The 6 Tiny Habits That Beat Procrastination

1. Introduction: Hi, I must say, and I'm excited to introduce to you my course the six Tiny Habits That Beat Procrastination. As a passionate, lifelong learner, I have accumulated an array of preventing experiences. I hope a bachelor's in telecommunications engineering from UPC, Barcelona, as well as a masters in computer vision. But that's not all. I also earned a masters and PhD in Medical Imaging at UCL in London. In addition to my academic achievement, I'm also an ACC, ICF certified life coach, which means that I have actively studied the skills and expertise to help people achieve their full potential in all areas of their lives. I'm not just a life long learner in the academic sense either. I pursued many hobbies and interests over the year, including taekwondo, chest, and drops. Currently, I'm actively learning dancing and piano. In this course, I'm going to share the powerful learning strategies helped me achieve success in my own life. First, we will bust the common meat challenges. Common misconceptions, such as the belief that self-improvement is not suitable for every one, requires excessive Willpower, intelligence, or time. 16 to know your wife emphasizes the importance of identifying personal values and goals, providing guidance on evaluating priorities, and creating a five-year projection. Section three, set your goals, explores effective goal setting strategies, including breaking desires into manageable pieces and utilizing the smart, I'm smarter systems. Section poor focuses on baby Steps, emphasizing the significance of small actions and achieving long-term goals. Section five, Tiny Habits destined to the power, incremental Habits, offering insights in the habit building techniques and addressing Procrastination. Avoid the blockers provides additional resources such as the Tiny Habits template, Antarctic leads to Overcome Procrastination. The last section, you have a project where we will explore one by one all the areas. Make sure that you assimilate all information in the course. Don't wait any longer. Achieving your goals 2. Busting Myths: In this section, I would like to talk about self-talk. We should be cautious of what we there offsets. Research states that how we communicate will significantly affect our subconscious mind and directly impact our actions. Positive self-talk can drastically change the outcome of our goals. Here I go over a few of the most common excuses I have heard and come across that made the Procrastination monster coming. It's not for me. This excuse gets directed into one or for corporate. Suppose here, things that you want to do should be things that you love are prerequisites to go towards things that you love. If not, you need to reconsider exactly why you're doing so. If you love something and need to learn things on this topic, the excuse, it's not for me, does not really make sense. Of course it's for you. If doing so will get you closer to zero dreams, that isn't it really tailored to you? You need a lot of Willpower. Willpower is not a constant factor. Think about how often people want to go to the team and start super motivated. And motivation vanishes in a few days. Then they do not go to the gym anymore. And one or two years path until they get motivated again. Will they achieve their goals like this? It does not seem so to me. Instead, we focused on building daily habits. The gill outstanding results over time. Not willpower is needed. I am not smart enough. This is something I have always been amazed with. Thick mats, for example. Are people who are good at maths, very smart. When some people may have some inherent advantages. Math is a purely logical discipline. Every step has a logic that brigs down to the most basic principles. When kids say that math is hard, it's because they are trying to do many steps at a time. But then logic gets complex. You see, when you go step-by-step in tiny steps, things are straightforward. However, when you take too many steps simultaneously, things can get incredibly complex. In conclusion, you can always spend a little bit more time and simplify. I am too old for this. Even if that were true. According to science, there are incredible advantages team learning for your physical and mental health. There is blasting evidence, the chemistry excuse. Take Stan Lee for example. You know him. He created his first big heap, the Fantastic Four when he was 39. Richard Branson, The Virgin, at more than 50 years old. Like this, countless people just want to learn something and delete independently of the red. Why wouldn't you be able to you need a lot of time, unit time? Yes. But it may be less than you're imagining if you do things right away. In fact, what this reflects is the lack of clarity on the goal that needs to be pursued. If you really want to pursue a goal, then there is no doubt and you will, of course take time. However, generally, lack of clarity B is the issue that makes you go from side-to-side without a clear focus. If you're clear, then you have a strong focus on where you're going. Then you're feeling of progress is going to be amazing. You're going to have this extra filling of congruence where all your body or mind clearly states, yes, this is exactly the best way to be spending my time right now. I hope this answers gave you a be the fresher and allowed you to see that? Yes, there is a path forward. That is the path where things can be done in a stress-free way. No time for friends. If you study something on the side, that will take some time. However, do not have to necessarily sacrifice social time for it. That would make you unhappy, less effective. I need you happy and energetic. In fact, the complete opposite is true. You know how to get done your stuff effectively, then that will, in the long run, make you much more time for the things that really matter in life for you. As long as you reflect on what you want an honest with it. We will design a way to go forward that obeys all your goals and values so that you have the time for your friends, loved ones, and whatever you want to do. Remember, you're the designer in your life. So what do you really want? Ready to take Procrastination out of the question? Let's go for it 3. What is important for you: Knowing your why is fundamental to achieve in your goals. In this section, I asked you questions so that you can reflect on what things are essential for you. And I want you to make a direct link between the your goals and what you consider necessary. But do you believe essential has another name, your values. What do you value? Your values? Precisely those things that are important to you. The following exercise allows you to think deeply about what is important for you and have a clear framework to quantify how important things are for you to take your time to do it. For the sake of completeness. I will read aloud other words, adventurers, authenticity, commitment, happiness, reliability, friendliness, honesty, pragmatism, independence, human rights, education, positivity, courage, consistency, enthusiasm, dependability, integrity, loyalty, perseverance, open-mindedness equals the community development. Respect, concert follows. Tolerance, compassion with humor, honor, optimism, altruism, justice, philanthropy, charity, fitness, respectful individuals, environmentalism. Here you have a list of values. I would like you to select ten of these. Then I would like you to discuss with a friend or a loved one why you chose that value as necessarily over others. And try to challenge yourself to be honest with yourself as you can while choosing. In the end. Now, it's only you and exercise. If you find something that you consider necessary and needs to be added to the list, By all means, added. Select the ten values that resonate with you. Okay, Cool. Now out of this ten, select three. Select three of the most important for you. Take your time. Well done. You just discovered something about you. Write them in place where you can see them. This set of values you select, it is a very customized lactose that is good to have handy. Now, we can use those to determine their impact on your goals. Then reveal how important your goals are for you. 4. Evaluating your goals with your values: Okay, Now, please take a look at those three values. Your toes. Take also one of your goals, the one that you're currently evaluating. I want you to assign a score for each value. 0-100 is a goal that is not aligned with your values. And then is a goal that aligns perfectly with your values. To illustrate it, take the example of John, who did the exercise angled three central values, family, safety and honesty. He wants you to evaluate whether doing a Ph.D. in the US was a good goal and a decision to go towards. Here, we have to remark that John is from Oxford under for pursuing that he would be away from family. He was pretty shocked by getting that first value their family. He liked to have people from insomnia around at this started thinking about the link between his values and his potential goal or decision. He quickly realized that he could not be as happy if they were far deep within himself. He knew it, but never so clearly, the family was key for him and he was not okay. Being that far. This course, he assigned work, family, three out of ten, safety, nine out of ten, honesty. Then out of ten. Because of the reasons we mentioned, he's got three of the family when pursuing his Ph.D. in the US, He's got nine out of ten to safety as he figured, he would have a higher salary as a Ph.D. which would give him a bit more of compensation and that's more safety. He assign a nine after ten as he acknowledged that there may be more factors in safety, but he felt that this goal contributes quite a lot tweet. For the last one, honesty. He could not really see a good connection. So he thought that he could live an honest life anyway. So he also said that in great. So now what the bottom line is that if any of your values goes below a seven, this goal is not as important to you or maybe either modify it to be meaningful or discarded. Why? Some things will be significant to you by pursuing one that is not, you are saying no to the meaningful ones. After realizing that John decided that he could do it differently. Oxford, as he thought, is an excellent place to achieve a Ph.D. and actually, that would not make him separate from his family. That will make that three go now to attend. See, he tweaked his goal with he was initially not very convinced to a goal that he's now 100% clear that it is extremely important and aligns very well with his values. How does your goal aligned with your values? 5. The 5 year projection: Please tell me honestly what you think here. If a person eats whatever is available, not carrying about nutrition, not exercising, etc.. but do you think will happen? Now, let me introduce some tensions in this person's life. Now sheets healthy and thus excites students per week. Meaning by doing that, she will see a result after awhile, but not after a single day. When that happens. We can use this tool, the five-year projection technique. The five year projection technique, looks like this. If I were to do this, then in five years, that would happen. For example, if I were to eat healthy exercise daily, then in five years I would be very healthy and feed. You see something that doesn't make a difference when using this tool becomes evident because the effects accumulate over time. You can imagine the prediction and see the difference. You must think about the outcome of acting for five years and believe it. Now, let's start exploring what would feel like for your goal. But first, how might the sentence be, in your case? Great, we visualized a way to achieve it. What else? Now, we will see how to set your goals in a way that guarantees that we still gotta follow along with me 6. Your goal setting journal: When I'm going to explain myosin trivial, many times it is undervalued, but I need to emphasize how much using a journal travel companion can help. A journal is a small notebook you carry with you or you have at hand. It is where you write your feelings, accomplishments, and things that are going on. One of the reasons people do not use a journal is because they are living. So they may think they do not need to write it down as they lived it. However, you would be amazed at what you can discover if you wrote down your feelings. We may irrationally thing that we will do this and that and make incredible goals for ourselves. However, there is another part in bulk. Emotions. Emotions are part of the fast. They can push us forward or let us down. Think about it. If you're on a diet to lose weight that you create when you were thinking from a rational point of view. But all the sudden you see that there is a bunch of Donald's in front of you. Hunger my trig and making you eat those Donald's deviating you thus from your goals. That is very natural and there's no shame on it. However, it slows us down. If we want to achieve a particular goal as much as we go through defining it properly. Then we have to be careful. Then writing it in a journal would allow us to see what happened and determine if we could place a solution that would prevent the problem if it turns out to be a real problem. For example, you may discover that that was just a one-off and thus you're just doing fine. However, you may as well find out that you did it three to four times per week. And that is screwing your goal for the week. In this case, you can find a solution for the planning point of view, such as not buying them in the first place. In summary, we can make emotions play in our favor. The journal is a fantastic tool to help us with that. So without further ado, get a journal. I don't care what it comes from by staple some paper sheets together, but get it and start writing them there. 7. Break your desires into pieces: We have already explored our deepest ones needs and have a framework to decide what's really meaningful to us. Now it's time to take those needs and break them down into actionable steps that we can a tip without stress with 100% focus. The key is that we have to separate the strategy reaction. I like to think of this as the thinking mode. And they're doing first, strategize and get into the thinking more, thinking about the plan. Then as soon as the planet is Ravi, you switch to the doing more. You focus just doing stuff. Things I've already been reflected upon. So with the things we didn't waste time on thinking over and over. Otherwise, usually find people overthinking or switching directions at every moment. Have you ever experienced that? The first thing I want you to do here is to take the desire to want to have set as the final goals and see if you can break it down into subgoals, smaller things. If you're having trouble doing this, ask yourself, Is this something I could do in one week? If not, split it into pieces? Sometimes you may realize that you need more research to break it down into pieces. That's okay. Research in itself is an actionable item. From there, you might restructure based on your server. Well, you might already know how long it would take to achieve your goal. I don't want you to put a region deadline. We will arrange an approximate time. We want to achieve it, and then design the actions accordingly. However, we will make mistakes and then correct them. What is important is that you know, what the first steps are, the first week towards it. I want you to have measures you don't need to think about. That's the you can act upon and have them written to start the day and completed without thinking, hesitating. Imagine that I want to learn to draw a priority. I might not know many things, but I know where I want to read. I can make it specific. I want to be able to draw this drawing. Then I can break it down into smaller pieces. First, I should find a good teacher. Also, I would need to buy materials scheduled sometime throughout the week. Then I could look for things that helped me on the side. Finally, I will talk to my teacher as they come, help me refine what I need to clarify. She can help me throughout the process. What I want to learn, our drawing human figures, probably sketching humans is one of the Westfield and well, how to do each of the components of the body. Maybe I could also early separately in different ways and then perfect them. Even if I have yet to learn how to discipline will the below, I can start digging and researching, looking for once I'm breaking down into smaller pieces. So please put it on paper and keep taking smaller and smaller pieces. Look for people who have already done it to help you go much faster. 8. SMART goals: This technique is called smart goals, will see that we have gone through most of the points already, but I still will go one by one defining them. Let's start. The hair stands for specific. Goal has to be specific. Something that we can explain the five-year-old, for example, doing push-ups with hands or just HIV. It's morning is a specific goal. M stands for measurable. In order to match the goal has completed, we need a number to which we can attribute the end of the goal. For example, do ten push-ups. The a is for attainable, realistic that it can be achieved. The objectives are very beyond our reach, beyond our capabilities. Setting the target could discourages. If you've never done any bookshop. 100 pushups is probably not a realistic goal. Knowing knew what would be realistic. Only you know what you can get and you count. The R is for relevant, important. The goal has to really resonated with you. But if you have a strong desire to achieve it, goal, it is very likely that you will. What is the relationship between the goal and your values? The T stands for timely, bounded in time. Here's the famous expression sometimes attributed to Einstein, who says the difference between desire and I goal is the termination date set in advance. And it is that in fact, without it, you object to call last forever. And that's when we feel is unattainable. For example, we could say that we want to have done something to push us by Monday at 08:00 A.M. an example, I will explain the case of George wanted to get in shape, his go read, getting shape. When I asked him how he would know that he has a typical he answer. Well, I will be in shape. What does that mean? There? He had to think a little more. By the way, he saw that the target was not very well-defined. And if so, he would never fulfill it because he did not know what the finished already at the beginning of the goal. It was set in such a way that it could not really be achieved. Exercise, select one of your goals and make it a smart goal. 9. SMARTER goals: Smarter goals or smarter objectives is nothing more than two points added to the previous technique. First, the E comes from evaluating. Your objectives are not there to be forgotten. To keep track of how things are going under the perspectives. Seeing if the bus you're taking effective for would be better to turn direction. And how could you have that follow-up? For example, adding a reminder in your calendar to review how you goal is going on a regular basis. Personally. For example, on the 25th of each month, Google calendar tells me that is my measurement date for my fitness goals. From that day, I take measurements including stretching, the pressure and all those that encompass my goals. On the other hand, we have our comes from work. This technique proposes to get a prize for finishing the goal. You're leaving a presenter yourself. In this way, you will have extra motivation. We'll push you the finishing. George also have his evaluation in the end of the month. In fact, he also set on the left on the calendar separating a space of 1 h to measure himself. See how his progress is going and what is necessary. Since he did not want to go against his objectives. Although he thought that getting something delicious could be a reward. And it occurred to him that this time he would do something there was more aligned with his goal. He had always been very excited to drive probably BY and he thought the price per team, the goal could be a trip to Italy to dry off running. Well, just thinking about deep, his eyes sparkled. Exercise. Pick one of the objectives that you put in the previous section and now make it smarter 10. Baby Steps: You have felt overwhelmed by having a task but not being able to get started, the need to have it there until leave it for tomorrow to only find out tomorrow. You could also not get started living it for the following day until actually the deadline gets closer and closer and you have not yet started. When you face this type of pressure, most likely there is a reason behind that is something you need clarification on. Therefore, you need to research model to determine where you go, which exhaust you. Only think about. Are the tasks maybe too large? And you may be afraid of being a part of it. For example, presenting something to an audience. And therefore your mind is unconsciously pulling the task away. Whatever the reason is. We're going to take a step forward no matter what. Therefore, we need to break it down. The length of the steps we take is critical. It is so essential that I have the decades than entire chapter to eat. We should make our goals as small as possible even in day-to-day tasks. Consider this example. Random reform. These goal is overwhelming, especially if you're another train marathon runner. However, now consider the following ball. Take ten steps, right? You would say, this is a silly goal. That's because you think you can do ten steps, right? Would you say you can do it? Possibly. Write without any problem. See when we take baby steps, the mechanism that makes us procrastinated, it's not there. We were able to do that now, I remark now, whereas in the other case, we weren't. In this example, ten steps prove that the Procrastination mechanism is not there when we work in small blocks. Now it's your turn to find out how small these blocks can be. Could you do 20 steps right now, 50. What do you start? Experience some resistance. As you take a baby step, you will be encouraged to take another one. But the dopamine release, you got on completing it. And many times you will find yourself meeting much more. Even though you imagine take baby steps. Use this technique for all your tasks and you will see a boost in your results. Exercise. Take the task that you're doing right now. What is the next baby Steps? 11. Why tiny habits: In this chapter, I will list the habits that will get you to crusher goals. Then at the end of the chapter, I will provide you with a checklist of Tiny practices that it'd be follow-through will allow you to break through any Procrastination barrier. But first, I would like to introduce why habits are essential. You see, motivation is not constant. Sometimes we get motivated and can pull more stuff. Sometimes we feel worse and have things to be done. Well, this is actually the beauty of habits. Habits are things that you do periodically without failure. Some of the most common habits one can see in a very life would be brushing your teeth, having lunch, going to sleep at a particular time. In small periodical actions. And without realizing, they create a structure in your way that takes you to beat yourself. To see it even more clearly, let's imagine that what would happen in five-year with somebody does not brush that it's bigger than what is the difference in those five years if somebody does brush their teeth, I read you do not want to be close if they are not brushing their teeth. In the same way, we can adapt tiny actions that take up only a couple of minutes, which helped enormously in the long run. 12. Habits: Habits shape who we are. If you see someone fade, you can reduce that. They do some form of regular exercise and eat in a certain way. If you see someone with knowledge, you can also deduce that this person has some kind of study routine. Therefore, habits are very important. Habits, hello, We are habits making lasting change it is possible and leads to huge increases in the performance in all areas. Think for a second about high performance athletes. Those are people who need to be constantly performing at their top level. Do they have Habits? Of course, many. And they even form routines that they do every day. So select your Habits correctly and eliminate the bad ones with the termination. These are those little things that make you strong. Two more forward. You may not notice one day, but they are there. And without you realising, you will have changed because how it will move you forward. But how to build them? Essentially, repeating is moving, Beat, repeat and repeat. There are people who say that if you do the action 21 days in a row, you get used to it. Either no repeats 21, or 30 or so depends on the task. But eventually there comes a point where if you don't, then you have that feeling that something is missing. That is what we're setting for. That's how I know my habit is there. Take the action and repeated, set the goal to do it for 21 days in a row. If you forget one's, cover it up and start from scratch, you have to do it 21 times in a row without cheating. This is a powerful exercise because it puts you under pressure, makes it a repeated many times, and therefore prepares you to acquire the habit. Let me tell you a personal anecdote from my life I could use to closing the bathroom door. That's something my family told me and I always use tweet. However, I lived in London for some time. What is very humid. There. It was important to leave the door open and I couldn't I was so used to close it. But it was impossible. What is Wars, my pardon at a time, just to get angry with me because I closed the door. This is besides the point. But what I need was I placed a piece of paper with a pen and door in a visible place. And every time I went out from the bathroom, I have to live door open and check the box. You've had forgot. It will have to start over. It took me a few tries, but I finally gotten T1 and magically I was able to establish the habits. Exercise. What is the habit you're trying to be below? What can you start building? You have it today? 13. The Procrastination Killer Tiny Habits: In this section, we will examine the six habits that you need to master to crash Procrastination. Those tiny habits can be executed In Less than 5 min daily. First, however, getting them right is necessary. Journaling 5 min Per Day, pick a time of the day. Right? An entry for the day that just went by. The time is at night or the previous day. If it is in the morning, how you felt, how things went through the different tasks you went through. Logging in this information will quickly allow you to see what one that'll be unwell. At the end of the week, maybe you catch your emotions complaining of a thing repeatedly, then you can find a solution. Retrospective 15 min per week. Adelaide perspective is an essential tool in the goal setting process. In fact, it is precisely the Evaluate step in smarter goals. Please take one day in the month, a market in your calendar as your retrospective day. That day, you will go through your goals and see what is working. If everything is fine, then there will be nothing to do. If only some things are good, then there may be some extraction Steps to do. Some randomization or changing direction. Land near month, 10 min per month. Start creating a list of all the things that you want to do in the month that align with your goals. Get this list ready. It can be done electronically on a piece of paper or whatever you want. I have traveled many of them and all of them are excellent ways. Writing works best for me, but I could also do it electronically. Different people do different things. Just the one that goes with you. Make the duration of the tasks from 30 min to 1 h. Not more. You will get along lease, but that's fine. You know, your free time per day. So you know, your free time per week and your free time in a month. Just make sure to adjust the time in a realistic way to get them all there. I'm not forget essential parts. Plan your week 5 min Per week. In the same way as before, planning your week is essentially first, it lets you focus much more intensely on what you plan to achieve. Secondly, it makes you better at estimating how much time you need and you can learn about yourself. You divided the tasks into small subtasks in the monthly preparation. Now, pull some of them in for the week. Finally, see if newer John, things come up that would need you to include or remove in the monthly one. Daniel Day, 5 min Per Day. Take five-minutes in the morning to plan what you accomplished during the day. I'm thinking about how this will get you closer to your goals, then pull your tasks from the weekly list. This habits is essential as it gives you a sharp focus on your goals and prevents it from deviating from them. Maybe Steps 0 min. This habit is a psychological trigger when you feel Overwhelm or strain on a task. This feeling usually indicates that the task could be separated into smaller steps. Just do it, take a moment, get distance from the task and create baby Steps, right the Middle East, you will see how the feeling of progress, that knocking iterative step helps you tremendously. Is the dusk. From there, relaxed the your day-to-day tasks and wait for the results? 14. Avoid the blockers: You will hit blockers and things that will make your struggle along the road. Here we lay out the different triggers that our students and we have come across that prevent you from hitting them and thus make you take advantage of our experience. This section is a go-to section. If you come across any blockers, think about it as a guide to what to do it. This happens. Blocker one. The task feels like it lasts forever. Split it smaller. Please take 5 min to break it down into a tiny task that will free you from Procrastination and allow you to take a baby step. You will see that you will get it done faster than before without realizing it. Remove the pressure from completing it, completes a first baby step, which can take five-minutes. Blocker to the task got longer than expected. That can happen the same as blocker one. Replan, if you are experiencing resistance, breaking down smaller, five-minutes to negotiate. What you need to achieve during day time to achieve it with this new awareness might not be reasonable anymore. Blocker three, the tasks not only tend take five-minutes to be curious about what changed and what would need to be done. No need to start. We're separating strategy and action pressed. In this case, we need to go into strategy mode again for a second. Blocker for I am taking too much Sign to do that. That is precisely broker one expressed in different wars. But I have heard it a lot, so I decided to include it here. Locker five. I need to figure out where to start. Put your curious mold mask on, trying to find where you could start. You don't need to do it. You're just brainstorming ideas. There is no need to take action here. We must first find a way forward, then divide everything into baby steps and go ahead. Blockers six. The task is defined, but I can't seem to get started. Radically new journal. It's worth knowing that this happened. This filling can turn into a precious learning experience for you. That's small enough. Can you try splitting them into am focusing on one of them? Is the sum, is there something you don't know? Are we afraid of doing some of the components? Is there somebody who has done it? Be curious and you will find a way to create those baby Steps. Blockers seven, I'm not too fond of the task. Spent 5 min reflecting on why you're doing the task. Then imagine your angle vividly. For example, if you're renovating your house and you'll have to take the trash out. Take a moment of visualize how it will look like once finished and ready to see the details vividly and how much joy you will get out of it. You will get fire quickly. If your goal is hot, goal. If not, please discard that goal, you have better things to spend your time on. 15. Thank you: Congratulations, you've finished the course. In the course, I tried to give you some of the things that I consider most important when actually goals. However, this is just the tip of the iceberg. The railroad begins. As soon as you put this in practice, blockages are seen. Then you tried to solve them. You fall apart. You get up, you fall down again, and you get up again. I'd like to stop for a second for you to contemplate the fact that you finish the course. Congratulations, you're one step ahead. Thank you for being with me until the end. I hope this course can get you forward in many things in life. If it made you think a bit, I'm more than happy for any questions that may arise along the way. You know that I'm here and you can contact me at anytime, as well as our entire community. One more thing, don't forget to enjoy the road