INTRODUCTION

The Three Cognitive Centers

Have you ever noticed that you struggle to complete everything you set out to
do? Or maybe you've had a fantastic idea, fully intending to follow through, only to
see it slip away? This is a common experience for many people. Have you
attempted to establish a habit, only to fail repeatedly? Do you find yourself
unfocused and easily distracted when you try to work on something?

If any of these situations resonate with you, don’t be too hard on yourself. If you
consider yourself a procrastinator, you're far from alone, even if it feels that way at
times. Here's something important to know:

1. Procrastination isn’t your fault.

2. It occurs due to the brain's natural wiring.

Yes, you’re actually wired to delay tasks until the last minute or perhaps never
tackle them at all. When I used to procrastinate, I felt like I never had any free
time. In reality, I was consumed with worry about all the tasks I wasn't doing, and I
ended up engaging in unproductive activities that didn’t add any value to my life.

Imagine how different your life could be without procrastination:

● More money?
● More freedom?
● More choices?
● More control?
● Less stress and worry?
● Higher self-esteem?

In this book, I'll explain why procrastination happens in the first place and address
some common myths about it:
 ● Why you procrastinate
● What prevents you from doing what you want to do
● How to finally overcome procrastination

Sadly, most of the solutions available out there are ineffective. Some may even
worsen your procrastination. When you try a solution and it fails, it creates a
negative feedback loop in your brain, making the problem even more
challenging.

The Difference Between You and Successful People

The truth is, there's not much difference between highly successful people and
you. Think of people as cars. Successful people might seem like a Lamborghini
cruising effortlessly down the road. The reality is that everyone has the potential
to do that, even if you feel like you're barely moving or have stalled completely.
You ARE a Lamborghini; you just need to inflate your tires. Once you learn how to
overcome procrastination, you'll be speeding down the road. There’s nothing
fundamentally wrong with you; you're not broken. You simply need to know how
to enhance your capabilities, and that’s what this book aims to teach you.

The Scientific Reason Behind Procrastination

I'll keep this explanation straightforward because overly technical or medical

jargon can be boring and might even cause more procrastination.

When most people think of the brain, they imagine just one organ. In reality, you
have three brains, layered on top of each other:

1. The Thinking Brain (Primate Brain)

2. The Emotional Brain (Mammal Brain)
3. The Survival Brain (Reptile Brain)
Core Brain Structure

This section of the brain governs our most basic survival instincts, functioning at a very
primitive level. It controls all the automatic processes that keep us alive, such as keeping the
heart beating and the lungs working. As the most ancient and basic part of the brain, the
core brain structure isn’t very sophisticated and often leads us into problematic situations. It
interprets incoming information into one of four basic categories, known as the four F’s:

1. Nourishment: Can I eat this?

2. Defense: Should I fight it?
3. Escape: Should I flee or hide?
4. Reproduction: Is this an opportunity to reproduce?

Emotional Brain
The emotional brain is responsible for our feelings, categorizing
experiences as either pain or pleasure:

1. Pain: Avoid this at all costs.

2. Pleasure: This feels good; I want more.

A key component of the emotional brain is the amygdala, which functions like an
alarm system—a leftover from our caveman ancestors. This alarm was designed to
alert us to potential dangers, prompting a quick, automatic response. Imagine a
caveman encountering a wild animal; this alarm would sound, urging immediate
action.

In today's world, however, this alarm often does more harm than good. While it
still has some utility, it generally impedes our progress. The alarm system doesn’t
distinguish between life-threatening situations and everyday tasks like
completing a project. It can be triggered by routine activities such as house
cleaning, exercising, or anything that makes you feel uncertain. This reaction isn’t
logical; it’s tied to perceived threats, which often include tasks we tend to
procrastinate on. Although you don’t need a deep understanding of this system to
overcome procrastination, it’s helpful to know why you respond the way you do.
If you're putting things off or procrastinating, it means your alarm system has
been triggered. These feelings are often physical, though you might not always
recognize them because you've been suppressing them for years. You might
experience anxiety, a knot in your stomach, tightness in your chest, or a lump in
your throat. Regardless of where you feel it, it's the physiological response to fear
that drives procrastination.

Fear is the root cause of procrastination. When people procrastinate for extended
periods, they often start to believe something is wrong with them. This leads to
self-criticism, frustration, and feeling stuck despite their best efforts.

However, there’s nothing fundamentally wrong with you. What’s happening is

that you’ve triggered an alarm that associates a particular behavior with danger.
Sometimes, you may not even feel the alarm going off, but you might notice it
when you’re spinning your wheels and getting nowhere. This isn’t a big issue; I’ll
show you how to overcome it.

Rational Brain

This is where our logical thinking occurs and is the largest part of the brain. It
handles higher functions such as thought, action, learning, analyzing, deciding,
criticizing, and judging. This part of the brain distinguishes us from other animals
and houses our ego and self-identity.

Here’s the challenge:

Every bit of sensory information must pass through the lower two brain structures
before it reaches the rational brain. Once your alarm is activated, your rational
brain can’t override the alarm or convince the emotional brain that there’s no real
threat. You might have experienced a burst of motivation to do something, only to
suddenly feel like you've hit a wall, avoiding the task or behavior.

This happens because your rational brain is overridden by the other two brains.
I’m going to show you how to eliminate procrastination for good.
Exercises

1. Identify areas in your life where you’ve been procrastinating and would like
to change.
2. Pick one specific area you want to address and list at least three reasons
why this change is important to you.
3. Assess the costs of procrastination, including emotional and tangible
aspects like money, time, relationships, stress, and self-esteem.
4. Imagine your life without procrastination. How would you feel? What daily
activities would you engage in? What aspects of your life would be
different?

What Causes Procrastination?

I’ve already explained the scientific reasons behind procrastination, but now let’s
look at the methods people often use and why they often fail.

Long-Term Goal Approach

This is a popular strategy for getting things done, but for chronic procrastinators,
it often becomes “things I’d like to do but never get around to.” Visualization and
vision boards are commonly used to stay focused on goals, but they rarely provide
lasting motivation. The problem is that external motivation doesn’t last and needs
novelty to keep your emotional drive going. This is because the rational brain can't
overpower the instinctual brain.

There are three key steps to achieving a goal:

1. Clearly define what you want.

2. Maintain consistent focus on your goal.
3. Remove the resistance that arises from your focus on the goal.

How you maintain focus—whether through affirmations, writing your goals daily,
vision boards, or visualization—doesn't matter much. The crucial part is to stay
consistently focused on your objective. The real challenge is dealing with the
resistance that emerges. If you can resolve this resistance, you can achieve almost
anything you desire.
The key point is this: overcoming resistance is essential. Defining your goals and
focusing on them is relatively easy; the hard part is addressing the resistance,
which can manifest as fear, anger, anxiety, frustration, confusion, or fatigue. If you
struggle to complete tasks, it’s due to resistance.

Persistence can lead to achieving goals, but many people give up because
resolving resistance can be incredibly challenging. This resistance often appears
as setbacks like illness or major difficulties. Overcoming these obstacles means
you've addressed your resistance, as these challenges are simply manifestations
of it.

Willpower Strategy
The willpower approach is closely related to the long-term method. It involves
forcing yourself to do something, such as losing weight. This means pushing
yourself to wake up early, go to the gym, restrict calories, and eat healthily.

The difficulty with this method is that pushing through resistance is exceptionally
tough. Few people can endure the strain of resistance through sheer willpower
alone. If you’re reading this, you’re probably not someone who can overcome
resistance solely through discipline.

Using willpower as a method for procrastination is problematic because each

failure reinforces the belief that you can't succeed. This creates a failure loop in
your subconscious, which then discourages you from trying again. The cycle
continues with your subconscious telling you that your efforts are pointless, as
you won’t follow through any differently than before.

You push yourself to start, but after a few days or weeks, you end up stopping,
reinforcing the belief in your subconscious that you don’t complete what you
start. This is a common issue with willpower; it’s effective initially but can deplete
quickly. Willpower is crucial for initiating new behaviors, but people often take on
too much, running out of willpower before forming a consistent habit.

Punishment
Using punitive measures like setting deadlines with unpleasant consequences,
such as donating money to a disliked charity or engaging in negative self-talk, can
actually harm motivation and self-esteem. Stress increases as deadlines approach,
which can diminish performance. You might try to avoid these negative emotions
by procrastinating even more. When you do manage to complete a task, you
might only do the bare minimum before slipping back into procrastination.

Punishment focuses your attention on negativity, which is less effective than

positive reinforcement. Most people are driven by rewards rather than threats.
Therefore, finishing tasks should be associated with rewards rather than
punishments. A desirable reward for meeting a deadline is often more motivating
than the fear of a penalty.

Addressing Negative Self-Talk

Begin by becoming aware of your inner dialogue. This requires conscious effort, as
our minds are constantly active, and silencing them is challenging. Don’t be
discouraged by negative self-talk, as it can exacerbate the problem. Once you’re
aware of these negative thoughts, start rewarding yourself for recognizing and
addressing them. Your brain responds well to rewards, so find ways to reward
positive behaviors.

Four Reasons for Procrastination

1. Indifference
The instinctual brain needs an immediate reward to motivate action. Use
immediate, genuine rewards to drive yourself forward. For example, a piece
of chocolate might be a more effective reward than celery if you’re trying to
start exercising.
2. Distraction
The instinctual brain is easily distracted by immediate threats and
opportunities, making it harder to focus. Developing strong focus is like
building a muscle; with practice, you can achieve sharper focus to work
toward your goals.
3. Indecision
Procrastination often stems from uncertainty. When faced with choices, the
instinctual brain will do anything to avoid making a decision, leading to
procrastination on tasks like cleaning or browsing the internet.
 4. Anxiety & Fear
Anxiety and fear can paralyze action. Recognizing and addressing these
feelings can help overcome procrastination.

The instinctual brain tends to make you avoid important tasks or procrastinate on
making decisions. This means you might engage in work but not tackle the most
critical tasks because they require a decision. I’ll cover a simple method to
overcome this pattern and keep you on track toward your goals later in the book.
Indecisiveness, like distraction, leads you to avoid working on essential tasks.

Anxiety & Fear

These emotions trigger the "fight or flight" response. Unlike deer, humans are
often inclined to flee from anxiety-inducing situations. When faced with fear, we
instinctively seek to escape. This is why you might find yourself avoiding situations
that cause anxiety, such as procrastinating on going to the gym by distracting
yourself with social media or videos. Escaping from these feelings doesn’t resolve
the issue; it often exacerbates it. This is a natural response of procrastinators to
avoid uncomfortable emotions.

Exercises

1. Reflect on past instances where you used punishment as a motivation

strategy. What methods did you use?
2. How do you engage in negative self-talk when you make mistakes or
struggle with avoiding certain behaviors?
3. Plan how you will start rewarding yourself. List the ways you will reward
yourself for recognizing and correcting mistakes.

Establishing Habits

Understanding Habits vs. Routines

Here's a brief overview of habits and routines, and how they function:
 ● Habits: These are automatic behaviors, such as brushing your teeth,
getting dressed, or waking up at a set time. Habits operate on autopilot.
● Routines: These are planned activities like going to the gym several times a
week. They require conscious effort to perform, unlike habits which are
automatic. Often, we use the term "habit" to describe these routines or
rituals.

The 3 R’s of Habit Formation

1. Reminder: The signal or prompt that triggers the habit.

2. Routine: The action itself, which constitutes the habit.
3. Reward: The positive outcome or benefit you receive from completing the
habit.

When a behavior yields a reward, the brain releases dopamine, reinforcing the
desire to repeat the cycle. Consistent repetition of this cycle helps establish a true
habit.

Barriers to Starting a Habit

1. Mindset: Your thoughts and beliefs about yourself and your abilities.
Negative beliefs are often more entrenched and harder to overcome,
though positive thinking can empower you.
2. Energy: Without sufficient energy, starting and maintaining a new habit
becomes challenging. Energy is essential for performing the behavior
consistently, and even a single lapse can disrupt your progress.
3. Willpower: This is crucial for long-term consistency and discipline until the
new behavior becomes habitual. It helps maintain your efforts until you see
results, which then fuels continued motivation.

Mindset

Mindset is arguably the most critical aspect of habit formation. While many
people understand what needs to be done to improve their lives, overcoming
negative thoughts and self-doubt is often the toughest part. Success often
appears as just the tip of the iceberg; what’s beneath the surface includes
extensive hard work, sacrifice, persistence, and overcoming failures.
It’s important to focus on your ultimate goals rather than current challenges.
However, achieving these goals requires becoming the person capable of
reaching them. If your current self were already capable of achieving your
ambitious goals, you would have them by now. Thus, you need to evolve your
thoughts and behaviors to align with your goals. The process involves daily effort
and perseverance, which may not seem glamorous at first. If success were easy,
everyone would achieve it.

Layers of Behavior Change

1. Appearance: This refers to how others perceive you. For example, if you
become a millionaire or improve your looks through diet and exercise, this
is the visible outcome that people see.
2. Performance: This encompasses the actions you take, such as making 100
sales calls daily or running a mile every day.
3. Identity: This is your self-image and how you see yourself. For instance, you
might view yourself as someone who makes prospect calls even when
unmotivated or as someone who consistently wakes up early and never
misses a workout.

The key issue is that many people focus on changing external factors rather than
addressing their internal world first. They try to alter their external circumstances
without changing their inner thoughts and beliefs. However, by transforming your
internal mindset, you'll naturally start to change your external appearance and
performance.

While it’s crucial to address your identity, which is often the toughest aspect to
change, it’s more effective to start with small actions. For instance, regular gym
visits and healthier eating are more practical steps than just visualizing your
desired body type. Every small action you take reinforces your self-image,
positively or negatively. For example, consistently completing tasks builds a
self-image of someone who finishes what they start, whereas skipping tasks
reinforces the belief that you don’t follow through.

This book will guide you on how to establish new behaviors that will subtly shift
your beliefs and create lasting habits. Focus on making lifestyle changes that
support your goals rather than solely on achieving those goals. This involves
concentrating on the kind of person you need to become to reach your objectives.
It’s more important to focus on the person you need to evolve into than merely on
the goals themselves.

In summary, concentrate on the process rather than solely on progress.

Are Goals Important If You Focus on Habits?

Goals are not pointless; they provide direction and help guide you toward your
desired outcomes. Without goals, you may lack direction. Everyone sets goals,
even if they are informal, such as planning to watch TV at a certain time. Often,
what you think you want now might not align with your true long-term desires.
It’s through taking action that you may realize your goals need adjustment.

The misconception about goal-setting is that it gives you control over your future.
While goals can help guide you, true control comes from changing your internal
world—your thoughts, beliefs, and behaviors. Merely focusing on goals can lead to
the belief that achieving them will automatically bring happiness, which can
detract from your current contentment and impact your performance negatively.

By focusing on the process, you can enjoy the present while still making progress.
Although the process may become monotonous and motivation may wane,
embracing the routine is essential for growth. Relying on external sources of
inspiration will only provide temporary motivation. For instance, if your goal is to
look good for summer and you stop working out once summer arrives, your
progress will likely diminish.

Goals vs. Habits: Navigating Progress

Goals can sometimes hinder consistent, long-term progress due to their cyclical
nature. While habits focus on steady, incremental improvement, goals often lead
to a cycle of progress and setbacks. For instance, if you aim for a "sexy beach
body," focusing on establishing small, consistent habits—like regular gym visits
and healthy eating—might not yield immediate results but will help you build
lasting routines. Goals provide clarity but aren’t the ultimate solution. They help
identify what’s important now, but your desires may change over time.
Instead of fixating on achieving a specific goal by a set deadline, concentrate on
controlling the habits that will drive you towards it. For example, aiming to squat a
certain weight or become a millionaire involves long-term commitment. Rather
than stressing over deadlines, focus on the daily habits that will get you closer to
your goals.

In summary, detach from rigid deadlines and focus on developing habits. Goals
are essential for direction, but habits ensure continuous progress.

Amateur vs. Professional

An amateur waits for motivation and inspiration before taking action, while a
professional acts consistently regardless of their feelings. Which category do you
identify with?

Developing Habits That Stick

1. Choose a Meaningful Behavior: Select a habit that genuinely matters to

you. If you don’t care about the behavior, maintaining it will be challenging.
Avoid picking habits based solely on external validation or societal
expectations.
2. Start Small: Begin with a behavior that’s so easy it bypasses mental
resistance. For example, if you want to write, start by writing for just one
minute each day. Small, consistent actions build momentum and make the
habit easier to maintain.
3. Set Implementation Intentions: Write down your specific plans for when
and where you’ll perform your new habit. This technique increases the
likelihood of follow-through. For instance: “Every day at 6 AM, I will
meditate for 1 minute.”
4. Anchor New Habits to Existing Behaviors: Attach your new habit to a
routine you already perform daily. For example, if you want to start
meditating, do it right after brushing your teeth. This linkage helps create a
strong trigger for your new habit.
5. Focus on One Habit at a Time: Concentrate on developing a single habit
before adding another. By keeping your initial steps small and
manageable, you avoid overwhelming yourself and increase the likelihood
of success.
Managing Energy

● Energy vs. Time: Shift your focus from managing time to managing
energy. The effectiveness of your daily activities depends more on how you
use your energy than on how you allocate your time.
● Identify Peak Energy Times: Determine when your energy and creativity
are at their highest. For many, this is in the morning or after specific
routines. For example, if you find you’re most productive after a workout,
use that time for your most important tasks.
● Set Cues for Productivity: Establish cues that trigger productive behaviors.
For instance, if showering signals your time to write, use it consistently to
build the habit.

Questions for Reflection:

● When do you find you’re most productive or creative?

● How can you leverage your peak energy times to build effective habits?

How to Increase Your Energy

1. Work in Cycles: Use methods like the 3x15, 90/20, or 60/60/30 approach to
manage your work and breaks. For instance, work for 3 x 15-minute blocks
with 15-minute breaks in between, or work for 90 minutes followed by a
20-minute break. These cycles help maintain focus and prevent burnout.
2. Keep an Energy Journal: Track how you feel each hour of the
day—whether you're energetic, focused, or tired. This helps identify your
peak energy times and allows you to plan your tasks accordingly. Ensure
your basic needs (healthy eating, exercise, sleep) are addressed to optimize
energy levels.
3. Schedule Recovery: Incorporate breaks into your day to recharge. Taking
time to recover helps replenish willpower and keeps you consistent with
habits. For many, mornings are the best time for new behaviors, but find
what works for you.
4. Focus and Sprint: Avoid multitasking. Concentrate on one important task
at a time, then take a recovery period. Sprinting involves putting all your
energy into one task and then taking a break to renew.
 5. Stagger Activities: Alternate between energy-draining and
energy-replenishing activities. For example, after a demanding task,
engage in an activity that rejuvenates you, like a short walk or a break in
nature.
6. Exercise: Recognize what activities drain your energy and balance them
with activities that replenish it. Regular physical activity is key to
maintaining overall energy levels.
7. Instant Energy Booster: Use breathing techniques to boost energy quickly:
○ Breathe in slowly for 3 seconds.
○ Breathe out slowly for 6 seconds.

By mastering your energy management, you’ll find it easier to establish and

maintain habits. Often, when people say they lack time, it’s really a matter of
lacking energy. Efficient energy management enables consistent behavior until it
becomes a habit.

Willpower

Maintaining discipline and consistency can be challenging, especially when

motivation wanes. Willpower is the ability to stick to a plan or schedule over the
long term, even when it's difficult. The good news is that willpower, much like a
muscle, can be strengthened with practice.

Just as physical muscles grow stronger with regular exercise, your willpower
improves with consistent use. Initially, it may feel weak or inadequate, but with
frequent effort, it becomes more robust and resilient. The key is to keep exercising
your willpower, and over time, it will become a more dependable part of your daily
routine.

Willpower and Stress

Willpower functions like a muscle: it can be strengthened or depleted over time.

Just as physical exertion can tire your muscles, various factors can drain your
willpower, including stress, poor sleep, and decision fatigue. Your willpower is
constantly at work from the moment you wake up, influencing your ability to stick
to goals and make disciplined choices.
Stress Impact:

● Fight or Flight: Stress triggers a "fight or flight" response, which diminishes

your ability to plan for the future and maintain willpower. High stress
makes it harder to focus on long-term benefits, shifting your focus to
immediate needs and desires.
● Depleting Willpower: Stress can undermine your capacity for self-control,
making it challenging to stick to healthy habits or work towards long-term
goals. Addressing stress effectively is crucial for maintaining willpower.

Managing Stress and Enhancing Willpower:

1. Sleep: Aim for 7.5 hours of quality sleep each night. Catch up on sleep over
the weekend if needed, as inadequate sleep reduces willpower and overall
performance.
2. Exercise: Regular physical activity, even short bursts of exercise, helps
improve willpower. It doesn’t have to be intense or lengthy; consistent
movement is key.
3. Healthy Eating: Focus on whole foods and avoid processed items that can
deplete your energy. A balanced diet supports sustained willpower.
4. Meditation: Practicing meditation strengthens self-control by enhancing
brain functions related to self-discipline. Even brief sessions can make a
significant difference. Gradually increase your meditation time for optimal
results.
5. Self-Awareness: Understanding how and why you lose control can help
you develop better strategies to maintain willpower. Everyone experiences
setbacks, but recognizing patterns and triggers can aid in overcoming
them.

By incorporating these strategies, you can bolster your willpower and manage
stress more effectively, leading to better self-control and overall success in
achieving your goals.

Strategies for Strengthening Willpower

Plan for Failure: Successful individuals often plan for setbacks. When they falter,
they act quickly to get back on track because they have a structured plan in place.
This proactive approach helps them recover more swiftly.

Develop a Pre-Routine: Create a routine for moments when motivation wanes.

This routine should help you mentally reset and get back on track. A structured
pre-routine reduces decision fatigue by minimizing variability, making it easier to
follow through with habits. Many people use morning and night rituals to set the
tone for their day.

Empowering Self-Talk: Shift from saying “I can’t” to “I don’t.” This change in

language can enhance your willpower and ability to resist temptation. “I don’t” is
empowering, whereas “I can’t” often feels limiting.

5-Minute Rule: When tempted, wait for 5 minutes. This brief delay can diminish
the craving and give you time to reconsider. If after 5 minutes you still want it, go
ahead and indulge. This practice helps build willpower by challenging instant
gratification and giving you a chance to make more thoughtful decisions.

Self-Perpetuating Cycle of Willpower: Starting new habits requires willpower,

but consistency creates a positive feedback loop. Maintaining a consistent sleep
schedule, regular exercise, healthy eating, and meditation can enhance your
willpower over time. This steady routine strengthens your self-control and
contributes to a self-sustaining cycle of increased willpower.

Adjusting Expectations: If consistency is an issue, you might be setting

unrealistic goals. Scale back your expectations to make the habit easier to achieve.
For instance, if writing 2,000 words a day feels overwhelming, start with just 100
words. If meditating for 30 minutes is difficult, begin with 1 minute. The key is to
make the initial step so small that it's nearly impossible not to do it. If you still
struggle, the goal might be too ambitious or not meaningful to you.

Getting Started: The hardest part is often just starting. To make it easier, begin
with the smallest possible step. For example, if you want to meditate, just take
one deep breath. If you want to write, open a text editor and write anything. If you
want to run, just put on your shoes and step outside. Starting small can help you
build momentum and make the habit more manageable.
 How to Generate Drive and Motivation

How to Cultivate Drive and Motivation

In this chapter, we'll explore how small, immediate rewards can boost your
motivation to take action now for future benefits.

Long-Term Goals vs. Short-Term Goals

Long-term goals provide direction and purpose, shaping your short-term

objectives. They fall into two categories:

1. Task Completion
2. Personal Development

Guidelines for Effective Goal-Setting

1. Be Reasonable: Set achievable goals.

2. Be Measurable: Ensure you can track progress.
3. Be Controllable: Make sure you can influence the outcome.
4. Avoid Resets: Stick to your goals without constant adjustments.

Aim to set no more than three goals for the year. If you tend to procrastinate,
focus on just one goal. Break it down into monthly, weekly, and daily targets.

Thinking in Threes or Ones

If three goals feel overwhelming, start with just one. Consistently work towards it
daily. It's more effective to complete one goal than to set multiple goals and
achieve none due to procrastination. By applying these strategies, you can
realistically achieve up to three goals within a year.

Common Goal-Setting Mistakes

Mistake #1: Too Much, Too Soon

Everyone encounters this at some point. For instance, you might start an intense
workout routine with the expectation of quick results, only to quit after a week.

Solution #1: Make It Reasonable

Instead of overloading yourself, set manageable goals. Avoid the trap of doubling
your efforts and ending up doing nothing. Gradual progress is more sustainable
than an all-or-nothing approach.

Mistake #2: Vague or Subjective Goals

Avoid setting unclear or subjective goals like “be good at running.” Instead, define
precise, measurable goals such as “run for 5 minutes a day” or “make 10 cold calls
daily.”

Solution #2: Make It Quantifiable

Ensure your goals are measurable. Quantifiable targets help track progress and
provide a sense of accomplishment. Meeting these goals triggers a dopamine
release, enhancing motivation and making the process more enjoyable.

Mistake #3: Goals Beyond Your Control

Setting goals that depend on external factors, such as gaining approval from
others or achieving a specific amount of weight loss or income by a certain
deadline, can lead to failure. These outcomes are often beyond your control, and
there's no guarantee you'll reach them within the set timeframe.

Solution #3: Focus on Controllable Goals

Ensure your goals are within your control. You can always manage your actions,
but not the outcomes. Set quantifiable goals that are achievable daily. Start with
very small, manageable goals to build a positive feedback loop. Gradually increase
your efforts as you become more comfortable. This approach minimizes
resistance and helps you avoid the trap of overreaching.

Mistake #4: Constantly Resetting Goals

Setting a goal and then immediately resetting it once achieved can create a cycle
of failure. For example, if you set a goal to write 1000 words a day and keep
resetting it, failure on any given day can lead to negative associations with the
task.

Solution #4: Avoid Immediate Goal Resets

Instead of resetting goals immediately, view any progress beyond your initial goal
as a bonus. For instance, if you start with a 5-minute daily meditation goal, any
extra time is a bonus. This approach ensures you only need to meet the minimum
requirement on tough days, making it easier to maintain consistency.

Rewarding Results vs. Effort & Time

Rewarding Results: This method is effective if you can predict how long a task
will take and break it into manageable chunks. Reward yourself promptly after
completing individual tasks rather than waiting until a series of tasks is finished.

Rewarding Effort & Time: This method involves rewarding yourself based on the
effort or time spent. For instance, after a 15-minute run, reward yourself
immediately. The longer you work towards your goal, the greater the reward
should be, reinforcing the connection between effort and reward in your brain.

Rewarding Efforts: Primary vs. Secondary

Rewarding Efforts & Time: This approach, while effective for certain activities, can
be harder to measure compared to rewarding results. For example, a goal to write
100 words a day is more measurable than writing for 5 minutes, which may lead to
inconsistent results, such as only writing a few words due to writer’s block. The
choice between these methods depends on the nature of the task and the
benefit of associating rewards with time, especially in activities like working or
exercising.

What Makes a Reward Effective?

A reward must stimulate your reward circuitry, which is highly individual and can
change over time as you grow. The reward should reinforce the desired behavior
and be given immediately to avoid procrastination. For instance, the reward for
swimming should be immediate, as procrastination often occurs when there's a
delay. Similarly, smoking provides an instant nicotine high, making it addictive
despite its brief effect.

Types of Rewards:

1. Primary Rewards:
○ Sex: When you're aroused
○ Food: When you're hungry
○ Water: When you're thirsty
○ Heat: When you're cold
○ Money: As a general reward
○ Music: For pleasure
2. The Premack Principle suggests that enjoyable activities can reward less
appealing tasks. For instance, allowing a child to watch TV after doing
chores is effective because TV is a desired reward. Apply this to yourself by
rewarding a workout with your favorite food, as long as the workout
becomes a habit before focusing on dietary changes.
3. Secondary Rewards:
○ Money: Represents material gains, status, or even enhanced lifestyle
○ Notifications: Like social media alerts
○ Video Games: Rewards for completing levels
4. Secondary rewards, such as money or digital notifications, serve as symbols
of primary rewards and can trigger dopamine release more effectively than
primary rewards alone. These rewards leverage your brain’s reward system
to provide instant gratification, making them highly effective in motivating
behavior.

Using both primary and secondary rewards strategically can enhance motivation
and help in maintaining consistency in achieving your goals.

The 3 x 15 Method

The 3 x 15 Method is a simple approach designed to help you stay focused with
minimal resistance. Unlike the Pomodoro technique, which involves working for
25 minutes followed by a 5-minute break, this method is tailored for those who
struggle with procrastination.
Here’s how it works:

1. Choose Your Goal: Identify the task you want to tackle.

2. Prepare Your Setup: On a piece of paper, draw three stacked boxes.
3. Work in Short Bursts: Focus on your task for 15 minutes. After each
15-minute session, mark off or color in one box.
4. Encouragement: Write a positive note next to each box, such as “You’re
doing great!”
5. Reward Yourself: After completing all three boxes, give yourself a reward
and take a short break.

This method breaks tasks into manageable chunks, making it easier to stay
consistent and motivated.

Rewarding Results

It can be challenging to find effective rewards for completing tasks on your to-do
list, especially since what motivates you today might not be as rewarding next
week. Modern video games are highly addictive because they offer clear
objectives, frequent rewards, and constant progress indicators.

To create a more rewarding experience, try writing down all your

accomplishments at the end of each day. This practice helps you see the progress
you’re making, even if it doesn’t always feel apparent. By tracking your daily
achievements, you boost your motivation and drive, enhance your self-esteem,
and shift away from negative self-talk. Instead, you’ll reinforce positive self-talk,
which encourages you to invest more time and energy into your goals and
improvements.

Enhancing Focus and Minimizing

Distractions
It doesn’t matter how many great ideas you have if you can't focus on any of them
long enough to bring them to life. In the digital age, constant exposure to quick
videos and numerous images can condition your brain to become more easily
distracted.

If you find yourself avoiding certain tasks, it’s likely because they require effort to
focus on. This effort can lead to procrastination, especially if you’ve experienced a
cycle of trying and failing repeatedly. This negative cycle makes work feel
daunting, as your subconscious tries to protect you, even though it's
counterproductive.

How to Improve Focus:

1. Start Small: Focus is like a muscle that needs regular exercise to grow.
Begin with short periods of focus, such as using the 3x15 method, which
involves working for 15 minutes at a time. This is easier than tackling longer
periods and helps build consistency. Over time, you can gradually increase
your focus duration and deal with more distractions without being
disturbed.
2. Reward Yourself Frequently: Rewards trigger dopamine and acetylcholine
production in your brain. Dopamine gives you energy, while acetylcholine
makes it easier to pay attention. Knowing that rewards are associated with
specific tasks makes it easier to stay focused. This creates a positive
feedback loop that encourages continued effort.
3. Take Regular Breaks: Breaks provide a chance to rest your focus muscle
and receive rewards. They help recharge your concentration for the next
session. Working in time chunks with breaks in between can significantly
boost your focus and productivity. Use breaks to move around, change your
environment, or engage in low-attention activities like watching a video.
4. Practice Meditation: Meditation can enhance your ability to concentrate.
Even just 20 minutes a day can yield benefits. Concentration meditation, in
particular, is useful for improving focus.

Dual n-Back: This game is known for being mentally demanding and somewhat
tedious. It is designed to improve working memory, which can enhance your
ability to focus. Typically, 20 minutes of play per day can show noticeable
improvements within a week. However, if you have to choose between Dual
n-Back and meditation, I recommend opting for meditation due to time
constraints. While Dual n-Back can boost working memory and focus, there is no
concrete evidence that it improves IQ.

Avoid Using Punishment: Using punishment as motivation can actually reduce

dopamine and serotonin levels, making it harder to concentrate. Instead of
punishing yourself for losing focus, simply refocus on your task for the 15-minute
session.

Meditation and Focus: Concentration meditation is a practice in focusing, similar

to working in 15-minute chunks. When your mind wanders, as it naturally will,
gently bring your attention back to the task at hand without self-criticism. Just as
in meditation where you return your focus to your breath without judgment,
return your focus to your work calmly. Reward yourself with positive self-talk each
time you refocus.

The Role of Dopamine: Dopamine helps reinforce the brain pathways associated
with rewarding behaviors. Each time you reward yourself for staying focused, you
strengthen these pathways, making it easier to maintain focus in the future.

Habit Formation Myths: The idea that habits form simply through repetition is a
misconception. Habits are more effectively formed through the rewards
associated with the behavior. For example, if a task is rewarding, it becomes a
habit faster than one that is merely repeated. For instance, washing dishes or
vacuuming might be perceived as chores, but with a real reward, people would
likely do these tasks more frequently.

Taking Breaks

Taking breaks is essential and can be seen as a form of reward. After working on a
task for a set period, such as with the 3x15 method, taking a break serves as a
reward for your focused effort. This approach contrasts with traditional work
environments where breaks are less frequent, often leading to diminished focus
and frequent distractions.
Breaks not only act as rewards but also give your focus muscle a chance to rest,
similar to how rest periods between weightlifting sets help you lift more
effectively. You typically need between 10-30 minutes for a break, with 15 minutes
being a good starting point. Once you’re accustomed to the 3x15 method, your
schedule might look like this:

● Work: 3x15
● Break: 15 minutes
● Work: 3x15
● Break: 30 minutes

Repeating this cycle can enhance your productivity and focus more effectively
than working straight for several hours.

Effective Break Strategies:

● Change Location: Take your break in a different room or environment.

● Move Your Body: Stretch or do some foam rolling if you’ve been sitting.
● Daydream or Visualize: Engage in mental relaxation exercises.
● Engage in Rewarding Activities: Do something that you find intrinsically
rewarding.

Types of Attention:

1. Passive Attention: This is when your focus is drawn in by external stimuli,

such as movies or video games.
2. Active Attention: This skill involves intentionally filtering out distractions to
focus on a chosen task, like working in a coffee shop. Developing active
attention is crucial because it makes focusing less effortful, thereby
improving productivity.

Establishing Work Boundaries

To enhance productivity, it’s crucial to create clear boundaries between your work
and personal environments. If you only use a laptop, work in a different space
from where you handle personal tasks like checking emails or browsing the
internet. This helps train your brain to associate specific environments with work.
Define Work and Play Times

Set clear start and end times for your workday to separate work from leisure
effectively.

Types of Distractions:

1. External Distractions:
○ Examples: Someone walking by, phone notifications, or nearby
construction.
○ Solutions: Keep your phone in another room or on silent, close your
door if possible, and use noise-canceling headphones or “focus
music” to block out background noise.
2. Internal Distractions:
○ Examples: Hunger, thirst, bathroom needs, distracting self-talk, or
sudden intrusive thoughts.
○ Solutions: Address these needs before starting work—go to the
bathroom and have water nearby. If an idea arises, jot it down on
paper to clear your mind.

The Internet as a Distraction

The internet provides constant new information, novelty, social validation, and
escapism, which can deplete your dopamine levels and distract you. The constant
influx of updates, pictures, and videos can keep you hooked, making it hard to
focus.

Managing Internet Distractions

Resisting online distractions can drain your willpower. Instead of relying solely on
self-control, use professional website blockers like Norton Family or Qustodio. Set
these up and give the password to someone you trust to prevent bypassing. Free
versions like StayFocused can be circumvented, so a professional solution is more
reliable.

Pre-Emptive Distractions
 1. Plan Ahead: Decide on your task before you start using the computer to
avoid aimless browsing.
2. Set Boundaries: If you need to check emails or social media, set a timer.
Commit to stopping when the timer rings. Reward yourself for sticking to
this plan, as each successful stop reinforces your control over your behavior.
3. Handle Overwhelming Internet Browsing:
○ Pause and reflect.
○ Remind yourself that seeking more online will not satisfy the craving.
○ Remove yourself from the computer to break the cycle.

Common Distractions:

● Internet
● Cell phone
● Hunger/thirst
● Ideas/thoughts
● Need to use the restroom

Distractions Checklist:

● Block addictive websites (using tools like StayFocused, Norton Family,

Qustodio, OpenDNS)
● Silence and store your cellphone in another room
● Fill up your water bottle
● Use the restroom
● Keep paper handy to jot down distracting ideas. Your brain generates ideas
but isn’t designed to store them.

Foundation of Focus

While this book does not delve deeply into the following areas, they are crucial for
maintaining focus and productivity:

1. Diet
2. Exercise
3. Sleep
If any of these areas are neglected, it can impact your focus. Rather than making
drastic changes, which are often unsustainable, start with one area. Most people
find improving sleep is the easiest first step. Choose an area to work on and take
immediate action to improve it.

Managing Indecision
Dealing with Indecision

Experiencing progress is crucial for maintaining enjoyment and motivation in any

task. Without a sense of advancement, it feels like you’re stuck in a cycle, which
can be incredibly frustrating. Evolutionarily, humans are wired to avoid putting
effort into unproductive endeavors. When your efforts don’t seem to yield
progress, you’re likely to avoid the task altogether.

When you feel indecisive, acknowledge it and work through it as quickly as

possible to prevent it from disrupting your focus and productivity. Indecision can
erode your sense of competence, leading to frustration and diminished drive
because you’re working without seeing results.

Indecision is a natural part of life. It often arises from a lack of information,

necessitating a leap of faith. If you make a mistake, correct it and continue
moving forward.

Low Self-Efficacy

People with high self-esteem often achieve more because they have strong
self-efficacy, or belief in their ability to accomplish tasks. If you doubt your
capabilities, you’ll second-guess your actions, leading to indecision.

To boost self-efficacy:

● Reflect on past successes in similar areas (e.g., confidence from previous

business ventures).
 ● Learn from successful individuals in your desired field through biographies
or mentorship.
● Enhance your skills relevant to your goals.
● Take action, even if it’s just small steps. Failure in one approach can redirect
you toward what works.
● Avoid comparing yourself to others, as you don’t know their full journey.
Comparing yourself can hurt your self-esteem and hinder progress.
Everyone experiences fear and uncertainty; successful individuals often
push through by taking even minimal steps forward.

Competing Goals

Indecision can also stem from conflicting goals or values. For example, if you need
immediate income but also want to build a long-term business, you might feel
torn between quick money-making schemes and sustainable efforts. In such
cases, consider taking a job to meet immediate needs while using your mental
energy to focus on long-term goals.

Ultimately, identify and address any competing goals to resolve indecision and
move forward effectively.

Perfectionism

Perfectionism often stems from a desire for validation and concern over others'
opinions. This usually indicates a feeling of inadequacy or a belief that you’re not
important. When you strive for perfection, you're aiming for an ideal that exists
only in your own perception, not necessarily how others see it.

Fear of negative criticism can be linked to low self-esteem. People with high
self-esteem are less affected by others' opinions because their self-worth isn’t
determined by external validation. Perfectionism can also arise from criticizing
others and setting unrealistic standards to avoid being like them. This often leads
to stagnation because you’re overly concerned with others’ judgments.

To combat perfectionism, try to break the habit of being overly critical.

Procrastination will only prevent progress and expose you to the criticism you’re
trying to avoid. Accept that to advance, you might have to face some harsh
feedback.

One effective strategy is the 80% rule. Aim to complete tasks to 80% of your ideal
standard rather than striving for unattainable perfection. This approach doesn’t
mean being lazy; it acknowledges that the final 20% of perfection often adds
minimal value compared to the effort required. Successful projects are often
launched with imperfections, and improvements are made post-launch. Focus on
completing your work efficiently, then assess if further refinement is needed.

Additionally, be wary of clinging too tightly to your own ideas. Sometimes, our
attachment to our vision can blind us to practical progress. Many successful
entrepreneurs have thrived by adopting a “good enough” mindset rather than
pursuing perfection.

How to Manage Feelings of Anxiety and

Overwhelm
Certain tasks can naturally trigger anxiety. Often, procrastination stems from this
anxiety; when faced with something daunting, you might escape by browsing the
internet, which your brain sees as a reward. This avoidance creates a cycle: the
more you avoid, the greater the backlog of tasks, leading to increased anxiety.
Stricter deadlines often exacerbate this, increasing pressure and reinforcing the
escape behavior.

Some people believe negative emotions can drive them forward, but for most,
these feelings hinder creativity and focus. They typically serve no productive
purpose and can slow you down.

To manage feelings of overwhelm, break down your tasks into small, manageable
steps and prioritize them. The 3x15 method is effective for overcoming
procrastination by committing to work on a task for just a few minutes at a time.
Another common issue is the fear of losing freedom due to structure. However,
having a structured routine can actually enhance productivity. Implementing a
morning ritual can introduce beneficial structure to your day. If something as
simple as a morning routine can improve your productivity, imagine the benefits
of structuring your entire day.

Begin by taking small actions to get started. This can help diminish negative
feelings and boost motivation. Understanding the reasons behind your actions
can also be beneficial in overcoming these challenges.

Here are three steps to help you when you're feeling stuck:

1. Set a Time Limit: When negative emotions arise about a task, it’s often
because we fear the time and effort required. To counter this, set a time
limit that feels manageable to you. This method helps integrate the anxiety
rather than suppress it. Determine how long you can work—be it 5, 15, or 30
minutes—and commit to that. Afterward, reward yourself. If the 3x15
method feels too overwhelming, start with a shorter time frame.
2. Do the Easiest Task First: Tackle simple and quick tasks first to boost your
motivation and drive. Rewarding yourself for these easy wins can
encourage you to keep going. For example, create a morning ritual with
steps such as waking up at 6 am, drinking water, meditating for 5 minutes,
reviewing your goals, and completing one 3x15 task. This approach sets a
positive tone for the day and builds momentum.
3. Plan Your Day the Night Before: Even though it might seem
counterintuitive to plan after doing the easiest tasks, it’s effective. Start with
a morning ritual to ease into your day, then tackle the hardest task first
while your willpower is at its peak. Write down your tasks the night before,
prioritize them, and focus on completing the most important one. This
strategy helps you avoid indecision and ensures you make progress each
day.

Fear of Failure: Fear of failure is common and natural. While it's easier to dream
about success, taking action is crucial. Understand that the worst-case scenarios
are usually not as dire as they seem. Mistakes are learning opportunities, not
disasters. Write down your fears and acknowledge them, then continue working
toward your goals despite these obstacles. Remember, successful people focus on
getting things done rather than striving for perfection.