Moment 140: The 2 Minute Trick That Beats Procrastinating For Good: Ali Abdaal | The Diary Of A CEO with Steven Bartlett

Intro

In this episode of “The Diary Of A CEO with Steven Bartlett,” Steven interviews Ali Abdaal, a successful YouTuber and doctor. They discuss the importance of consistency, setting achievable goals, and overcoming procrastination. Ali shares valuable insights and practical strategies for achieving success in various aspects of life.

Main Takeaways

Consistency and Compounding Efforts

• Consistency is key on YouTube, with making one video every week for two years being a game-changer.
• Compounding efforts over time leads to slow but significant results, with viral videos being the culmination of consistent effort.

Accountability and Productivity

• Removing the need for discipline and willpower by seeking accountability, getting a coach, or implementing financial pacts can lead to greater productivity.
• Having a personal trainer has been the key to maintaining a consistent workout routine and achieving results.

Overcoming Procrastination

• Sustainable motivation often comes from intrinsic enjoyment of the activity, but getting started can be challenging.
• Procrastination often stems from psychological discomfort surrounding starting a task, such as feeling incompetent or lacking answers.
• Overcoming procrastination involves making it as easy as possible to start by reducing friction, both external (environmental) and internal (emotional, mindset, perfectionism, fear, discomfort).
• Setting achievable, controllable goals can make it easier to start and continue with a task.
• The two-minute rule, where one commits to doing a task for two minutes, can be an effective way to overcome procrastination.
• Viewing tasks as small, manageable steps rather than insurmountable challenges can make starting and progressing easier.
• Tim Urban’s blog “Wait But Why” discusses the concept of “un-ickifying” tasks by defining clear, specific next action steps.
• Breaking tasks into small, achievable steps reduces psychological discomfort and makes them feel more attainable.
• Identifying if procrastination is due to a task being too vague and then defining the next action step can help in getting things done.

Summary

The Power of Consistency and Compounding Efforts

Consistency is a crucial factor in achieving success on platforms like YouTube. Ali Abdaal highlights the game-changing impact of making one video every week for two years. Over time, consistent efforts compound and lead to significant results. While viral videos may seem like overnight successes, they are often the culmination of consistent effort and dedication.

Accountability and Productivity: Removing Friction

To boost productivity and overcome procrastination, Ali emphasizes the importance of seeking accountability. Whether it’s through getting a coach, finding a workout buddy, or implementing financial pacts, removing the need for discipline and willpower can lead to greater productivity. Ali shares his personal experience of having a personal trainer, which has been instrumental in maintaining a consistent workout routine and achieving desired results.

Overcoming Procrastination: Making It Easy to Start

Procrastination often stems from psychological discomfort surrounding starting a task. Ali suggests reducing friction by making it as easy as possible to start. This involves addressing external factors such as environmental distractions, as well as internal factors like emotional barriers, mindset challenges, perfectionism, fear, and discomfort. Setting achievable, controllable goals can also make it easier to initiate and continue with a task. Ali introduces the concept of the two-minute rule, where committing to doing a task for just two minutes can help overcome procrastination.

Breaking Tasks into Manageable Steps

Viewing tasks as small, manageable steps rather than overwhelming challenges can make starting and progressing easier. Ali discusses Tim Urban’s blog “Wait But Why,” which explores the concept of “un-ickifying” tasks by defining clear, specific next action steps. Breaking tasks into smaller, achievable steps reduces psychological discomfort and makes them feel more attainable. Identifying if procrastination is due to a task being too vague and then defining the next action step can help in getting things done.

Conclusion

Consistency, accountability, and overcoming procrastination are key factors in achieving success. By understanding the power of compounding efforts, seeking accountability, and implementing strategies to overcome procrastination, individuals can unlock their full potential and accomplish their goals. The two-minute rule and breaking tasks into manageable steps are practical techniques that can help overcome the psychological barriers of starting and sustaining progress. By implementing these strategies, individuals can increase productivity and achieve long-term success.