0:00:00.159,0:00:02.049
You're not a procrastinator,

0:00:02.319,0:00:03.920
you have a habit

0:00:04.280,0:00:05.769
of procrastinating,

0:00:06.280,0:00:07.269
big difference.

0:00:08.029,0:00:09.270
Because if it's a habit,

0:00:09.520,0:00:11.760
I can teach you to use science to break it. (MUSIC)

0:00:19.930,0:00:19.940
So,

0:00:20.360,0:00:22.350
let's talk a little bit about procrastination.

0:00:22.840,0:00:24.680
Who in here struggles with procrastination?

0:00:25.469,0:00:25.620
Yeah,

0:00:25.680,0:00:26.899
and the rest of you that aren't raising

0:00:26.899,0:00:28.889
your hand are just procrastinating on doing it,

0:00:28.899,0:00:29.260
aren't you?

0:00:29.299,0:00:29.690
I know.

0:00:29.819,0:00:30.100
You see,

0:00:30.139,0:00:32.098
I always thought procrastination had to do

0:00:32.098,0:00:34.090
with the thing I was procrastinating around,

0:00:34.150,0:00:34.459
right?

0:00:34.540,0:00:37.090
Like that procrastination has something to do with work.

0:00:37.580,0:00:38.099
Believe it or not,

0:00:38.180,0:00:40.729
procrastination has nothing to do with your work.

0:00:41.540,0:00:42.970
Procrastination

0:00:43.220,0:00:46.090
is a form of stress relief.

0:00:46.340,0:00:47.369
Let me explain this.

0:00:47.700,0:00:50.450
So, let's say that you've got some stuff going on in your life,

0:00:50.540,0:00:50.900
and heck,

0:00:50.939,0:00:52.930
who doesn't have stuff going on in your life?

0:00:53.180,0:00:55.569
Maybe you're fighting with your significant other,

0:00:55.939,0:00:59.330
maybe mom's or dad's health is failing and it's really,

0:00:59.500,0:01:00.770
really upsetting you.

0:01:01.060,0:01:03.650
Maybe you've got some financial stuff, you put too much

0:01:03.650,0:01:06.220
of your savings into Bitcoin and now that that's crashed,

0:01:06.260,0:01:07.379
you're stressed out about it,

0:01:07.459,0:01:07.739
right?

0:01:08.059,0:01:12.879
And so, you go into work and when you get into work, you got stuff to do, you kind of walk

0:01:12.879,0:01:15.769
in and you got this big stress ball that

0:01:15.769,0:01:19.279
subconsciously is hanging over your head. And so, you walk in

0:01:19.489,0:01:22.809
and you sit down and you know you got 13 phone calls you

0:01:22.809,0:01:25.279
need to make and you also know that you've been chickening out.

0:01:25.330,0:01:26.089
You've been making easy

0:01:26.224,0:01:28.355
calls and there's a bunch of CIOs or other

0:01:28.355,0:01:30.745
people that are higher level that you haven't been calling.

0:01:30.955,0:01:34.154
And so, as you sit down to do it, you got the stress on your shoulders,

0:01:34.235,0:01:36.875
your brain that it starts to go, "Wait a minute, you want

0:01:36.875,0:01:39.595
me to make a call to somebody that I'm scared to make?"

0:01:39.714,0:01:40.815
Absolutely not!

0:01:40.894,0:01:44.194
I'm so stressed out about, can we just watch some cat videos for a minute?

0:01:45.160,0:01:48.809
And next thing you know an hour's gone by, and then of course what do

0:01:48.809,0:01:53.959
you do? You beat yourself up. So, the only way that you can break this habit

0:01:54.330,0:01:56.400
and that's an important word for you to hear

0:01:56.849,0:01:58.639
you're not a procrastinator,

0:01:59.010,0:02:00.559
you have a habit

0:02:00.930,0:02:02.199
of procrastinating,

0:02:02.930,0:02:03.800
big difference.

0:02:04.580,0:02:05.919
Because if it's a habit,

0:02:06.180,0:02:08.690
I can teach you to use science to break it.

0:02:09.220,0:02:09.419
You see,

0:02:09.460,0:02:10.800
all habits have three parts.

0:02:10.860,0:02:11.800
There's a trigger

0:02:12.059,0:02:13.660
and in the case of procrastination,

0:02:13.740,0:02:15.330
the trigger is always stress.

0:02:16.139,0:02:21.490
Then there's a pattern you repeat and in the case of procrastination, it is to avoid

0:02:21.660,0:02:22.570
doing something,

0:02:22.800,0:02:24.139
and then there's a reward.

0:02:24.309,0:02:25.899
You get a little stress relief.

0:02:26.190,0:02:27.460
The only way

0:02:27.710,0:02:28.690
to break a habit,

0:02:28.710,0:02:29.139
you guys,

0:02:29.270,0:02:30.940
is not to deal with the triggers.

0:02:31.509,0:02:34.179
You're never gonna get rid of the stress in your life,

0:02:34.470,0:02:38.979
but you can 100% change your pattern of avoiding work.

0:02:39.610,0:02:43.130
So, next time that you're in a situation where you feel yourself hesitate,

0:02:43.210,0:02:46.919
you spent way too much time checking out the highlights from last night's scores,

0:02:47.130,0:02:48.369
what you're gonna do is you're gonna go,

0:02:48.380,0:02:48.880
"Oh,

0:02:49.130,0:02:50.919
I must be stressed out about something."

0:02:51.289,0:02:52.479
Acknowledge the stress,

0:02:52.809,0:02:54.570
then go 5-4-3-2-1.

0:02:54.714,0:02:57.464
I want you to count to yourself because I want you to interrupt the

0:02:57.464,0:03:01.294
habit that's stored here and I want you to awaken your prefrontal cortex.

0:03:01.585,0:03:04.494
Then I want you to just work just for 5 minutes.

0:03:04.744,0:03:06.264
The reason why I want you to only work

0:03:06.264,0:03:09.774
for 5 minutes is because your problem isn't working.

0:03:10.600,0:03:12.490
It's the habit of avoiding.

0:03:12.979,0:03:15.429
I just need you to start. And here's the other cool thing,

0:03:16.520,0:03:19.350
we know based on research that if we can get you to start,

0:03:19.520,0:03:22.399
80% of you are going to keep going. (MUSIC)