If you are reading this you’re probably like me, a high achieving perfectionist, juggling multiple balls and wearing many hats. If that’s true, then there is also a decent chance that you struggle with procrastination. Over the years, I’ve tried all types of tips and tricks to overcome this unhelpful habit. I have found however, that following all the latest productivity “hacks” is not a sustainable approach. During my time in grad school at the University of Pennsylvania, I shifted my focus from trying out the latest trends to adopting evidence-based approaches to conquering procrastination.
Studying the scientific literature about productivity taught me two important things: 1) Conquering procrastination has as much to do with our beliefs as it does our strategies, and 2) Not all strategies are created equal. To save you the thousand-plus hours it took me to learn this stuff in grad school, I’ve made a list of the four...
Most people are motivated to workout for the physical benefits-losing weight, toning up, getting healthy and looking good.
But there’s a growing body of scientific researching showing it’s just as important, if not more so, to work up a good sweat to give us a bigger, smarter, more successful brain. If you want to optimize your life, it’s time to put down the remote, step away from the computer, and get your heart rate up through exercise.
The studies are overwhelming. In fact, in 2011, The Mayo Clinic went through 1,600 papers on exercise and there was no disputing, exercise had a definite positive effect on memory, learning, performance and motivation.
The research continues to explode and confirm the striking link. Even a 2014 study out at Stanford University found that just by doing something as simple as walking, creative output was increased by 60% while walking and the...
As a psychological scientist who has been studying procrastination for over 20 years, I have earned a reputation as a productivity expert. Procrastination and productivity may seem like strange bedfellows, but our research has taught us a great deal about successful goal pursuit.
The link between understanding procrastination and how to reach our highest potential in life is not as indirect as might first seem. As Brené Brown wrote in The Gifts of Imperfection, “we have to talk about the things that get in the way of doing what is best for us.” My research has taught me that one of the key things that gets in the way of our motivation and energy is procrastination.
Interesting, isn’t it? We often think about it as the other way around, that we procrastinate because we lack motivation and energy. It’s a two-way street.
I don’t feel like. I don’t want to. I’ll feel more like it tomorrow.
“The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile. Optimal experience is thus something that we make happen.”
- Mihaly Csikszentmihalyi
Do you want to heighten your energy, vitality and enjoyment in life? Have you ever wondered how to thrive at the peak of your abilities, and experience more high point moments? The psychological state of flow, also referred to as “being in the zone,” is defined as a motivating and joyful experience created when we are fully immersed in an activity. This cognitive state goes beyond mere concentration. It involves stimulating, goal-directed behavior creating a feeling of full immersion within the activity.
Learning a new language, playing an intricate piece on a musical instrument, hiking a new nature trail, aiming to beat your own record swimming, building something, or...
Tell me if this sounds familiar:
You sit down, intent to get some quality work done, only to find yourself caught up in a completely different task ten minutes later. You were ready to write a blog post, and before you knew it you were in your inbox, even though you said you weren’t going to respond to emails. Or maybe you were redesigning your website, and next you know you’ve spent the last 20 minutes aimlessly scrolling through Facebook.
If this has happened to you, you’re not alone.
We live in a world that pays premiums for our attention. TV shows and movies are filmed to jump rapidly between camera angles so we don’t lose interest. Social media is designed so we can endlessly scroll from one story to the next until we find what we’re interested in.
Our culture is conditioning us to move rapidly from one thing to the next, reducing our need to sustain attention in order to be entertained.
So it’s no wonder that when we set...
Today, Brendon Burchard, the CEO of High Performance Institute, has a new book releasing titled, "High Performance Habits: How Extraordinary People Become That Way."
He also posted his methodology chapter for the book here.
Below is the official publisher summary, followed by additional research insights and methodology from the book.
[Full disclaimer: as Burchard is the CEO of HPI, we benefit from the sales of his book by increased awareness to our programs.]
After extensive original research and a decade as the world’s highest-paid performance coach, Brendon Burchard finally reveals the most effective habits for reaching long-term success. Based on one of the largest surveys ever...
In the 1770s, my ancestors, loyal to King George III, emigrated from Massachusetts to Nova Scotia. In 1950, my father, believing that it was now safe for him and his family to do so, became the first member of our clan to return to the United States. Before going back to Massachusetts, it was pre- ordained by family and knowledgeable friends that I would return to Nova Scotia to attend Dalhousie University. I did so in 1963, following a critical incident that had occurred the previous year.
Another promotion for my father resulted in our family moving, in my senior year of high school, to another city. While I was washing dishes in the back of a restaurant, a 19-year-old waiter, Tom, observed that I was no longer fun to be around. After pouring out my heart to him regarding the girl I had been “forced” to leave behind, he suggested that I major in psychology when I entered university. That was the first I had heard of this discipline. In minutes, he...
Americans love #winning.
And that can be a wonderful thing. Seriously, there are many benefits to feeling like a competent go getter.
It’s actually becoming more normal than not to struggle with workplace exhaustion, irritability, demotivation and disillusionment. Our obsession with achievement has us running ourselves ragged and Burnout is turning into the new status quo.
Now for the good news: there are some practical science-backed strategies we can use on a daily basis to combat the causes and symptoms of Burnout.
I’ve chosen three radically different strategies here, so you can explore which one works best for you. I invite you to pick one or two that sound appealing and try them for a full week. Track their impact and leave a...
This month, Brendon Burchard, the CEO of High Performance Institute, has a new book releasing titled, "High Performance Habits: How Extraordinary People Become That Way."
He also posted his methodology chapter for the book here.
Below is the official publisher summary, and our favorite quotes from the book. Full disclaimer: as Burchard is the CEO of HPI, we benefit from the sales of his book by increased awareness to our programs.
Publisher Summary of High Performance Habits
fter extensive original research and a decade as the world’s highest-paid performance coach, Brendon Burchard finally reveals the most effective habits for reaching long-term success. Based on one of the largest surveys ever conducted on high performers, it turns out that just six habits move the needle the most in helping you succeed. Adopt these six habits, and you win. Neglect them, and life is a...
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