Procrastination isn’t just a thief of time—it’s a thief of life. In this episode, we dive deep into the Procrastination Cycle (Detect, Detest, and Dodge) and flip the script with the Doing Cycle (Accept, Adapt, and Advance). Drawing from practical strategies, cognitive techniques, and time-tested productivity tools, you’ll learn how to tackle procrastination head-on and finally get the important things done.

Whether you’re stuck on a report, a presentation, or even starting your fitness journey, this episode will guide you to move from procrastination to productivity.

The TVF Timestamps:

Episode Highlights:

[0:00] Procrastination: The thief of time and life.

[0:47] Introduction to the 3 Ds (Procrastination Cycle).

[1:41] Understanding discomfort as the foundation of procrastination.

[5:00] Detect, Detest, and Dodge: Breaking down procrastination.

[9:40] Switching gears: Introducing the Doing Cycle (3 As).

[12:14] Accepting discomfort with cognitive defusion.

[15:00] Adapting to discomfort with reframing and small steps.

[19:00] Advancing through discomfort using action-based tools.

[24:28] Practical time-based strategies

[26:00] Closing insights: Moving from knowledge to action.

Notes and References

https://anthonysanni.com/podcast/ep-023-using-the-procrastination-equation-to-find-and-fix-your-procrastination-how-to This is the episode on the procrastination equation and here is the other one: Ep-021: You Are NOT Lazy! 5 Unexpected Reasons You Procrastinate, and How to Stop

My blog on the Pomodoro Technique: https://anthonysanni.com/blog/how-a-tomato-changed-my-life

Procrastination: The Vicious Cycle of Procrastination. Centre for Clinical Interventions. Link to source.

Achor, S. (2010). The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life. Crown Business.

Ferrari, J. R. (2010). Still Procrastinating? The No Regrets Guide to Getting It Done. John Wiley & Sons.

Steel, P. (2007). The Nature of Procrastination: A Meta-Analytic and Theoretical Review of Quintessential Self-Regulatory Failure. Psychological Bulletin.

Pychyl, T. A. (2013). Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. Penguin Group.

Cirillo, F. (2018). The Pomodoro Technique: The Life-Changing Time-Management System. Crown Publishing Group.

Tracy, B. (2001). Eat That Frog! 21 Great Ways to Stop Procrastinating and Get More Done in Less Time. Berrett-Koehler Publishers.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.

Welcome back! Let me ask you: are you grinding away but still feeling stuck, like your hard work isn’t paying off? In this episode, we dive into something that changed the game for me: obsession with value. What if doing less—not more—was the secret to getting better results? We’ll talk about cutting out the fluff, knowing who you’re really working for (hint: it might be you), and focusing on what truly matters. If you’ve ever felt overwhelmed or like your efforts aren’t hitting the mark, trust me, you don’t want to miss this one.

Get up to 48% off Magic Mind mental performance shots. Go to https://magicmind.com/anthonysanni and use CODE: ANTHONYS20

What You’ll Learn in This Episode:

What it means to have an obsession with value and why it’s essential for productivity.

How to identify your “customer” in every interaction—even when it’s yourself.

The dangers of overproduction and how to avoid wasting time and effort.

Real-world examples of applying Kaizen to personal and professional growth.

Simple strategies for seeking feedback to refine your work and improve outcomes.

The Vital Few (TVF) Timestamps:

[00:00 - 00:26] What’s the Missing Link in Your Productivity?
Kick off the episode with a surprising insight into Kaizen’s second principle.

[00:27 - 01:06] Why “Value” Might Be Your Secret Weapon
Discover why understanding value changes everything about how you work.

[01:07 - 02:00] The Question You’re Not Asking (But Should Be)
Find out how redefining “customer” can transform your focus.

[02:01 - 06:00] Unlocking Value in Unexpected Places
Explore how small mindset shifts reveal opportunities to deliver more.

[06:01 - 09:00] A Hidden Lesson from Toyota’s Success
What industrial giants can teach us about cutting waste and maximizing results.

[09:01 - 13:00] Are You Focused on the Wrong Things?
How to stop spinning your wheels and uncover what truly matters.

[13:01 - 15:00] The Silent Productivity Killer
Why doing too much might be the exact thing holding you back.

[15:01 - 18:00] A Simple Shift That Changes Everything
Learn how feedback can help you work smarter, not harder.

[18:01 - End] What’s the One Thing You’ll Do Differently?
Challenge yourself to take action and make Kaizen principles work for you.

Get up to 48% off Magic Mind mental performance shots. Go to https://magicmind.com/anthonysanni and use CODE: ANTHONYS20

Notes and References

Part 1 of Kaizen Episodes:
Ep-028: The Kaizen Secret—How Tiny Changes Lead to Big Wins: https://anthonysanni.com/podcast/ep-028-unlock-unstoppable-productivity-how-small-daily-improvements-can-overcome-burnout-procrastination-and-overwhelm

Virtuous Laziness Episode:
Ep-009: On Zipf’s Law of Least Effort and virtuous laziness: https://anthonysanni.com/podcast/ep-009-zipfs-law-of-least-and-why-laziness-is-good

Episode on 80/20 Quadrants for productivity:
Ep-025: Zero sum game of time—How to beat the game and do more by doing less I: https://anthonysanni.com/podcast/ep-05-how-to-beat-the-losing-game-of-time-management-using-the-pareto-principle

Kaizen: The Key to Japan's Competitive Success

Imai, Masaaki. Kaizen: The Key to Japan's Competitive Success. McGraw-Hill, 1986.

For those interested in learning more about Kaizen and how this principle transformed Japan’s manufacturing industries, check out Masaaki Imai’s classic book, Kaizen: The Key to Japan's Competitive Success. It’s a great read for understanding the roots of this continuous improvement philosophy.

3.                     Justin Welsh’s newsletter on the businesswoman who sought feedback and used to to increase profits after her product flopped.

https://www.justinwelsh.me/newsletter/her-product-flopped-then-she-3xed-revenue

4.                     Referenced Book by Jack Canfield’s book about asking a partner for feedback on relationships

1.                     The Success Principles: https://www.harpercollins.ca/9780062395702/the-success-principlestm-10th-anniversary-edition/

5.                     Pareto Principle (80/20 Rule)

Sanni, Anthony. The 80/20 Way to Productivity: Do More by Doing Less. Anthony’s Book: The Law of The Vital Few

At 80/20 Productivity, we believe in focusing on the few things that make the biggest difference. This idea is based on the Pareto Principle, which tells us that 80% of our results come from 20% of our efforts. To dive deeper into this, check out The Law of The Vital Few which breaks down how you can apply this rule to everything from work to personal growth.

What if you could create mind-blowing improvements in your performance and life with minimal effort every day? In this episode, we introduce Kaizen—the Japanese philosophy of small, consistent improvements that has fueled massive success in industries like manufacturing. Learn how applying this simple but powerful concept to your own life can help you crush your goals without the burnout.

Get up to 48% off Magic Mind mental performance shots. Go to https://magicmind.com/anthonysanni and use CODE: ANTHONYS20

The Vital Few (TVF) Timestamps:

[00:00] – What Is Kaizen and Why It Works

[03:01] – Stop Chasing Big Changes: Why Small Wins Matter More

[06:09] – Fitness, Finance, and Compounding: The Real Power of Incremental Growth

[15:25] – The Invisible Path to Success: Why 1% Matters Every Day

[16:54] – How to Start Using Kaizen Right Now

Notes and References

Kaizen: The Key to Japan's Competitive Success

Imai, Masaaki. Kaizen: The Key to Japan's Competitive Success. McGraw-Hill, 1986.

For those interested in learning more about Kaizen and how this principle transformed Japan’s manufacturing industries, check out Masaaki Imai’s classic book, Kaizen: The Key to Japan's Competitive Success. It’s a great read for understanding the roots of this continuous improvement philosophy.

Lean Management and Six Sigma

Womack, James P., and Daniel T. Jones. Lean Thinking: Banish Waste and Create Wealth in Your Corporation. Simon & Schuster, 2003.

Kaizen is closely associated with Lean management and Six Sigma, frameworks widely used to reduce waste and improve efficiency. For more on these, consider reading Lean Thinking by James Womack, which gives an in-depth look into how these concepts can help businesses grow and thrive.

Einstein's Quote on Compounding Interest

The attribution of the quote “Compounding interest is the eighth wonder of the world” to Albert Einstein is widely debated, and there’s no definitive evidence that he actually said it. Whether or not Einstein said it, the principle behind it is incredibly powerful. By making small, consistent improvements—just like compounding interest—you can see exponential growth in almost any area of life.

Compounding Interest and 1% Daily Improvement

If you improve by just 1% every day, that adds up much faster than most people expect. Over the course of a year, those 1% gains can compound into something like 37 times better performance. While this example simplifies things a bit, the principle of compounding is key here. It’s about getting a little better each day and letting those gains multiply over time.

Pareto Principle (80/20 Rule)

Sanni, Anthony. The 80/20 Way to Productivity: Do More by Doing Less. Anthony’s Book: The Law of The Vital Few

At 80/20 Productivity, we believe in focusing on the few things that make the biggest difference. This idea is based on the Pareto Principle, which tells us that 80% of our results come from 20% of our efforts. To dive deeper into this, check out The Law of The Vital Few which breaks down how you can apply this rule to everything from work to personal growth.

Episode Summary

Using Task and Goal Cooperation to Beat the Zero sum game of time
In this follow-up episode, we delve deeper into overcoming the zero-sum game of time management. We recap the fundamental concepts introduced previously and explore new strategies, focusing on cooperation as a method to enhance productivity. Learn how to align your daily activities with your broader goals to maximize efficiency and satisfaction.

The first episode is available here

Get up to 48% off Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

The Vital Few (TVF) Timestamps:

[00:28] - Recap of the Zero-Sum Game of Time

[02:08] - Introducing the Concept of Cooperation in Time Management

[03:09] - The Importance of Goal Setting in Overcoming Time Constraints

[04:35] - Framework for Setting and Reevaluating Goals

[05:36] - Strategies for Implementing Cooperation in Daily Activities

[13:03] - Practical Examples of Integrating Multiple Life Segments

[17:42] - Returning to Time Management Strategies Using Cooperation

[25:58] - Summary and Key Takeaways

Get up to 48% off Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

Notes and References

Intro to The Wheel of Life: The Wheel of Life® https://www.mindtools.com/ak6jd6w/the-wheel-of-life

Anthony’s Book: The Law of The Vital Few

Ever wonder why sometimes you don’t follow through on your goals? Often times we feel like we’re not “motivated”. But motivation is a trick. The real issue is often values!

Dive deep into the world of values and their profound impact on productivity in this insightful episode. We explore how values drive our decisions and behaviors, particularly in goal-setting and achieving personal and professional success. Learn about the ten key categories of values, understand the conflicts between them, and discover strategies to align your actions with your true values to enhance your productivity.

Get up to 48% off Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

Key Insights:

Values are more than abstract concepts; they are cognitive structures that influence every decision and action.

Conflicts between values can significantly affect our productivity and overall satisfaction.

Aligning your goals with your values can lead to more meaningful and effective actions.

The Vital Few (TVF) Timestamps:

Timestamps:

[00:00] - Introduction to Values and Their Role in Productivity

[00:22] - Understanding the Ten Categories of Values

[01:33] - Defining Values: Insights from Research

[02:55] - Detailed Discussion on Each Value Category

[23:59] - Conformity and Its Role in Society

[26:09] - How Values Influence Work Satisfaction and Personal Decisions

[29:23] - Closing Thoughts: Aligning Values with Life Goals

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

Oyserman, Daphna. (2015). Values, Psychology of. International Encyclopedia of the Social & Behavioral Sciences. 10.1016/B978-0-08-097086-8.24030-0.

An overview of the values categories: An Overview of the Schwartz Theory of Basic Values

Shalom H. Schwartz https://scholarworks.gvsu.edu/cgi/viewcontent.cgi?article=1116&context=orpc .

Values Survey: https://www.framevoicereport.org/media/1093/the-short-schwartzs-value-survey.pdf

Anthony’s Book: The Law of The Vital Few

Episode Summary

Unlocking the Pareto Principle to beat the zero sum game of time
In this episode of "8020 Productivity," we delve into the zero-sum nature of time and explore effective strategies to maximize productivity by doing less. Discover how the Pareto Principle can transform your time management and ensure you're investing in the activities that yield the most significant results.

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

The Vital Few (TVF) Timestamps:

[00:31] - The Core Challenge of Time Management

[01:59] - Exploring Game Theory and Zero Sum Game Dynamics

[05:49] - Strategies to Outplay the Zero Sum Game

[06:10] - Applying the Pareto Principle to Time Management

[14:28] - Success Stories: Google's 20% Policy and Its Impact

[17:15] - Implementing 8020 in Everyday Life: Practical Tips

[18:28] - Learning from Atlassian's Implementation Mistakes

[21:51] - Decision Framework: Stop, Reduce, or Delegate

[26:00] - Delegation Strategies: Maximizing Value and Minimizing Effort

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

Von Neumann, John; Oskar Morgenstern (2007). Theory of games and economic behavior (60th anniversary ed.). Princeton: Princeton University Press.

Cannon-Brookes, Mike (10 March 2008). "Atlassian's 20% Time Experiment". Atlassian. Retrieved 12 June 2024.

Goetz, Kaomi (1 February 2011). "How 3M Gave Everyone Days Off and Created an Innovation Dynamo". Fast Company. Retrieved 12 June 2024

Xu, Tammy (6 October 2020). "How Side Project Programs Foster Creativity at Work". Built In. Retrieved 20 July 20246

Anthony’s Book: The Law of The Vital Few

In this episode of "80/20 Productivity," we explore Honda's story of victory over Yamaha and it’s application of Palchinski’s three groundbreaking principles—innovation, survivability, and feedback.

Discover how these timeless strategies, once used to decisively outmaneuver Yamaha in the corporate battlefield, can be harnessed today to turbocharge your productivity and outpace your competition.

Uncover how you can apply these principles to not just survive but thrive by doing more with less.

The Vital Few (TVF) Timestamps:

[00:00:00 - 00:00:24]: Introduction

[00:00:24 - 00:01:06]: Peter Palchinski’s Principles

[00:01:52 - 00:02:29]: A case study of how Honda adeptly applied these principles during the 1980s to outmaneuver Yamaha in the motorcycle industry.

[00:02:38 - 00:03:34]: How historical industrial strategies can be adapted to modern challenges in productivity and value creation.

[00:04:24 - 00:06:25]: Exploring Honda’s response to Yamaha’s challenge and the strategic use of innovation to dominate the market.

[00:19:22 - 00:20:09]: The importance of feedback in continuous improvement and its role in the evolution of ideas and strategies.

[00:13:04 - 00:14:05]: Discussing the critical importance of ensuring survivability while pursuing innovative ventures and its implications for personal and corporate strategies.

[00:26:30 - 00:26:55]: Summarizing the insights gained from the episode and action orientation

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

Dempsey, Peter & Heard, Edward & Sammut-Bonnici, Tanya. (2015). Time-Based Competition. 10.1002/9781118785317.weom120082.

Redford, John (February 1996). "Peter Palchinsky (1875 – 1929) Russian Mining". Doomed Engineers. Retrieved 8 February 2024.

What is Time-Based Competition? https://www.bcg.com/about/overview/our-history/time-based-competition

Anthony’s Book: The Law of The Vital Few

Ever wondered what really drives procrastination? This episode delves into Dr. Pierce Steele's fascinating procrastination equation, revealing how variables like expectancy, utility, value, and impulsiveness shape our ability to tackle tasks.

Learn to manipulate these factors to your advantage and discover transformative strategies to boost productivity and minimize procrastination.

Listen to this episode to unlock the secrets behind your work habits and take control of your productivity!

You might also like:

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

The Vital Few (TVF) Timestamps:

00:00:00 The Procrastination Equation Revealed

00:00:22 - Introduction to the Procrastination Equation

00:01:06 - Breaking Down the Equation

00:01:35 - Understanding Procrastination

00:02:16 - The Real Cost of Procrastination

00:03:34 - Defining Functional Procrastination

00:04:10 - Deep Dive: Components of the Procrastination Equation

00:05:29 - Utility Explored

00:06:12 - Expectancy and Task Success

00:07:09 - Value and Its Influence on Action

00:08:05 - Dealing with Delay

00:09:14 - Impulsiveness and Procrastination

00:10:16 - Practical Strategies to Overcome Procrastination

00:11:38 - Feedback and Its Timing

00:12:45 - Application of the Procrastination Equation

00:16:09 - Adjusting Variables for Optimal Productivity

00:17:14 - In-Depth Analysis and Solutions

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure.

P Steel. Psychological bulletin 133 (1), 65-94

Procrastination and personality, performance, and mood P Steel, T Brothen, C Wambach. Personality and individual differences 30 (1), 95-106

Piers Steel (2011) The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done.

Proximal versus distal goal setting and intrinsic motivation. Manderlink, George,Harackiewicz, Judith M.

Journal of Personality and Social Psychology, Vol 47(4), Oct 1984, 918-928 (https://psycnet.apa.org/buy/1985-11390-001 )

Anthony’s Book: The Law of The Vital Few

Episode Summary

Timing is everything! In this episode of the 80/20 Productivity Podcast, we delve deep into the science and art of aligning your activities with your body's natural rhythms to amplify your productivity, health, and overall well-being. Discover how timing isn't just a concept but a fundamental aspect of enhancing your life's quality and efficiency.

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

So, let's get into the details:

The Vital Few (TVF) Timestamps:

[00:00:00] - The Power of Timing
Explore why timing is critical in maximizing the benefits and performance of your actions. A brief overview of what's to come in the episode.

[00:00:40] - Working With Your Natural Rhythms
Unveil the secrets to boosting your activity performance by syncing with your body's rhythms.

[00:01:40] - Biological Rhythms Explained
Dive into what biological rhythms are, why they exist, and how they impact our daily lives.

[00:02:27] - The Best Times for Daily Activities
A caveat about finding the perfect time for activities that matter and how it's more important to just do them.

[00:03:30] - Timing, Chronos, and Kairos
Understanding the difference between Chronos (quantitative time) and Kairos (opportune time) in the context of productivity.

[00:05:12] - Evolution and Our Biological Clocks
How evolution on Earth influenced the development of our internal clocks.

[00:07:38] - Different Types of Rhythms
Introduction to circadian, diurnal, ultradian, and circa-annual rhythms.

[00:12:14] - Circadian, Diurnal, and Ultradian Rhythms in Daily Life
How these rhythms specifically influence our day-to-day activities and productivity.

[00:18:29] - The Impact of Light and Temperature
The role of light and temperature as key factors in syncing with our natural rhythms.

[00:22:32] - Crafting an Ideal Daily Routine
Step-by-step guide through an optimal daily routine from morning till night based on scientific insights.

[00:38:02] - Time-Restricted Eating and Its Benefits
Discussion on how aligning eating times with your body's clock can enhance health and productivity.

[00:47:18] - Evening Routines and Preparing for Sleep
Tips for winding down effectively, aligning evening activities with natural rhythms for better sleep quality.

[01:08:50] - Conclusion and Key Takeaways
Wrapping up the insights shared in the episode and encouraging listeners to experiment with aligning their routines with their biological rhythms.

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

Biological Rhythms, Clock, Zeitgebers and Light's Influence on Biological Clocks: Merrow M (2023) Circadian clocks: It’s time for chronobiology. PLoS Biol 21(11): e3002426. https://doi.org/10.1371/journal.pbio.3002426

Circadian Rhythms Affect Metabolism: Circadian rhythms significantly impact human metabolism, suggesting optimal meal timing can improve health.

Brown Adipose Tissue Activity: Maaike E. Straat, Rick Hogenboom, Mariëtte R. Boon, Patrick C.N. Rensen, Sander Kooijman, Circadian control of brown adipose tissue, Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, Volume 1866, Issue 8, 2021, https://doi.org/10.1016/j.bbalip.2021.158961

Benefits of Early Time-Restricted Eating: L.S. Chow, E.N.C. Manoogian, A. Alvear, J.G. Fleischer, H. Thor, K. Dietsche, et al.

Time-restricted eating effects on body composition and metabolic measures in humans who are overweight: a feasibility study

Obesity (Silver Spring), 28 (5) (2020), pp. 860-869

Optimal Exercise Timing for Performance: Exercise performance can vary by time of day, influenced by body temperature and hormone levels.

Caffeine Consumption Timing for better sleep: Carissa Gardiner, Jonathon Weakley, Louise M. Burke, Gregory D. Roach, Charli Sargent, Nirav Maniar, Andrew Townshend, Shona L. Halson, The effect of caffeine on subsequent sleep: A systematic review and meta-analysis, Sleep Medicine Reviews, Volume 69, 2023, https://doi.org/10.1016/j.smrv.2023.101764 .

Mental Performance Varies Throughout the Day: Schmidt C, Collette F, Cajochen C, Peigneux P. A time to think: circadian rhythms in human cognition. Cogn Neuropsychol. 2007 Oct;24(7):755-89. doi: 10.1080/02643290701754158. PMID: 18066734.

L-Theanine and Caffeine cognitive effects: Anas Sohail A, Ortiz F, Varghese T, Fabara SP, Batth AS, Sandesara DP, Sabir A, Khurana M, Datta S, Patel UK. The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review. Cureus. 2021 Dec 30;13(12):e20828. doi: 10.7759/cureus.20828. PMID: 35111479; PMCID: PMC8794723

Work/Break Ratio for Productivity: This is an updated article. But it still maintains the benefits of working in cycles of work and rest. https://desktime.com/blog/52-17-updated-people-are-now-working-and-breaking-longer-than-before

Anthony’s Book: The Law of The Vital Few

Episode Summary

Listen to the episode for a comprehensive understanding of why you procrastinate and practical steps to overcome it, especially if you're striving for 80 20 productivity. Say goodbye to the guilt of "laziness" and hello to a more productive and fulfilling approach to your tasks!

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

So, let's get into the details:

The Vital Few (TVF) Timestamps:

Introduction: Debunking the Laziness Myth [00:00:00]

Kick off with a fresh perspective on procrastination, challenging the common notion that it equates to laziness. Uncover the real reasons behind procrastination and how it ties into 80 20 living.

Understanding Procrastination: More Than Just Delay [00:01:00]

Delve into the essence of procrastination. Is it just about delaying tasks, or is there more to this behavior? A deeper look into how procrastination is wired into our nature.

Reason #1: Being Oversubscribed [00:15:00]

Discover how having too much on your plate leads to procrastination and the power of doing less to regain control and focus.

Reason #2: Low Energy Levels [00:20:00]

Explore the impact of physical and mental energy on your productivity. Learn about surprising energy boosters that can help you overcome procrastination.

Reason #3: Lack of Skill [00:29:00]

Unveil how the gap in skills can be a major driver for procrastination and the journey from incompetence to proficiency.

Reason #4: Unclarity of Tasks—and a framework for tackling it [00:35:00]

Understand how unclear tasks fuel procrastination and the framework to gain clarity, drive action, and reduce task aversiveness.

Reason #5: Disorganization [00:43:00]

Tackle procrastination by addressing disorganization.

Closing Thoughts and Takeaways [00:46:00]

Wrap up with key insights and actionable tips to transform your approach to tasks and productivity.

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

Steel P. The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychol Bull. 2007 Jan;133(1):65-94. doi: 10.1037/0033-2909.133.1.65. PMID: 17201571.

Chen, B.-B., & Chang, L. (2016). Procrastination as a Fast Life History Strategy. Evolutionary Psychology, 14(1). https://doi.org/10.1177/1474704916630314

van Eerde, W. (2015). Time management and procrastination. In M. D. Mumford, & M. Frese

(Eds.), The psychology of planning in organizations: research and applications (pp. 312-333). (Series in organization and management). Routledge

Kongkeaw C, Dilokthornsakul P, Thanarangsarit P, Limpeanchob N, Norman Scholfield C. Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. J Ethnopharmacol. 2014;151(1):528-35. doi: 10.1016/j.jep.2013.11.008. Epub 2013 Nov 16. PMID: 24252493.

Anthony’s Book: The Law of The Vital Few