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Marvin is a personal productivity tool that helps you feel more organized, be in control of your life and get things done.
Marvin is specifically designed to
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10min read
The purpose of this guide is twofold. First, I will define what procrastination is. Second, I share tested and proven ways to stop procrastinating.
Like my guide on improving productivity, this is a dynamic guide. I’ve been researching these concepts for 10+ years. I’ll continue to update this page as I find new ways to improve it. Feel free to bookmark this guide as a reference. I hope you find it useful.
![]() Content Of This Guide:The Best Definition Of Procrastination
We all procrastinate. Procrastination is the act of putting off work for no particular reason. Some guides and experts say that you’re procrastinating when you’re not doing a task that needs to be accomplished by a certain deadline.
That’s a false definition. It implies that we’re not procrastinating as long as we get the work done. If that’s true, most people don’t procrastinate. Which is of course not true.
In fact, a recent study I did with 2,219 respondents showed that 88% of all people admit to procrastinating at least one hour a day. That’s more accurate. Why? Because we all delay or postpone a task for no good reason. Sometimes, we start a task or project, but we end up delaying the work. We don’t get it done.
Examples Of Procrastination
When you delay work for a good reason, you’re not procrastinating. What’s a good reason? When your work improves with the delay. Think of someone who needs to write a report but runs into a new challenge that must be included in the report. One can argue that the work will be better by spending more time on researching the new challenge.
However, most of our work does not get better by delaying it. If you want to go to the gym, your performance will not be better tomorrow. It will probably be worse because of entropy.
Two years ago, I gave a talk at Stenden University in The Netherlands. I mentioned my findings on procrastination to the professor who invited me. When I met him recently to discuss my next talk at the University, he shared a graph with me that says everything about a student’s behavior:
The University has an online application for students to practice for exams. The above graph shows how students at the beginning of the semester almost don’t practice at all.
You see a few spikes in the beginning, probably because the professor explained the online application. But after the initial period, the number of online exercises a student completes is zero.
Until four days before the exam. That’s when the exam comes close, which is when most students start panicking. Now, most of us form this behavior in college and remain working this way long after we’re graduated.
In the workplace, we procrastinate in the same way. How often have you delayed work on a project until the last minute? Again, this pattern is not only limited to education and work. In our personal lives, we do the same.
When are you submitting your yearly income taxes? Exactly, on the last day. Will we do a better job with our taxes on the last day? Probably not. I argue that we’re even more likely to make mistakes because of the time pressure.
Some people say that they love deadlines and claim that’s what fuels them to do good work. I know journalists who swear by it. But it’s not a sustainable way of living and working. When you’re close to your deadline, and you haven’t done anything, you experience more stress. While stress may improve your concentration, it also has negative effects on your long-term well-being.
Long-term, or chronic stress, can lead to depression, anxiety, heart disease, high blood pressure, abnormal heart rhythms, heart attacks, obesity, eating disorders, and a handful of other health problems1Source:https://www.webmd.com/balance/stress-management/qa/what-are-the-consequences-of-longterm-stress. Procrastination is not a problem we should take lightly.
Benefits Of Stopping Procrastinating
Procrastination is an inner struggle that can seriously destroy our overall well-being. There are three main benefits to beating procrastination:
Most scientific research into procrastination focuses on the downside. The negative effects are clear. But the benefits are often not talked about. It should be clear that overcoming procrastination is the foundation of all achievement in life. Delaying important things is a destructive habit. In contrast, when you don’t delay tasks and take instant action, your well-being and work will improve.
Common Procrastination Challenges
Before I share the most commonly used tips to stop procrastinating, I want to focus on the biggest obstacles. If you don’t address these common blocks, none of the tips will stick.
These are common challenges that every person experiences at some point. It’s a part of life. We must focus on what’s inside of our control and commit to continuously improve ourselves.
Proven Tips To Stop Procrastinating
To beat procrastination, use the below tips. I’ve been teaching a course on this topic since 20168It’s called Procrastinate Zero 2. And everything I share is based on research. Beating procrastination requires a holistic approach because it affects so many aspects of our lives. The techniques I share below are a good place to start.
Best Books That Help You To Stop Procrastinating
Understanding human nature helps with stopping procrastinating more than anything. The books you’ll find below are the most important books for dealing with aimlessness, fear, excessive desires and changing your mindset. To become a productive person who doesn’t procrastinate, you don’t need to know the best tactics, you need to know what drives you. These books will do that:
No Procrastination Quotes
Tools and Apps That Actually Help
Beating procrastination is an inner game. You don’t need many tools for that. The ones that I share below are primarily focused on managing yourself. When you manage yourself every day, you make sure you’re making progress. And progress is the enemy of procrastination.
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