Category: Self Improvement

As much as we try to deny it, the truth is, we all struggle with procrastination from time to time, and for many of us, procrastination is a serious issue that affects our relationships, career, habits, and life.

While there’s no way to cut out procrastination entirely, there are a few tips and strategies to help you gain more control of your time and energy throughout the day.

Here are five tips you can try:

Make It Difficult To Procrastinate

It’s no secret that from the moment we wake up to the moment we go to bed, we are bombarded with distractions.  Ads, commercials, social media, texts, popups, family responsibilities, all pounce for our attention throughout the day.

You can have every intention to have a productive day but have a single tweet distract you for hours.

While the likes of social media and modern communication certainly have their place, one of the easiest ways to reduce your procrastination is to make it difficult to procrastinate.

For example, our founder Maneesh recently removed his Facebook app from his phone and has found it to improve his peace of mind and productivity substantially.

Maybe you love spending hours upon hours on Reddit or can play CandyCrush until your battery dies.

Maybe you like playing a few rounds of Call of Duty or like to stock up on cleaning supplies instead of getting things done.

Make it as difficult as possible for you to partake in the habits that affect you most.

Remove Twitter from your phone. Disconnect from the internet when writing. Commit to cleaning the home only on Sunday’s and not any other day of the week.

Of course, there will always be things to tempt you throughout the day no matter what measures you put in place, but making it difficult for you to fall into your bad habits can make all the difference in the world.

Commit To Just Five Minutes

Many times, the reason we procrastinate is that we are overwhelmed with all the things we have to do.

Writing a 20-page paper for work is enough to scare anyone who is sane. Trying a new complex workout with exercises you can’t even pronounce is a sure way to ensure you won’t follow through.

An easy trick to get yourself to stop procrastinating is to commit to doing a task for five minutes. After five minutes feel free to browse Reddit or watch Netflix for as long as your heart desires.

Many times, however, once you’ve overcome the initial resistance of starting, it’s not that bad. You’ll often notice those five minutes quickly turn into an hour of highly productive work. Sometimes, five minutes is all you can do — and that’s perfectly okay.

The goal is to get moving and see where your action taking gets you. While simple on the surface, the five-minute trick is a powerful way to get more things done and have plenty of time to enjoy the rest of your day in peace.

Use Pavlok

Sometimes all you need is a push in the right direction, which is why thousands of people around the world have used the Pavlok wearable to help them fight procrastination and improve their productivity. With dozens of customizable ways to help keep you on track, Pavlok can help even if you’re a self-defined “lifelong procrastinator.”

You can use services such as the Pavlok Chrome extension, IFTTT,  Alexa, and more to ensure you are giving yourself the best chance to succeed.

Have your Pavlok buzz, beep, or zap you when you open too many tabs.

Have your Pavlok zap you if you aren’t at the gym by 6 PM.

Using the Pavlok to bring awareness to your distracting habits and behaviors will give you the tools and data needed to change your environment and routine.

If you need an extra boost to help you quit procrastinating, Pavlok can help.

Procrastinate With Purpose

While procrastination does tend to get a bad rap, and for a good reason, it’s not always the end of the world to spend an hour or two doing nothing “productive.”

The best way to fight procrastination is by procrastinating with purpose. It’s perfectly okay to spend an hour or two watching Netflix.

You don’t always have to be go-go-go productive for every second that you’re awake.

The secret to procrastinating with purpose is to hit your defined goals for the day and then allow yourself to do what you please; this typically can be done by establishing your three “MIT’s” for the day.

In the morning define your three most important tasks for the day, the ones that you would feel great about accomplishing and once those are done and checked off your list, feel free to continue you working or curl up on the couch and watch your favorite sitcom. The choice is yours.

Punish Yourself

Okay. That might sound extreme, but for many, having a specific and slightly painful ‘consequence’ for procrastinating is just enough motivation to get things done.

Maybe you’ve been putting off cleaning your garage for a year. Bet your friend $100 bucks it will be done by the weekend.

Maybe you’ve put off updating your resume despite the urgent need. Have your friend send it out incomplete to your three favorite companies if you don’t get it finished.

You get the idea. While the self-punish method to avoid procrastination doesn’t work for everyone if you continue to struggle with procrastination no matter what you try, give this a go, we promise the results will surprise you.

Stop Overthinking

Another reason we tend to procrastinate is that we fall into the trap of overthinking. What if I do a bad job on the presentation? What no one reads the blog post I’m about to write?

What will my friends and family say about me trying to the write a book?

If you find yourself procrastinating, especially on tasks you typically enjoy, perhaps you’re letting outside influence hold you back from getting to work.

The first step to overcome overthinking is to become aware that it happens. Are you too concerned with what others will think? Are you worried you might come up short?

Don’t let the fear of mistakes and not being perfect prevent you from getting started in the first place.

No matter what project, habit, or task you’re trying to tackle, have a basic plan and do your best to execute it. You can’t improve or grow by living on the sidelines.

Don’t let the sneaky overthinking trap keep you stuck in the same procrastination loop.

Putting It All Together

While procrastination will never go away, you can always learn how to manage it more efficiently; if you’re tired of procrastinating on a regular basis and ready to change your approach, give one of our six suggested strategies a try.

Don’t let procrastination prevent you from being your best self.

-Team Pavlok

You’ve decided to improve your habits! Great! While it’s easy to feel overwhelmed or not sure where to start, here at Pavlok, we are big believers in focusing on the habits that will bring you the most ‘return’ for your investment.

Here are 10 habits that will have a huge impact on your health, happiness, and success.

Turn Off Your Phone

Here at Pavlok, we’re obviously a big fan of technology and the many ways it can improve our lives. And while there are certainly benefits of living in our modern age, cell phone addiction is very real and often problematic.

According to one *scary* study, “1 in 5 millennials admit to using their smartphones during sex, and almost 60% of people check their phones before falling asleep.”

Again, we’re not here to hate on cell phones, but making the conscious effort to cut back on your usage can go a long way.

Instead of scrolling through Instagram or Facebook until you pass out for the night, commit to turning off your cell phone and all other electronics at least an hour before bedtime. Not only will this help you sleep better (see our next suggested habit) but it will free up some time for you to improve your relationships, read a physical book distraction-free, or even give you time to meditate or pray.

While it might not seem like a big deal, going electronic free an hour or two each evening can help you relax, decompress, and prepare you for the next day.

Improve Your Sleep

Another habit that can have real life-changing effects on your overall quality of life is making an effort to improve your sleep. While there are dozens of “hacks” to getting quality shut-eye, you don’t need to overcomplicate things to see results.

Here are a few tips to improve your sleep which will help improve your mood, energy, and focus.

• Turn off electronics before bed.
• Have a night time ritual you do consistently.
• Remove your TV and Laptop from your bedroom.
• Use a sleep mask.
• Do some light stretching, meditation, or prayer.
• Listen to some calming music during your evening routine.
• Read a physical book or listen to an audiobook (preferably fiction.)

Start Your Day Right

It’s no secret that here at Pavlok we are big fans of having a morning routine. But the truth is, many of the blog posts and articles out there tend to overcomplicate things. A morning routine won’t change your life overnight, but making a conscious effort to start your day strong can have some amazing effects.

You don’t have to spend 2 hours on a super elaborate morning ritual to reap the benefits. In fact, just setting aside a few minutes each morning can help put you in the right state of mind to greet the day.

Not everyone has the luxury of spending an hour of uninterrupted time each morning. But everyone can set aside a few moments to start the day with intent.

Here are a few tips to get your day started on the right foot, you don’t have to do all of the tips below to see the benefits.

Make your bed — This sounds simple and perhaps silly to some, but the act of making your bed signals that you’re starting the day in control. Not only does it make you feel good to have a clean room and bed before you head out the door when you return home from a long day of work you’ll be happy to see that your bed is in order.

Spend Some Time In Silence – One of the worst things you can do is start your day in a rush and make yourself stressed at the idea of being late. Just waking up a few minutes earlier can allow you to take your time in the morning and have some much-needed peace and quiet.

Read A Few Pages of Your Favorite Book – The morning before you head out the door is the perfect time to read a few pages of your favorite book and help set the tone for your day. Just a few pages each morning adds up to several full-length books over a period of months.

Use A Habit System And Leverage Technology

We all want to have better habits. Maybe that’s drinking more water throughout the day, or taking a few moments to step away from your desk and stretch.

The problem is, without a proper habit system, we often default to not doing the habits we set out to do. Things come up. We get busy. At the end of the day we’re too tired and just want to relax.

By leveraging a habit system, or using your Pavlok for example, you can build your habits into your daily routine on autopilot.

You can have your Pavlok buzz to remind you to drink some water. You can have your Pavlok buzz you every 2 hours to remind you to get up and stretch.

While it’s easy to convince yourself you can do things with only willpower, the easier you can make completing your habits, the more likely you are to see success.

Whether it’s setting a timer, having an email reminder, or using your Pavlok, invest in building a habit system that improves your chances of seeing results.

With the proper system in place, you’ll never “forget” to perform a habit or task again.

Show Gratitude

We’ve talked about the many benefits of gratitude here before, but the science is clear. Being more grateful can rewrite your brain to seek out more positivity in your everyday life.

The simplest way to be more grateful is to spend 5 minutes each day writing out three things you’re grateful for. Some days this will be easier than others, but by doing this daily, you’ll slowly begin to notice the virtually endless amount of good that happens to you on a regular basis.

You’ll still have “bad” days of course, but by adopting a habit of gratitude, you’ll start to notice even those bad days aren’t so bad after all.

Quit A Bad Habit

While it’s true implementing new and positive behaviors can have a drastic effect on your happiness and overall well being, don’t forget that quitting a bad habit can set off some incredibly positive ripples as well.

Take smoking for example. If you can quit smoking for good, you’ll not only rid yourself of your addiction, but you will find yourself with more energy, money and more.

If possible, try to get rid of the one or two ‘bad habits’ that are holding you back. As you slowly get rid of these habits, you’ll have more motivation and confidence in adopting the healthy behaviors that will move you closer to your goals.

Exercise 3x/week

You don’t have to go to the gym every day for two hours to see the benefits of exercise. The science says it all, those who exercise are happier and healthier than those who don’t.

Even just going for a 15-minute walk each day can help you be more creative, sleep better, and improve your focus.

If you’re struggling to make exercise a habit, try setting your exercise clothes out the night before and put them by your bed so that when you wake up, it’s impossible to miss.

Not a big fan of the gym? Sign up for a recreational sports league, or local yoga class. All that matters is that you make your body sweat. If you’re in a real crunch for time, the 7-minute workout app gets the job done.

Meditate or Pray 10mins/day

Whether you consider yourself religious or not, spending 10 minutes a day in silent reflection or prayer can help you handle the many stresses of everyday life.

The truth is, from the time we wake up to the time we go to sleep, we rarely have a moment to sit still and contemplate our thoughts and emotions. There’s no “secret” to meditation. Simply set aside a few minutes to focus on your breath distraction free.

While you might not notice any “benefits” at first, it’s almost guaranteed you’ll feel better and more grounded after just a few weeks of consistent meditation or prayer.

Drink Water 2L/day

Another ‘simple’ habit that can have a profound effect on your overall mood and happiness is drinking enough water.

Make sure to consume at least 2 liters of water each day. As discussed previously, build your water consumption into your habit system. Set a phone reminder, use your Pavlok to signal it’s time to drink.

With our busy lives, it’s easy to forget to drink the recommended amount of water, but it’s one of the easiest ways to improve your overall health.

As the adage goes, if you’re thirsty, it means you’re dehydrated.

Do Something Social Each Day

Last on the list, and perhaps the most important, doing something social on a regular basis can help you feel more connected and less alone. It’s in our nature to want to feel connected and loved.

Whether you’re an introvert or extrovert, spending quality time with people who support you will help you reach your goals. Find the people who will be there to provide support when you need it most.

Given the average person spends 10+ hours on their computer and cell phone each day, taking a break from technology and spending time with your friends and family is a great way to decompress and build meaningful and valuable relationships.

Take an old friend out for coffee. Jump on a Skype call with mom or dad. Spend 30 minutes on a Friday volunteering at a local food shelter. It really can make all the difference.

Wrapping It Up

Whether you’re trying to take your habits to the next level or just beginning your habit change journey, do your best to default to action. Pick a habit or two from the list above and get to work.

Things won’t happen overnight, but we promise that if you put in the effort and continue to work on your habits consistently, you will see your life transform before your very eyes.

If you need a hand improving your habits, be sure to pick up a Pavlok and join our incredible community of Shockers who will support and challenge you to be your best self.