Our brains are programmed to put things off, to delay – to procrastinate. It’s simply easier for our brains to process the friction of the immediate hassle, versus uncertain future benefits.
Behavioral scientists call this present bias.Caroline Webb is the author of “How to Have a Good Day: Harness the Power of Behavioral Science to Transform Your Working Life” and she recently shared the keys to tackling procrastination in the Harvard Business Review.
Turns out the key to overcoming present bias is to make the reward for doing a task feel much larger than the present pain of doing it. Here are some ways to… um… get started:
Visualize how great it will be to get it done. By taking a moment to paint ourselves a vivid mental picture of the benefits of getting it done, it can sometimes be just enough to get us unstuck. Give your brain a helping hand by imagining the virtuous sense of satisfaction you’ll have once it’s done—and perhaps also the look of relief on someone’s face as they get from you what they needed.
Pre-commit, publicly. By daring to say “I’ll send you the report by the end of the day” we add social benefits to following through on our promise—which can be just enough to nudge us to bite the bullet.
Confront the downside of inaction. You’re tempted by more exciting tasks, so you tell yourself you can do it tomorrow (or the day after). Force yourself to think about the downside of putting it off, and you realize the risk and potential for loss. Thinking about missing out, or losing, is a powerful motivator for getting into gear.
Identify the first step. Identify the very smallest first step, something that’s so easy that even your present-biased brain can see that the benefits outweigh the costs of effort. Achieve that small goal, and you’ll feel more motivated to take the next small step.
Tie the first step to a treat. Promise yourself a favorite food, beverage or social media indulgence after you complete your first step.
Your brain needs help if it’s going to be less short-sighted. Make benefits bigger, and actions less costly to make progress on your to-do list every day.
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