds, many movements here and there's going to be disrupting you. So you need to conquer for yourself some kind of safe corner. So lab this safe corner, be the five-minutes of silence. In this safe space of five-minutes, you just think through the next plan and then do it. There is another hidden thing here, which is going to kind of trick your brain into thinking that you are more successful than you are when you do tasks, which lasts hours and hours, your productivity goes down lower and lower the more time you spend. When you work like 1 h by timer, you will see that after 30 min, after 40 min, your productivity is much worse. So I suggest you to keep it up under 25 min. It's going to give you more time to recuperate. And it's going to trick your brain into thinking that the task is over and it makes you more happy. And then you switch back to five-minutes again, silence, thinking through, then go back to action again. So this is how the 525 rule work. So among all the number rules that you might encounter on the internet or the bookstore, you will find some number rules that are going to work for you and some of them are not going to work for you no matter how you trying to accomplish them because you are not Mel Robbins, You are not mark recall you not any other after that is actually trying to help you, but it might not work just because you are not them. So my suggestion is that you do have to read some books on the rules. If you haven't read them yet, then you have to identify the one which works best for you. And then I suggest you create your own rule because you know how your brain works, you know what tricks work for your brain, what things will never work for your brain. So you need to create your own number rule. Once again, suggestions, you test the rules and you create your own rule. 11. The Food Rules and the Sleep Rules: In this video, I would like to say a few more words about helping tools that you will be using fighting procrastination. Even though in this video it's not really a tool, it's more like rules that you have to set for yourself to improve your overall condition, which will give you more chances to find the procrastination. First thing I'm talking about food rules. And another thing is the sleeping roles. Food and sleep is something that you do daily. And these two affect your life. Bailey. Your food effects you during the day, your sleep affects you during the night, but you're asleep defines how you work during the next day. And your food defines how you sleep during the night. These two things are very important and they are continuous. They happen on a daily basis. And you need to have a rule for food consumption and for sleeping. So the first thing I would like to pay attention to is the food rules. Now, if you have some beds sequences, negative habits, and procrastination related to food, then you know that the food that is involved in procrastination and negative sequences is always a bad food. You'll never have a healthy dinner when you procrastinate. It's always some snack, Pringles, fizzy drinks or something else that is involved in your procrastination. So bad food and procrastination. So always come hand in hand. Which means that you need to have some kind of to, some kind of helping device to fight this bad food rules. So instead of creating some kind of tool like we did in the previous videos, like tables and some other things. I would suggest you just to set some rules for your food and follow it. First step here would be to learn your medical restrictions. Obviously, as a grownup person, you know your medical restrictions. But there might be situations when you consume some food daily and don't know that you cannot actually consume this food. And it gives you a constant inflammation, which reduces your productivity and reduces your health and basically gives you a very negative effect. What do you have to do is, you need to know thyself, as ancient Greeks would say, and learn your medical restrictions and identify exactly which food gives you. These are their influence. So identify your inflammatory foods excluded. Obviously, this moment is a little bit tricky because when you exclude something from your life as we have established before, they're there comes a void. And void will be always filled with something bad. So exclude one fizzy drink is going to be filled with another fizzy drink. In this case, you should use one of the rules that we have established before. You need to replace this emptiness with some kind of healthy alternatives. You exclude Pringles, fizzy drinks, alcohol, nicotine, and you need to immediately replace it with something else. Now, with today's variety of healthy alternatives, everyone will find his or her own alternative to bed food. To ease this process, I would suggest also use some kind of tables and kind of system that will help you to identify how much time you need which replacement works for you, which replacement didn't work for you? So even if you replace bad food with good food, chances are big that this process will not go well in one day. So you will have to go through some kind of period in time when you're replacing, buy food with good food like two weeks, three weeks, weeks and so on. So anyway, you have to come up with the food rule. Now talking about sleep rules is a little bit more tweaking then the situation with the food, because when you have a problem of replacing but food, good food, you can just simply replace it. But you cannot replace sleep with anything. This is something that is irreplaceable. There is another approach here. You just need to create a right conditions for your sleep. You just need to create a healthy rules for your health asleep and maintain this approach daily. So first of all, you need to follow a schedule. You cannot fall asleep in the morning and then in the evening and then in the middle of the night, and then during the day, this will have a very negative effect on your own, your body, and your mind. So one thing is you need to maintain a schedule of sleeping, go to sleep in one and the same time daily. There are researchers that show that blue light that comes from the, almost every screen is tend to wake you up. That's how your brain works. When you see mourning white, your brain wakes up your body and the same thing happens any other moment when you see blue light. So it's a good idea to avoid blue lights or any other lights 1 h before you go to sleep. And this is very difficult to turn off all your screens, to put away all your smartphones and everything. But gradually you will have to teach yourself how to put away the smartphone 1 h before you sleep. Just switch from videos to audio books. Switch from a dancing cats on YouTube to reading books which don't emit any light. And gradually over the time, couple of weeks, you will find yourself more comfortable with paper books before you sleep, rather than with screens that emit a lot of light. Another thing which many doctors say in one of the doctors told this thing to me, is you have to teach your brain to enjoy sleeping. So instead of enjoying alcohol, instead of enjoying nicotine or anything else, you need to teach your brain to enjoy sleeping. Which means that you will have to delete such things as alcohol, nicotine, and everything else before sleep, switch to healthy sleeping. Now this might be very difficult. I understand that this is not something that you can replace easily, but this task takes time. So gradually you will come up with some kind of healthy sleeping rules. Once again, you need to come up with food rules and sleep rules because these two things will define your day and define your night and the next day. So for healthy food, you need to learn what food affects you in any way. And for health and sleeping, you need to have a habit of health asleep. 12. Socratic Questions: So in this video, I would like to say a couple of words about another tool. This tool is different from those tools that we have created in this course. Now the tools that we have created were mostly tables that are supposed to be somewhere on the sheet of paper in your computer or somewhere else. And this tool is kind of always with you. And it is a very flexible and it changes every day, every minute, every time you use it. The Socratic questions. Now the socrates was the ancient Greek philosopher from Athens. And he was famous for asking the right questions in the right time, the right people. And those questions were very carefully formulated. And when they asked right in the right moment, that person supposed to give a very honest and very open ends for. And from this answer, you understand if the person is good for you or if this activity is good for you, or the situation is good for you or not. So this so-called Socratic questions is a very useful thing and it has proven to be very useful for me. I hope this is going to be very useful for you as well. So what are the questions? First of all, there is no any magic set of Socratic questions. You might find on the internet or in books, the top 50 Socratic questions, like top five Socratic questions that everybody should ask. But this is just the philosophical fantasy of the writers. There is really no, any specific set of Socratic questions because Socratic questions is something that is changeable. You change it, you use it, and you change it according to the situation. You need to create your own questions. Whenever you find yourself in a problematic situation or in a situation where you question yourself or someone else. While asking your questions, specifically those ones addressed to yourself, you need to be very honest with yourself to have to find the best solution of the situation. So your set of questions will be a very unique for you. Here. I'm just trying to show you an example of my questions. So these are the most popular questions for me right now in this moment, e.g. six months ago, the questions were different. Six months later the questions will be different again. So this is kind of tool that changes over time and over the situation and even during the day, during one conversation. Within the length of one conversation, the questions will be different. So these are the questions are kind of actual for me in the moment. So whenever I tried to do something right now, I may ask myself a very general question. Is it good for me? Now this might seem like a very simple and to general questions, but surprisingly it works for you. The more you use these question, you stand in the grocery daily and you ask yourself, is this product good for me? And most likely your brain will give you the right answer. No. Bring goes is not good for you. Vegetables is good for you. So this is an example how to use this question. Next question is, is this profitable for me or do I lose my money here? This is a great question. If you are thinking about your finances. The one you find, the five-minute of time, you cut off all the distortion and all the destruction. You think in silence for 5 min, you will be able to give yourself honest answer to this question. Now, the next question that I often ask myself right now is, do I really need this thing right now? So when you are, I'm limited on finances or when you find yourself shopaholics little bit, you just need to ask herself right question. Do I need this right now? Do I need this object? Or can I go on without having this object right now, the same question can be asked about any actions in your life, any changes in your life, or anybody in your life? Do I need this person in my life right now? Or do I can or can I leave without this person? So this is kind of questions that I ask myself right now. When you will create your own set of questions, your questions will be different. The idea is that you need to ask herself right questions. So once again, ask the right questions. And the right and precise questions are called socratic questions. Create your own custom questions that are going to be actual, unrelated to your current situation. Over the time you will be revising the question. Obviously. Obviously you should be honest while asking these questions. Do not overthink these questions. Keep it simple, not make it over complicated. 13. Tools which Failed for Me, but Might work for You: Now in this video, I would like to share with you a couple of tools that failed for me. I believe that negative experiences also experience and if you fail, you only learn. So I would like to share with you those things that fail for me because who knows, most likely they might fail for you too. So don't waste your time. If you are thinking about those tools that I'm going to talk about here. So before I started creating those tools that were mentioned in the previous videos that really worked for me. I was experimenting with some other little help us with some other little tools that we're supposed to help me meet my procrastination and most of them didn't work. So here are a couple of failed experiments from me. So the one thing that I learned from all those failing tools is that if you can escape this tool, this tool is not going to work because your brain is in my brain and everybody's brain functions such a way that if you can escape samples, it's some kind of negative situation. You will do everything to escape it. So the idea here is when you're creating some kind of tool is supposed to boost your productivity if I procrastination and so on, you need to carefully created in such a manner that you would not be able to escape it. Because if there is a slightly chance to escape it, your brain will use this chance. So one thing that I have been using before is I tried to put stickers on objects. So e.g. there is an object. Let's say there is a fence that I need, so I need to paint. So I would put a sticker on the can with paint. And obviously, I would not do anything about it Just because seeker does not hurt anybody. It's not talking to me. It's not making me do anything. It's just there on the can of paint and stickers, just a piece of paper. And it's never going to hurt me. So my brain will escape it. It doesn't even take into consideration to deal with the stickers. Stickers just piece of paper. Now your brain will escape it, just like my brain escaped with. And most likely you will waste your time on this technique. So forget about it. Next thing that failed for me is placing objects in the right places. Here's an example with the fitness ball. I actually have just like the one in this, in this image. And my initial idea was that to make, make me do daily sport activities, I would place this dumbbells and the fitness ball somewhere in the middle of the room. And whenever I walk across the room, I'm going to see the fitness ball in front of me and I'm going to take it and I'm going to start doing this port. This idea of failed. Because over a very short period of time, I think it took me just a couple of days. My brain gets used to these objects in the middle of the room. And I will just step aside from this, from this fitness ball. I suspect that if I place this fitness ball in my bed, even then my brain would get used to this undesirable object in the bed. So placing objects somewhere where you have to use them is not the best, is not the best solution because your brain will find a way to avoid it. Now, another thing that never worked for me is the so-called public off. When you tell everybody that you have to do something. And it's supposed to affect your brain in positive way, like a constantly thinking that you gave a promise to many people supposed to make you do something. Well, this thing never worked for me because I always knew how to escape this public coughs. I always been very good with coming up with excuses. So this thing that never worked for me, I think that it's not going to work for many other people. Maybe it's not going to work for you. Well, if it does work for you, I will be happy for you because it means that you find another tool in your fighting procrastination. But I suspect a nine out of ten cases, this is not going to work for reading by. So these are the tools that not worked for me and I would not suggest you to use them. However, from all these failures, I learned one thing is that when you creating some kind of conditions for fighting your procrastination, you need to set the right conditions. You need to set the conditions so that you could not escape it because in any other way, you will accommodate to it. You will get used to this and you will fall. And so procrastination once more. So what you should do is to, is you should leave no option to you if you are creating some kind of, I call it positive obstacle, like an obstacle that you encounter and you have to do it to boost your productivity. So when you create this thing for yourself than you have, leave no option, usual, so to speak, when before the fight. So it's when you building all the conditions in such a manner that when you stepped into this condition you cannot lose. So think of things that you cannot escape before you start using these things you should not do is you should never leave a backdoor. Because when there is a slightly opportunity to escape a situation, your brain will escape this. So once again, think of some kind of custom solutions that work for you. And hopefully it's going to help to help you.