WEBVTT - A neuroscientist on how to stop procrastinating 

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<v Speaker 1>Oh hey there, thanks for joining us on the daily

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<v Speaker 1>podcast and body and soul called Healthy Ish. I am

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<v Speaker 1>your host of Felicity Hally. Now tell me do you

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<v Speaker 1>procrastinate on perhaps the pesky everyday things and or life's

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<v Speaker 1>bigger goals? Well, we're going to help you out today.

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<v Speaker 1>Joining me in the studio is Alexis Fernandez Preksa. She's

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<v Speaker 1>a neuroscientist turn podcast host of Do You f in Mind?

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<v Speaker 1>And a best selling author, and she's here to share

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<v Speaker 1>her trademark no nonsense advice on how to curb your

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<v Speaker 1>procrastination tendencies, a theme in her new audiobook called How

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<v Speaker 1>to Chase Change. Now, if you like what you hear

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<v Speaker 1>from Alexis listening to Extra healthy Ish, our sister pod

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<v Speaker 1>where she shares her mindset hacks for a bad US life.

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<v Speaker 2>Alexis, welcome back to Healthy Ish. It's good to be

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<v Speaker 2>bad that chat and in person? Yeah, which is ideal? Yeah?

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<v Speaker 1>Absolutely, And with a new audiobook. Congratulations, thank you. Now.

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<v Speaker 1>When I listen to Well the teaser for your audiobooks,

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<v Speaker 1>there was one key word that just jumped out of

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<v Speaker 1>me at me procrastinate less or two procrastination procrastinate less

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<v Speaker 1>let's talk about this.

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<v Speaker 2>Yeah, for sure, it's not about laziness. No, what is it?

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<v Speaker 3>No, well, procrastination Ultimately, I mean it sounds dramatic, but

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<v Speaker 3>it ultimately comes down to it's an avoidance behavior. So

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<v Speaker 3>it's fear based, but not in the sense of like

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<v Speaker 3>I'm scared fear based.

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<v Speaker 2>It's just your body kind of pulling the brakes.

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<v Speaker 3>Because you look at any situation and you think, if

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<v Speaker 3>I've got two options here, I'm going to take the

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<v Speaker 3>one that's causing me the least amount of discomfort unless

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<v Speaker 3>there's a real reason to do so. Because when you

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<v Speaker 3>have a deadline, you're not procrastinaating on it. Like we know, ultimately,

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<v Speaker 3>if we have no choice, we do it. You can

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<v Speaker 3>apply that example to everything in your life. So it's

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<v Speaker 3>only when we have the choice, which of the two

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<v Speaker 3>is the least uncomfortable, and I'm going to lean into that.

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<v Speaker 3>So I think when it comes to procrastinating, if you

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<v Speaker 3>can learn to just curb that just the tiniest amount,

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<v Speaker 3>you will see so much change in your productivity, in

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<v Speaker 3>your overall happiness, and also a reduction in your stress

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<v Speaker 3>because you're getting things done.

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<v Speaker 1>So it's almost recognizing being self aware enough to know, Okay,

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<v Speaker 1>this I am actually procrastinating. Yes, I'm not just putting

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<v Speaker 1>it off. This is procrastination, and I can do something

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<v Speaker 1>about this exactly.

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<v Speaker 3>And you have to be honest with yourself, because we

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<v Speaker 3>tell ourselves I won't do that now, I'll do that tomorrow.

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<v Speaker 3>We think that there's a version of ourselves out there

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<v Speaker 3>in the future that is willing to do what we're

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<v Speaker 3>not willing to do right now, and there never is.

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<v Speaker 3>So you've got a number one identify that, and then

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<v Speaker 3>you've got to make it easy for yourself. So what

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<v Speaker 3>I personally do is I say I'm going to spend

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<v Speaker 3>ten minutes on this task, even if the task overall

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<v Speaker 3>takes two hours, that doesn't matter whether it be. I'll

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<v Speaker 3>organize it so it's easier to do it when I

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<v Speaker 3>do it tomorrow, or I will spend ten minutes towards

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<v Speaker 3>when I was at UNI towards just looking up reference lists.

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<v Speaker 2>I don't have to do it. I don't.

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<v Speaker 3>So you make it a really easy thing to do.

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<v Speaker 3>And then most times, after the ten minutes was up,

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<v Speaker 3>I'm like, well, I'm already doing it. I might as

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<v Speaker 3>well finish it. It's just the starting that is hard.

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<v Speaker 3>It's that once you start the momentum, then it's actually

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<v Speaker 3>relatively easy to stay on tasks.

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<v Speaker 2>That is such a.

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<v Speaker 1>Good example because often you'd be like, I'm not going

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<v Speaker 1>to get anywhere in ten minutes, what's the point exactly?

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<v Speaker 1>But you're saying just do it, because then you're you're

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<v Speaker 1>on your way exactly exactly.

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<v Speaker 3>And even if it's let's say you've got to you

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<v Speaker 3>want to change your super and you're you're putting that

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<v Speaker 3>off something really boring, I'd really care about task.

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<v Speaker 2>Okay, so you can't do that in ten minutes.

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<v Speaker 3>But what I would do is let's get the phone

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<v Speaker 3>numbers ready, let's get everything sorted. So then and then

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<v Speaker 3>before you know, you're like, well, I'm here now, why

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<v Speaker 3>didn't I just do it? It's not going to take

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<v Speaker 3>that long. And if the ten minutes is up and

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<v Speaker 3>it was that painful, well then you've done your ten

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<v Speaker 3>minutes and then we can do another ten.

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<v Speaker 1>Actually a great example is exercise. If you want need

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<v Speaker 1>to exercise, yes, just do five minutes. Just get out

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<v Speaker 1>the door and then you.

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<v Speaker 2>Are never exercise.

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<v Speaker 3>Put on your active wear and just walk around the

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<v Speaker 3>block and then come home.

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<v Speaker 1>Now your audiobook is all about chasing change for filling goals,

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<v Speaker 1>that kind of thing.

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<v Speaker 2>What role does procrastination playing this? We and I think

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<v Speaker 2>all of us can relate to this.

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<v Speaker 3>We always do the urgent tasks now and the important

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<v Speaker 3>tasks later.

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<v Speaker 2>It's, oh, that's really hard. I'll wait till I've got

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<v Speaker 2>a full day. I've wait till I wait, I'll wait.

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<v Speaker 3>I think so many of us can relate to us

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<v Speaker 3>having a goal or a dream that we've been talking

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<v Speaker 3>about for at least five years. You know, you're capable

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<v Speaker 3>of doing it, but the only reason you're not doing

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<v Speaker 3>it is because it's a little bit uncomfortable. There's so

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<v Speaker 3>much that we have right now, with the resources that

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<v Speaker 3>we have, without needing extra money, without needing that much

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<v Speaker 3>more time, that we could accomplish in our life just

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<v Speaker 3>with basic, tiny tweaks that we don't purely because we

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<v Speaker 3>put it off.

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<v Speaker 2>You know.

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<v Speaker 3>It's I think a lot of the time people think, oh,

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<v Speaker 3>but I've got to wait until this happens or until

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<v Speaker 3>that happens. But it's like, no, just with the resources

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<v Speaker 3>you have right now, you could be doing fifty percent

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<v Speaker 3>more than what you're doing.

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<v Speaker 1>Wait another year, then another year, goes, and then half

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<v Speaker 1>time passes and then it's too late.

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<v Speaker 3>Yeah.

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<v Speaker 2>Yeah.

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<v Speaker 1>One thing when it comes to procrastination is distractions. I mean,

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<v Speaker 1>this is you're sitting there, let's go back to the exam,

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<v Speaker 1>because that's a great example. You've got it coming up.

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<v Speaker 1>If you just spend ten minutes. Oh there's my phone,

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<v Speaker 1>Oh what's going on on Instagram, what's happening on TikTok.

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<v Speaker 1>I mean, I feel like there are more distractions around

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<v Speaker 1>today than there perhaps well even five years ago.

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<v Speaker 3>Definitely, definitely, And you've got to look at you know,

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<v Speaker 3>when you look at the business side of those companies,

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<v Speaker 3>they're designed to distract us. They're designed by the smartest

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<v Speaker 3>people to distract us. So they're doing their job and

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<v Speaker 3>they're doing it very well. But we've got to learn

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<v Speaker 3>how to always say, learn how to use technology and

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<v Speaker 3>don't let it use you. So one main thing that

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<v Speaker 3>I always recommend is no social media for the first hour,

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<v Speaker 3>if possible, two hours of the day because you've got

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<v Speaker 3>to look at especially that kind of distraction where it's

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<v Speaker 3>a quick, fixed distraction. So something that instantly makes me

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<v Speaker 3>feel good with no effort, that's really dangerous when it

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<v Speaker 3>comes to pulling our focus and also like lowering our

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<v Speaker 3>willingness to do things. Because every time you look at

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<v Speaker 3>your phone, you get a hit of dopamine. Someone liked it,

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<v Speaker 3>someone sent me a message, someone whatever, and so then

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<v Speaker 3>that hit of dopamine that feels good. Dopamine is our

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<v Speaker 3>willingness to do things, and you get a release just

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<v Speaker 3>before you open the app and when you open.

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<v Speaker 2>The up and then it drops.

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<v Speaker 3>There's certain ways that you can get dopamine where it

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<v Speaker 3>doesn't drop, and that's things that require effort, So not

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<v Speaker 3>checking your phone. That's things like exercise, getting outside in

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<v Speaker 3>the sunlight, working on a task, that cooperating in a team.

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<v Speaker 3>These things are like a good slow release of dopamine.

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<v Speaker 3>So we've got to look at Okay, if dopamine is

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<v Speaker 3>my willingness to do things, and me checking my phone

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<v Speaker 3>is reducing my dopamine, I get a spike and then

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<v Speaker 3>a drop below baseline, What does that mean for my studying?

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<v Speaker 2>What does that mean for my effort at work?

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<v Speaker 3>So it's not saying don't use your phone, but I

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<v Speaker 3>if I've got a big thing that I've got a

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<v Speaker 3>plan or work towards, I'm not going to look at

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<v Speaker 3>my phone until after that time block is done, whether

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<v Speaker 3>it's an hour or two hours, then I'll check my

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<v Speaker 3>phone for ten minutes and then I put it.

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<v Speaker 2>Do you put it somewhere else? Like? How do you

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<v Speaker 2>manage that?

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<v Speaker 1>Yes?

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<v Speaker 2>Yes, definitely.

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<v Speaker 3>So what I do is, especially if I really need

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<v Speaker 3>to drop into a deep focus zone, I will set

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<v Speaker 3>a forty five minute timer on my phone, but have

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<v Speaker 3>it away from me so it's not within reach, and

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<v Speaker 3>there's forty five minutes in the zone where I can

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<v Speaker 3>absolutely not grab my phone, and my phone's on silent.

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<v Speaker 2>That's it.

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<v Speaker 3>And then once the timer is off. Sometimes I'm just

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<v Speaker 3>two in the zone and I'm like, forget the time.

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<v Speaker 3>I'm still doing it. And when the timer goes off

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<v Speaker 3>and I think, great, okay, I get I give myself

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<v Speaker 3>fifteen minutes. I just total rest do it?

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<v Speaker 2>Are you good at this? Yeah?

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<v Speaker 3>Yeah, but I do this well not. The thing is

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<v Speaker 3>you can start off with really small blocks. The beauty

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<v Speaker 3>about time blocking is that it's easy from.

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<v Speaker 2>The get go.

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<v Speaker 3>So you can start off with twenty minutes on, five

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<v Speaker 3>minutes off, or twenty minutes on ten minutes off, and

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<v Speaker 3>then just you find your sweet spot. For me, it's

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<v Speaker 3>forty five minutes. That's my sweet spot. Some people it's thirty.

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<v Speaker 3>And I actually got taught this by a lecturer who

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<v Speaker 3>used to do this during a lecture and in between

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<v Speaker 3>she'd put on Modern Family and all our focus was

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<v Speaker 3>just great because we'd be in the zone. Then she'd

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<v Speaker 3>do something really fun in between, and then we'd be

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<v Speaker 3>in the zone again. And I thought, I'm going to

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<v Speaker 3>do that at home. And it's worked really well.

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<v Speaker 2>What great I mean?

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<v Speaker 1>I suppose your lecture would know the ins and outs

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<v Speaker 1>of what's going on in the brain, so she knows

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<v Speaker 1>how to manipulate her students exactly actually gets off. Now,

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<v Speaker 1>studies have found self compassion can be one of the

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<v Speaker 1>ways to overcome procrastination.

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<v Speaker 2>Talk to us about this and perhaps some other.

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<v Speaker 1>Ways that you overcome yours when it comes to setting

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<v Speaker 1>the big goals.

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<v Speaker 3>Yes, well, I think if you look, because because procrastination

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<v Speaker 3>is about avoiding the uncomfortable, when you're really hard on yourself,

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<v Speaker 3>you're making this thing bigger and bigger and bigger. It's

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<v Speaker 3>like the elephant in the room that you're not addressing.

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<v Speaker 3>So if you keep saying, oh, but I'm a failure,

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<v Speaker 3>but it's going to be really hard of it. You know,

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<v Speaker 3>I get anxiety. You really pay attention to your language,

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<v Speaker 3>and if we're really self critical, if we're really catastrophic

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<v Speaker 3>with our language, then that thing that we're avoiding becomes

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<v Speaker 3>the source of more pain, more and more and more pain.

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<v Speaker 3>If you can just be a lot kinder to yourself

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<v Speaker 3>and say, the reason I haven't done this is purely

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<v Speaker 3>because I haven't given myself the resources or I haven't

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<v Speaker 3>looked at it in a different way. And I'm going

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<v Speaker 3>to give my chance to try doing it in this way.

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<v Speaker 3>You know I'm capable. I've done this before. I can

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<v Speaker 3>surely do this. You start being a lot more specific

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<v Speaker 3>with your language instead of being universal with this really

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<v Speaker 3>negative phrase is that we say, so, if you're a

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<v Speaker 3>lot kinder to yourself in that regard, then you give

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<v Speaker 3>yourself more chances. And everybody procrastinates. I procrastinate all the time.

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<v Speaker 2>You've got anything you particularly procrastinate about.

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<v Speaker 3>Yes, anything to anything to do with like banking and

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<v Speaker 3>budgeting and all that stuff. I definitely procrastinate on. It

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<v Speaker 3>gets done, but it's something that I have to really

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<v Speaker 3>remind myself that, you know, like practice what I preach

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<v Speaker 3>and think okay, just thirty minutes or twenty minutes, you know,

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<v Speaker 3>and then it's done.

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<v Speaker 2>Alexis, thank you for coming on, help you. Thank you

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<v Speaker 2>so much for having me.

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<v Speaker 1>Lexus is good, isn't she full of really useful, no

0:09:41.920 --> 0:09:46.240
<v Speaker 1>nonsense information and wisdom. I will leave a link to

0:09:46.280 --> 0:09:48.559
<v Speaker 1>her last chats with us in the show notes, as

0:09:48.559 --> 0:09:50.400
<v Speaker 1>well as a link to her audio book called How

0:09:50.400 --> 0:09:53.840
<v Speaker 1>to Chase a Change. If you did enjoy this chat,

0:09:53.920 --> 0:09:56.360
<v Speaker 1>rate and review it, or of course, subscribe to this podcast,

0:09:56.480 --> 0:09:58.720
<v Speaker 1>Jump online, Body andsoul dot com dot you is the

0:09:58.720 --> 0:10:00.719
<v Speaker 1>place to go for lost and social grub our print

0:10:00.840 --> 0:10:03.040
<v Speaker 1>edition which is out in your local Sunday paper. Thanks

0:10:03.080 --> 0:10:04.480
<v Speaker 1>again for listening and stay healthy. Is