Procrastination+ ‘Ebreaks’

Procrastination…eeesh….one of those gremlins that has a staying power that we’d be better off if put towards our potential.

Nevertheless, procrastination is real…for all of us.

Let’s dig deep on this one.

Timothy Pychyl, author of “Solving the Procrastination Puzzle” provides this definition….

“Procrastination is the voluntary delay of an intended action despite the knowledge that this delay may harm the individual in terms of the task performance or even just how the individual feels about the task or him- or herself. Procrastination is a needless voluntary delay... "

A recap…

Procrastination is voluntary + deliberate + avoiding what we know ultimately will contribute towards our potential.

Pychyl says that the latin origins of the word procrastination means putting off until tomorrow.

The number one Achilles heel that will put you on a downward spiral towards procrastination?

Telling ourselves that it will only take a minute or two to engage in the ‘distraction’ that deep down we know will actually derail us.

As Pychyl says “Procrastination is a form of self-regulation failure. We fail to regulate our behavior to achieve our own goals. We make an intention to act, but we do not use the self-control necessary to act when intended.”

Proposed solutions

At the time of writing this online distractions amongst others are the real deal…

Learning how to minimize online distraction is very important.

Disconnect from online so you can remain in line with your deepest goal pursuit (unless your goal absolutely necessitates online connection).


We want to cut off the distractions that will definitely come from social networking when we are trying to totally rock it in our potential. That means totally shutting them off if you gonna go potential mode (could you handle 30 minutes unplugged of Deep Work every day?!)

“Ouch. I know—it is really tempting to find some excuse to keep it a ‘business as usual’ approach here, but if you are committed to reducing your procrastination, this is something you really need to do. You must shut off everything except the program you need to do the task at hand. This means you can plan your ‘ebreaks’ more consciously—again, this is an example of predecisions that help us break unconscious habits. Procrastination is certainly a habit for many of us.” (Pychyl)

Predicision + Ebreaks = more potential.



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