Lesson: How to Stop Procrastinating/ExerciseL1

Listening Exercise

Alright, let's be honest: Is there

else you're supposed to be doing right now? Give

paper due in ten hours. Is there a stinky pile of laundry slowly inching its way across your bedroom floor? You should be doing those things but

you're here listening to me lecture you on YouTube. Wait, wait, wait, wait, don’t go away just yet. The

five minutes will be the most productive bit of procrastination you have done

day. And you're not the only one procrastinating. Thanks to a suggestion by one of our viewers, today's episode of Wellcast is going to

you a three-step program to wrangle

monster of procrastination into submission. About twenty percent of the population identifies themselves as chronic procrastinators. People

constantly put off the things that they really need to do. And that is because procrastination is about lying to yourself. You know telling

"Uh, I'll have plenty of time to

that paper tomorrow", when you know you are way behind.

In a recent study, two groups

university students were assigned to write three papers in three weeks. Group A was given the opportunity to turn in all three papers in at any point during those three weeks. Group B on the other

had strict weekly deadlines for each paper. Ultimately, the ones who did the best on the papers were the ones given the strict

. Group A, the students who had to pick their own deadlines, they did pretty poorly. Clearly, humans are not the best at regulating themselves. So, when it comes to procrastination, you have to trick yourself into

the job done. And this brings us to our Wellcast three-step method for stopping procrastination. Please pause and print out your worksheet at watchwellcast.com. Ok, are you ready?

Step 1: Eat an

. Hey, how do you eat an elephant? One bite at a time! Look what I'm saying is: you need time to digest or you're gonna make yourself sick. Reward yourself for getting

parts of the project

than waiting to reward yourself after the whole thing is over. Ok, procrastinator: Think about that one project that you really need to get done. But calm down, instead of letting it overwhelm you, organize that project into small bite size, manageable segments. Think about what needs to get done and write down what you're going to be doing to

this project, hour by hour. And make it specific by breaking

this giant project into small tasks. This elephant will become a lot less daunting.

Step 2: Pick out the itsy-bitsy goblins, instead of going for the whole dragon. The

part about starting any project is always starting the project. A good way to get around this is to start a project off with the task you like the best. Listen: When you do something that you like, your brain

dopamines which makes you happy. Maybe it's decorating the cover of a report or, writing a snappy intro into an otherwise incredibly boring paper.

Step 3: Ignore the Siren's songs! Seriously. This step is straight out of Homer's

poem "The Odyssey". In The Odyssey our protagonist Ulysses is trying to get home. Unfortunately this requires maneuvering through a strait of water where sailor are often lured onto the rocks by creatures called Sirens. Instead of giving up, Ulysses instructs his crew to

him to the mast of his ship and for all of them to plug their ears. No matter how much he yells and screams to

towards the beautiful Sirens, the sailors must keep on track. We're not saying that you need actually to tie yourself up to anything. But you should plan to clear any distractions that will hamper your ability to procrastinate later. For example, if you're a sucker for Facebook

online video games, have your parents or your roommates change the internet password to keep you on track for studying. The less temptations you give into or have the ability to give into, the better you will be at

that exam.

Ok kiddoes, let's recap! The best way to get around procrastination is to trick yourself into doing the work. It's true though. We recommend that you do this in one of three ways. Number one: breaking your tasks into

. In other words, you go ahead, eat that elephant. Number two: Start with the most enjoyable part of the project. Go through those itsy-bitsy

. And number three: Avoid that Siren's song. Clear out those distractions, see if you can get the job done. Have these tips helped? Leave us a message below or email us at watchwellcast.com