Use this guide to help you focus better

Ben H
5 min readMar 23, 2021

If you find yourself spending so much time on stuff like YouTube, sports, or Reddit, you’re probably irritated with yourself at this stage. Perhaps you’ve been attempting to regulate these patterns for a long time with no success.

Pertinently, just saying “I need to stop getting on my phone too much!” is ineffective.

Instead, you can attack the source of procrastination.

Understanding how procrastination happens allows you to get to the source of the problem. But let’s dive right in:

Why can you put off doing something?
Here’s how it works:

When you don’t want to do so and don’t feel obligated to do so, you won’t.

Take a second to think about it and tell me whether you think it’s true or not. Have you ever done something in your life that you didn’t want to do or had to do (i.e., duty, force, manipulation, intimidation, etc.)? No, I believe the answer is no.

Take a dig at something you’ve been putting off for a while now. Let’s pretend it’s a project for your career or a degree. You don’t have to do it right now because it’s due in a few weeks. It’s probably not the preferred means of passing the time. It’s not enjoyable.

It’s something you don’t want to do. You want to get it over with, but you don’t want to do it. There is a significant distinction.

But, what transpires? You’re not going to do that. It’s that simple. But it still has to be finished, so when are you going to do it? …And when absolutely necessary! Only until you can’t put things off any longer. Then there’s this turn that flips in your head, sending you into a frenzy of heat, terror, caffeine, and lack of sleep. And you finally finish it because you’ve always known that THIS is the very shortest period of time you can do it in.

Procrastination functions in this way. So, how do you put this knowledge to use for you in order to avoid procrastinating?

How to Get Rid of Procrastination
This is not a difficult task. It may be a little challenging at first, but you should be able to do it.

There are two things we need to set up. The first step is to create a scheduling plan that will keep you on board, and the second step is to establish that you MUST adhere to the schedule. I’ll teach you how to do it.

1. Build a timetable framework.

Make a plan for whatever it is you need to do. So find out what this stuff has to be done and mark it on your calendar, with notes to remind you when it’s time.

Mine what you’ll workout, when you’ll do it, what supplies you’ll need, and how long you’ll do it for in your fitness schedule.

To keep on board of the work assignment, split it down into pieces and determine when each piece must be completed. Make a note of them in your calendar. Set aside time to complete them.

2. Demonstrate Necessity (i.e. make it so that you have to)

Continuing with the exercise example, convincing ourselves that “I have to work out today” is challenging. We don’t believe that and we don’t believe that. We know we can simply miss it and it won’t make a significant difference. We can quickly persuade ourselves to change our minds.

So, let’s start with a question for you and me: Is your workout habit absolutely necessary? Don’t respond right away; take a minute to think about it. Do you think it’s always necessary to have a regular workout routine?

If you answered yes, let’s move on to the next question: When do you need to start exercising? Take a minute to sort things out some more.

Take a moment to consider whether the solution is “Now” or “ASAP.” If you think this is true? Make a strong case on why you say this. Why is it so important to get into a regular workout routine as soon as possible?

Here’s the final section. You should still tell yourself, “Tomorrow, tomorrow, later, later,” or “Tomorrow, tomorrow, later, later.” But beneath it all, you’re playing this game where you’re asking yourself, “How little can I possibly do and still get the result?” or, to put it another way, “How many can I get away with?” or “How long can I go without doing anything?” or “What is the bare minimum that I can accomplish?”

Why don’t we call it a day and stop playing the game? Let’s not play this game this year. It’s a pointless game. It’s not a pleasant situation. It keeps us in a state of immaturity and underachievement. You’re more capable than that. You are entitled to more.

Instead, let’s start posing questions “How much better can I get? I’m not sure how safe I can be. How hard can I drive myself? In this lifespan, how much health can I possibly achieve?” And start taking these questions seriously! Begin to orient yourself in this manner.

Putting all together (TL;DR)
So, when your alarm goes off and it’s time to go for a jog, or when it’s time to finish a crucial part of your project, here’s what you can do:

- remember that it’s important to develop these routines NOW rather than next month — don’t get hypnotised by your own reasons, don’t believe them — remember that you’re no longer striving to get away with as little as possible, instead you’re working on being as amazing as you can possibly be — don’t get hypnotised by your own excuses, don’t believe them Instead, have faith in the leadership you’re developing right now.
- You used to put off doing your job because you really had to, which meant there was no more time. RIGHT NOW, you’re doing that because you HAVE TO, because you told yourself that you’d do it today.

Notes at the End

This must be taken seriously! I know this is just a crazy post from a random guy, so you should use it to get out of your moaning, helpless state of procrastination and into real traction where you’re actually getting stuff done.

Maybe you’ll make mistakes along the way, but the goal isn’t to “not make mistakes,” but to keep putting forward increasingly intelligent effort before momentum builds. Continue on. You are capable of completing this task.

Ben Hoi



Ben H

🕊 Consultant, Counselor, Mediator, Facilitator, Trainer on Nonviolent Communication. 🦒