Problem 1 - Failing to Start (Procrastination)
First, you must recognize when you are procrastinating. Make a mental note of it and build awareness of this tendency. Are you avoiding an unpleasant task? Attracted to a pleasant one? Both? Which feeling is more powerful?
Use a series of crutches to get through getting-started procrastination.
Crutch 1 - The Five Minute Rule for getting started.
Recognize that the desire to do something else - something more fun - is a brief impulse. You might try simply ignoring the impulse for a few minutes and you’ll find it dissolves.
If that doesn’t work, make a plan to start working for “just five minutes” before promising yourself the break / alternate task you desire. Typically, at the five minute mark you’ll have beat the initial procrastination impulse and will continue working.
Crutch 2 - Pomodoro Technique
If (and only if. Don’t try to use this if the first crutch is already too difficult) you’re making it past that initial five minutes but are still running into difficulty, extend that initial “just five minutes” to 20 and use the pomodoro technique.
If, rather than having trouble getting started, you’re finding yourself getting frustrated and wanting to quit/procrastinate during your task, institute some kind of quick “win” that is required before stopping. Like getting one flash card correct before you can stop. This helps build patience and determination.
Problem 2 - Failing to Sustain (Distraction)
Pick a discrete chunk of time that will be optimal for your particular task and topic. 50 minutes or an hour is likely good. Different tasks and people will require different amounts of time.
Be vigialiant about these distraction sources:
- Environment (phone buzzing, messy desk, internet connection, hunger, lack of appropriate pen, etc.)
- The form of the task itself. ie: for a given topic, dense readings may be more difficult to focus on than watching lectures. This will vary by topic - notice it and try to work with it.
- Your own mind and emotional state. Negative emotions can be distracting. Anxiety, stress, disappointment. Attempt to use mindfulness techniques to release them. Do not abandon the task. Even if you’re getting very little done this session due to emotional distraction, keep going. This helps train persistence and ensures better success in the future. You’re sharpening a tool here - that’s more important than the immediate task at hand Sequential ultralearning projects create a virtuous cycle.
Problem 3 - Failing to Create Proper Focus
Different states of arousal are appropriate to different activities. Arousal levels can be coaxes and controlled. For instance, playing loud music, being surrounded by activity at a coffee shop, etc. - these increase arousal.
Different people will respond to arousal states relative to their tasks differently. Figure out what works for you. Generally:
- High Arousal: characterized by keen, narrow focus. But it can be brittle. Good for small, simple focus targets. Like drilling basketball free-throws.
- Low Arousal: quieter, relaxed focus. Good for creative pursuits, solving math problems, writing.
Getting stuck? Take a break, take a walk, do something that allows space for surprise thought interactions and eureka moments.
Downtime aids insight
Downtime recharges mental resources