The 15-Second Rule That Makes Procrastination Impossible

You aren't lazy. You just haven't tried this life-changing "Flow-Trigger".
Visit www.flowstate.com to sign up for my upcoming book.
ABOUT ME
Rían Doris is the Co-Founder & CEO of Flow Research Collective, the world’s leading peak performance research and training institute focused on decoding the neuroscience of flow states and helping leaders and their teams unlock flow states consistently. Clients include Accenture, Audi, Facebook, Bain & the US Airforce.
Along with being listed on Forbes 30 Under 30 Rian's thought leadership has been featured in Fast Company, PBS and Big Think and he hosts Flow Research Collective Radio, an iTunes top 10 science podcast.
Rían is also the Executive Chairman & Owner of Consulting.com. On the side, Rian does some angel investing in health and performance companies like Levels Health, Neurohacker Collective, The Way & Myodetox.
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Rían holds a degree in Philosophy, Politics & Economics (PPE) from Trinity College Dublin, an MSc in Neuroscience at King's College, London and an MBA. Rian is currently pursuing a PhD at the University of Birmingham-focusing on how flow states affect perceived meaning in life.
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Prior to co-founding Flow Research Collective with Steven Kotler, Rian worked with NYT Bestselling Author Keith Ferazzi, and 12X NYT Bestselling Author Dr. Dan Siegel, distinguished fellow of the American Psychiatric Association.

[@riandoris]

Get the FREE One-Month Day checklist here: www.flowstate.com/onemonthday Rían here. Thanks for watching! Procrastination isn’t about laziness--it’s a neurochemical battle that can be overcome. With the science-backed techniques in this PDF, you can conquer your brain chemistry and complete a month’s worth of work in less than a day.

[@the40thstep]

This guy ripped off even your thumbnail: kzbin.info/www/bejne/m4StioCuf7CUd8U

[@HOADisinfectant]

Your desperate tactic of using a click bait title prevents me from ever trusting you and I will never buy your products and services but I am grateful for the info you have provided here to be researched elsewhere.

[@the40thstep]

@@HOADisinfectant dude, Rian is the one owner of the original content, The one I posted is the one ripping people off

[@randypi9446]

“Save to watch later”

[@enterherel3195]

Professional procrastinator....

[@ddpro288]

Are you a hacker or a witch ?

[@TheAlgohub]

😂😂😂

[@vince6252]

😂

[@victoriaveeart]

When your watch later list is at max capacity of 5000 😂

[@nabbopersempre7004]

Clear Targets 7:05 Break tasks 8:18 Challenge-Skills Balance 9:45 lower the hurdle 10:35 regulate time 12:51 define the scope 13:29 Bypassing -response inhibition 14:15 the sleep to flow strategy 17:08 the flow pay off 17:25

[@LucifSD02]

Break tasks*

[@peaku8129]

+Ambivalence at the end

[@nabbopersempre7004]

@@LucifSD02 thanks; and Sorry for the mistake

[@nabbopersempre7004]

@@peaku8129 you’re right:I’ll add this

[@landonbgaming2478]

I'll do it later

[@MarkSheeres]

A big win for me was this approach: tell myself that whatever I’m supposed to do, I only have to do it for 20 minutes. Maybe it’s doing the dishes or cleaning up, or a task at work. 20 minutes is all I ask of myself. But invariably, after that 20 minutes is up, I continue with the work quite happily.

[@riskinhos]

read the 5 second rule

[@tomfrausto927]

@@jamesmccaul2945I thought that was the 3 second rule…

[@ec9833]

If that worked so well, I’d be curious how implementing these approaches work for you. The 20 min rule kind of touches shoulders with some of them. I’m autistic & add, plus longtime trauma carrier, so the concept of time is a tough one for me. The concept of “20 min” might as well be no time or all the time, for me. LOL -But, I wonder if implementing these ideas would have you in longer, more consistent flow, having the one concept down so successfully.

[@justanotherdaddd]

I do 30 minutes but same principle it makes tasks and blocks easier to jump into

[@rusdiseptian7011]

Motivation comes after action. As Caroline Buchanan teach the 15 Minutes Rules, and Mel Robbins teach the 5 Second Rules ❤

[@axelde9655]

Procrastination is watching a 23 minutes video about procrastination

[@danlightened]

I'll be honest with you. At first, I thought you were yet another influencer who was gonna preach hustle culture. My o my was I wrong. I have literally watched hundreds of hours of psychologists and neurologists talk on KZbin but you have managed to distill all that, connect them together and then some in just 23 minutes. This needs to shown to every high school and college student and again as working professionals. This shit is that good!

[@chrisolivier6415]

I have to agree completely with you, like yourself, after being through so many similar videos, I had the same feeling, but decided to watch anyway and I am happy that I did, the explanation was clear, the advice of how to overcome obstacles are relevant and it was done in an engaging way. Which gives me hope that in the sea of clickbait and half-truths there are still gems to be found

[@meidhir]

Agree too. I'm 52 and wondering why it's so hard to do what I should. Rare to get a KZbin video where I've gone back and taken notes!

[@danlightened]

@@chrisolivier6415 Oh no, I didn't say those videos weren't useful. 80% of them were certainly quite helpful. And they went in-depth about a lot of things I was/am having a difficulty with. Like I have ADHD & depression and other stuff. But yeah, he has connected the dots between how we think, how neurotransmitters affect us and how to be more productive etc. Which otherwise, I've heard those KZbinrs talk only about productivity or neurotransmitters and so on.

[@marjanek1]

Seems that algorithm has failed you.. 😅 It’s just New age capitalism 101… Exploiting “neuroscience” to deliver more, more effectively with a good dopamine boost afterwards.

[@danlightened]

@@marjanek1 How? What he has said makes a lot of sense. All of videos I watched about psychology, Philosophy, neuroscience, 90% of them made a lot of sense. I learnt quite a bit from them. And it's helping me with my ADHD etc.

[@bokuwa9003]

The fact that this channel is on youtube for free alright we are so blessed that we can learn practically anything on the web thank you Rian Doris the value you have provided in my life

[@defancredi]

yes, and the channel is not even monetized, he is doing it for free, bless him

[@Stewart_Franklin]

Yes the fact we have KZbin !!

[@jimbojimbo6873]

Its paid for by your electricity, broadband and most importantly time to view the ads

[@thebooknerd5223]

This is getting me through AP classes rn, and it’s probably gonna get me through quite a bit more lol

[@riandoris]

Our pleasure!

[@yan_dj]

Watching this WHILE procrastinating (ADHD is so cool) and I feel powerful 😂 it's the whole vibe with his delivery, the music, and choice of stock footage that makes me really listen to the advice and actually get motivated! Getting up to do work now 👍 Edit: THAT WAS 23 MINUTES!?

[@kronamadness7119]

YES felt the same haha, he is good for keeping attention

[@glacies4711]

oh... ive procrastinated this video already by putting it into a queue, and now I'm reading the comments section instead of watching the video lol

[@Ru1e0ne]

@@glacies4711 lolol i paused the vid 2 min in cause ... reasons :D

[@dylanscott5694]

Yep also here because I was procrastinating homework :)@@Ru1e0ne

[@user-ht9zu6on2s]

@@Ru1e0ne I got 4 minutes in and just started editing my business's terms and conditions which I've put off doing for a month XD

[@jackpumper1364]

Those were the magic words “Never say no to what needs to be done”

[@JonatasAdoM]

Conjuring the motivation to even say no would be a lot.

[@jackpumper1364]

What uses more energy is making an excuse instead of saying no, if its the other way around you are using the same energy to justify not doing it when you legit could have just had it completely done.

[@9tales9f]

@@jackpumper1364 Inefficiency is my middle name. Making excuses and procrastinating can sometimes take more energy than doing the actual task(always is for me) but brain not like do so brain make excuse

[@jackpumper1364]

So treat it like a gentle cattle prod@@9tales9f

[@ddesai8100]

1.Clear goals - focus on target than outcome Break down/fragment into Microscopic goals 2.challange-skill balance 3.override emotional

[@bapanada9446]

The explanation around why and how those points help are as important as remembering to do them. The video is already pretty oversimplified lol "Overriding emotional" is imprecise too. It's more about being aware of your emotions and your internal state + acting accordingly. Being aware of your true fears and insecurities will help you figure out "why" you're avoiding stuff and "what" exactly you're avoiding. Our emotions are like a sea, and as if catching waves as a surfer, you need to connect with that feeling to ride it out. Sometimes you wipeout and that's ok... get back on and give it another shot.

[@EtherealSewist]

Thank you 🙏

[@bolt6572]

I was so motivated by this video that I kept cutting and pausing the video to go complete my micro goal. Took me a whole day to watch this video and I got 60+ tasks done. Thank you!

[@riandoris]

Keep it up.

[@brianscott3392]

I’m a skilled tradesman mason (brick layer). I appreciate your work explaining clearly what it takes to accomplish what most people would find hard or impossible! Have all your materials handy; get started within 10 minutes after start time. Finish and remove the scaffold. I also only talk and think positively. Thanks for your time and effort; awesome 👏 🙂

[@riandoris]

Awesome! Thank you!

[@bestlifeever4548]

I am recently retired military and used a lot of these skills not having words for it. My husband is prior military but now does commercial and industrial HAVC, refrigeration and restaurant equipment and he is seriously best in his field and brain just figures things out easily and quickly and can do new task never done with perfection the 1st time. He is the most efficient and doesn't have call backs and highest in all his symetics and numbers like time to finish task all with 100% accuracy. He thinks everything many steps ahead and plans accordingly so doesn't waste time on getting anything or calls to supply house. I am very much like him but honestly wish now the initial start is harder for me it used to be easy when had big task and goals I wanted to accomplish now I've done all of it harder to find next thing and all task are harder to get going on like not the urgency. I worked super hard accomplishing all my goals and working since 15 and did everything set out to do. I became commissioned officer I retired in early 30s now 40 I bought my dream home and raised kids on own and became living the dreams and goals I set out to do. Now done all that it's been hard finding meaningful and what's the next thing. Now I reached goals (oh and got married after I did all that ) its different. I have things I would like but don't have passion for things like I did but also was in rush and felt survival mode then . I have lots of skills and knowledge of all kinds of things and experience but utilizing it to something I see in clear goal isn't there. I tried several thing since and just didn't want or like it enough to keep at it. But also find contentment in life now too. It's weird feeling as always being a doer and go getter to now chill. Idk. Also with everything going on in world see it harder to see clear end goal to any new thing. Hope that makes sense.

[@ribbles1699]

I've been breaking down tasks for years. It's incredibly helpful. "Write spec for Project X" never gets done. "Create blank document for Project X" _does_ - open Word, Save As. That's all I require of myself. And because I was successful at accomplishing that, the next small step is even easier. It's silly but it works.

[@jonathanbryson1931]

I've heard the same from other psychologists. Basically if you put something nebulous in front of a person they'll "uhh..." until they start subdividing on their own. Give that same person a list of 10 steps to do the same task, and they'll pat themselves on the back for figuring it out. The trick is teaching people to make the list on their own.

[@matthewwild7954]

🎯 Key Takeaways for quick navigation: 00:00 📚 Understanding Procrastination - Procrastination types: inertia, distractibility, chronic delay. - Procrastination as a result of the approach-avoidance conflict in the brain. 03:00 🏄‍♂️ The Flow Cycle and Its Phases - Flow as a four-phase cycle: struggle, release, flow, and recover. - The role of struggle in initiating the flow cycle. 05:32 💼 Engage: The Crucial Pre-Struggle Phase - The importance of the "engage" phase in overcoming procrastination. - How to make the engage phase easier for knowledge workers. 07:51 🎯 Clear Goals and Their Role - Clear goals as a powerful trigger for entering a flow state. - The difference between clear goals and broader outcome-based goals. 10:12 ⚖️ Tuning Challenge-Skills Balance - The significance of the challenge-skills balance in overcoming procrastination. - Strategies for regulating the challenge-skills balance: lowering the hurdle, adjusting time, and defining the scope. 12:45 🧠 Response Inhibition - The importance of response inhibition in avoiding procrastination. - Training response inhibition to overcome avoidance tendencies. 15:49 🌅 Leveraging Morning Brain State - Using morning brain waves to reduce procrastination and enhance focus. - The importance of starting focused work immediately after waking up. 17:41 💰 The Flow Payoff - Ensuring a sufficient uninterrupted flow session to make the struggle worthwhile. - Strategies for managing interruptions and scheduling to optimize flow. 20:01 🔍 Understanding Procrastination vs. Ambivalence - Distinguishing between procrastination and ambivalence. - Ambivalence as a signal that you should pay attention to. - How ambivalence can yield insight and lead to better decision-making. 21:40 🚦 Overcoming Procrastination by Recognizing Ambivalence - The importance of distinguishing between procrastination and ambivalence. - Using ambivalence as a tool for self-improvement and effective decision-making. - Building the skill of interpreting procrastination to recognize ambivalence in real-time. Made with HARPA AI

[@ssbplayer8117]

Thanks 👍

[@dubletar7351]

Thank you!

[@exoticloon]

thank you!

[@MrRinre]

So many AI this days😂 but very much appreciated

[@janetbeatrice9505]

Thank you! This is really helplful. It was a lot to take in, so breaking it down like this is really helpful, as are the time stamps - and both together are extra helpful!!!

[@jewishdictionary1715]

I've been in a swamp of procrastination for so long. This video has taught me and gave me enough self-discipline to finally abandon my wife and 3 kids. Now I live in a hut in the middle of nowhere. Thank you.

[@meikmiemiec2069]

I'm glad you are stepping into action and generally I don't really engage with comments, but that sounds rather irresponsible. As a men we have the responsibility to care for and protect those who have taken shelter of us. I have absolutely no idea about your situation and am just a random guy/comment for you here, but I kindly ask you to consider weather or not there might be an alternative wherein you don't have to abandon your family. Again no idea for the reason, but that sounds harsh and I'm pained to hear what might have caused this to be the most "favourable" option for you.

[@ssbplayer8117]

​@@meikmiemiec2069don’t worry, it is most likely a joke/irony to make others laugh.

[@LiberalEntrepreneur]

​@@meikmiemiec2069I can't tell if you're being sarcastic or seriously don't realise that it's a joke

[@Lou_Mansfield]

Bro don't leave your family. all you gotta do is accurately define the scope of your wildly clear family goals, break them down into microtasks, and give yourself more time to complete them. You'll never ever procrastinate again. Just make sure not to procrastinate on forming your goals... or else your family will leave you

[@Greenicegod]

​@@Lou_Mansfieldif his family leaves him first, that greatly reduces the challenge of leaving them, making it super easy to flow into the hut in the woods

[@yuurou7927]

Setting weirdly specific goals is eye opening. I hate disrupting but it's hard to maintain a long enough session due to my work schedule and family time, I have to change the time frame of me working on my personal project, it's the most high hurdle at this point.

[@powellfilmmaking]

The world needs to protect this man at all costs.

[@phinehas68]

As someone who engages in creative problem solving for a living, I think I often struggle with procrastination precisely because there seems to be some tension between being creative and having clear goals.

[@julianhernandez5732]

Creativity is derived from inspiration. Experience more, test more, discover more, imagine more. Nearly everything is born of something. The creative solution is the vague, final result you are looking for, but you can absolutely breed creativity actively by creating the perfect conditions for it to happen.

[@ArchersPlace]

As an adult I'm becoming aware that I've had ADD and ADHD my whole life, I've been referring to what I called flow state occasionally in my life (before hearing about "flow state" externally. I defined it as a state where I'm not distracted and I'm hyper focused on whatever task I'm trying to accomplish. In this state I notice that my hand eye coordination, the way I move through rooms, My ability to act without overthinking all improve. However it's hard for me to maintain the state. This whole inertia thing in this video rings so true, it's like my mind and body need to return to a state where I'm at maximum rest. Where I'm not using energy. In fact when I do enter these flow states they tend to leave me quite exhausted they can last anywhere from 5 minutes LOL into 5 days. depending on the task that needs to be accomplished; for an example, when I'm tending to an emergency state like the hurricane that we got hit with here in Nova Scotia last year I jump into action. I end up hyper focused on protecting my neighbors my home the community. I've noticed it's easier for me to access this "state" In times of emergency. After two years of self reflection I think it's because I grew up in a survival state for so long, living on the streets etc. so this video is very enlightening for me, but I find it extremely hard to access this state with intention outside of emergency

[@9tales9f]

It's another neurotypical-only advice that still only works for 50% of neurotypicals.

[@9tales9f]

actually 50% is generous

[@Nipplepotamus]

@@9tales9f What's your point? Are you trying to help this man? Or hinder this man? What is the goal of these words?

[@alek2341]

I just wanted to note that hyperfocus is not flow. I used to believe it was, but if you actually analyze them, one is debilitating while the other is not. Hyperfocus is an ADHD symptom and cannot be controlled. It is you unable to break away from browsing digital cameras for 4 hours. Sometimes, both can align, and hyperfocus can lead to flow, but this isn't guaranteed and is highly dependent on factors. So, while both present similar states, there are nuances, especially around control.

[@Simon-oy9zk]

@@alek2341 Hey, I am starting to learn about ADD right now and it sounds like you have more experience than me in that regard. So I have a question. Do you think if you would combine the information from this video and the primal part from the video "3-Minute Mental Hack to Take Control of Your Subconscious" from Colin Galen it would give you enough factors to purposely come into the hyperfocus state? Because hyperfocus sets in when you have a fear of missing a deadline for example and through the primal factor part from Colin Galen you could also achieve that fear part on purpose(At least in theory). And the video from Rian Doris helps you with getting as much distractions as possible out of the way in regard of helping to achieve the hyperfocus state easier. But that is just a random idea from a guy that got recently diagnosed and tries to get the most out of it so it would be nice if you could give me a second opinion about this topic and tell me if im completely wasting my time with trying to create this hyperfocus state on command.

[@stevenlu7324]

This is really great. There's videos I'm not sure deserve an upvote, there's ones that clearly do, and then there are rare ones like this where the ideas and concepts are so indisputably powerful and valuable that I feel like I've done something wrong watching it without having spent money for gaining the knowledge. I'm working on building something, and I've struggled with procrastination during many of the stages of this process, but it's gone much more smoothly than most because the promise that it holds to empower people once I complete it consistutes an overwhelming motivation that I can count on to ride like a wave again and again. Every time I see something like this where someone is so clearly dedicated to empowering others without any strings attached it restores my faith in humanity. I am sad to say this happens rarely but it just pumps me up so much! Thank you.

[@jackloud2904]

I really enjoyed this. Your point about ambivalence really hit home for me because I’m someone who regularly gets into flowstate when it involves things I enjoy. I feel the line in the sand beginning to be drawn to where I can decide for myself which tasks are being avoided and which are being put off.

[@alyssa7643]

This is a work of art. The content itself has rich substance and true value. You agitated a deeply relatable pain, revealed impact, evoked tension, then relieved it fluidly. Your powerful use of story telling with the authority and cadence you delivered this video was amazing. You even had the gracefulness to trigger 0 resistance, making it feel as if we were realizing what we've always known, then leaving us lingering with a power to actualize that your framework alone empowered in us.

[@TNTthepyro]

This sounds so vague that I think it's a bot...or a tarot card reading...

[@holdenlager]

Your work is incredible. The way you build off of each video/lesson and stay on topic, while providing easy-to-digest data and actionable steps…. It’s unmatched and I am so grateful for you and Steven.

[@riandoris]

Appreciate the support.

[@real530ism]

​@riandoris thank u for explaining this .I didn't notice I was using some of these techniques subconsciously and so I don't think they were effective. I think this video will help me thank u

[@jonathansmith9641]

Your message and delivery was brilliantly engaging and even gave me goosebumps. I struggle with an anxiety disorder and ADHD, and use procrastination as a crutch. I'm overwhelmed with the simplicity of this concept and am eager to commit to putting it into practice. I sense it will be life changing for me. Many thanks!

[@krishnan68]

I have discovered every one of these methods individually but never managed to see the bigger picture and the reasons why they worked. And I never had the ability to channel these at will. This is an incredible video with great insights. Thank you. Thank you. Thank you.

[@riandoris]

Hey Folks, Rían here. New videos upload every Thursday at 9 a.m. Don't forget to push through the engage phase of the flow cycle to finally beat procrastination! If you want to discover the most optimal time of day for you to be productive, watch this video: kzbin.info/www/bejne/anTJiaKvjKhmqsk PS. Thank you for all of your support on the channel!

[@TravelwithDENZ]

What an amazing content/information! Thanks for everything that you do! 👌💯👍

[@barkha8320]

I have something revolutionary that would help ur flow research but u would need to understand Hindi for it ...kzbin.info/aero/PL8W_3lFy-6-Xe813H8yVkX3obf_OgH1TY&si=cpv-ZHeV90LIWlRb

[@momen78699]

Great, great video please keep the great content around procrastination, willpower and productivity coming!

[@gabudaichamuda2545]

You had me at *Buttery Execution*

[@gabudaichamuda2545]

So, talking about the Approach-Avoidance Conflict: What could possibly drive someone to *seek out cortisol-inducing material?* So I have a huge issue with negativity on social media. IDK why, but I get sucked into bad news very easily, and over the years I've even been conditioned to seek it out. What causes this?

[@AlderTalk]

This is so accurate and well done!! General written goals are great, But specific goals, with deadline, is supercharged.

[@riandoris]

Yes! Thank you!

[@SeamusHarper1234]

Interpreting procrastination as ambivalence is a true game changer. Thanks for bringing that up!

[@fastzebra]

A superb video. Very informative and jam packed with good stuff. Couple of tips from personal experience: OFFICE: After breaking the task into the microtasks close your eyes, calm down, slow regulated breathing for 10 seconds and then visualize yourself doing the task step by step down to minute details like sound, smell, touch. Spend 20-30 seconds doing it and then start the task. GYM: Every cell in your body screams against working out. Grab a pair of weights (30% of your regular load) and force yourself mentally to do one set of compound exercise 10-12 repetitions. Rest for 2-3 minutes while watching any gym motivational video (crossfit motivation is great). Your planned gym routine on that day will be unexpectedly productive.

[@mayharmon6948]

I was thinking all through the video "yeah, but what if it's actually dangerous, cruel, rash, or whatever?" Enjoyed that part at the end about ambivalence! Sometimes those inner voices are important intuitions.

[@Gomace]

I started telling myself *"Either I'll do this, or I'll die trying."* Kinda corny, but it made me feel every bit of mental and phsyical pain as things to ignore, and just keep going. It puts me in a state where I don't know for sure if I am healthy doing it this way, but it gets the job done.

[@nathannorton5972]

That's brute forcing it, which can get you in to flow state insticivly but is unreliable and hard to control

[@whimsythecrypto-hippy-wolf1900]

Bro this is so freaking helpful! Seriously! I have been almost completely stuck and unable to act for many years. Often struggling on even the smallest tasks necessary for basic societal functioning! I have listened to and read much and have seen numerous therapists trying to improve, but this is the most concise explanation with instructions to fix it that I’ve ever come across!

[@dr.saidsaid]

This is the best video on solving Procrastination I've ever seen. Now I'm shutting KZbin and going straight to work. Thank you

[@vince6252]

Thank you, Bud (and team). Will do. Yes, starting is 50% of the work, sometimes. Stupid, stupid fact. Sometimes I hate facts. But ignoring them would be disastrous. Open laptop.💻 I don't even need to decide what the first step should be! Thank you. 🙏🏻 I'll also reduce or increase my allotted time to do a task; Jump in quickly before I can think about the negative emotions; Get going after sleep (And I'll try using work music with the right frequencies in them to get that effortless alpha and theta waves). 4. I'll still need to have talking meetings to get clients. But I help people get chatbots, so that saves people time. In-person meetings are only good for fun or big events where many people can be met at once. And I'll look out for ambivalence. I'll get that flow state. Best of success, everyone.

[@riandoris]

Appreciate the support!

[@davidemmanuel9418]

Who else is watching this while procrastinating?? 👇

[@Izumi_-de7jl]

This guy is so underrated....he has researched so much on psychology and provides his expertise for free...keep it up

[@iendros]

"Saved to watch later ... and watched it 2 days after". And I didn't regret it! Absolutely what I needed right now! I'm in a big loop of highly compressed stress influx due to massive changes in my life situation + severe ADHD + procrastination. At work I'm often deeply relaxed, focused and "on target". At home, I'm losing every kind of control at the moment. My diet is bad, I'm gaining wheight and my health and sleep is suffering, obligations and other tasks stack up, creating even more stress. Dangerous effects and perfect ingredients for a unhealthy vicious circle. This video made a lot of things way clearer (again). And yes, overcoming the engaging phase is the key. "Stop thinking, start doing". That's what so many keep on saying. But you explained, how and why. Context. Clear goals, the best thing for me right now. I'm in the midst of highly complex stuff to learn. Many overwhelming situations. It appears chaotic beyond recognition. Logically, I know, "it's about starting in the first place and not exactly where to start". But that alone didn't help. And now I know why and how I can begin solving these issues. I can train towards these solutions. It's like an anchor, once I got the hang of it. ADHD is even more a challenge, here. It's unique differences are tough, but it's not a totally different system. Acceptance is vital. The more I run away, the less likely I'm ever going to face the facts: That I cannot run away. Thank you so much!

[@imamsandrabbis]

This has to be one of the most important videos that I have watched in my entire life. Thank you very much for articulating this issue so thoroughly!

[@wannabemindful]

Yes, lord of power in this message

[@riandoris]

You're very welcome!

[@Einhamer]

Omg, this is the first motivational video that actually spells out clearly what needs to be done in order to accomplish what the title says. Almost no filler words, and a lot of information was put in here that simply » clicked « with me, beaceuse i had experienced it's effect randomly at different times in my life. So, All I can say is... Great Video!!, Thank you for the words and I'll start applying them right away!

[@riandoris]

You're welcome

[@specialkev]

Outstanding! Concise, organized and intelligent. Easy to follow, minimal fluff and really actionable information. Even people who suffer from ADHD can benefit. One of the best videos on the subject I’ve seen.

[@momtazularefin]

The moment I think I have had enough of productivity videos, then someone else emerges. Rian with his envigorating presentation, with some completely unheard of tricks and tips, with a plethora of information in a relatively short video, has suddenly become my new inspiration to up my productivity skills. He is the new boss in town! Love everything about him. BTW this is a gem of a video.

[@jonbot9830]

Any other ADHD folks that are 3 for 3 with the procrastination types?!

[@mariuszstachniuk3755]

Couldn't be more true

[@siscodisco]

Meeee

[@elxde0]

genuinely wow, this is actually one of the most helpful videos i've seen in ages. this guy is awesome

[@riandoris]

Thanks for watching.

[@richella2029]

I'm quite glad I clicked the play button, yep. Thank you for this video. It's quite helpful

[@chuckteague1684]

I've never heard it explained as well as you presented it. 75% old material, 25% new material and I finally understand why I struggle with procrastination. Thank you. I've subscribed and I'm eager to put solutions in action and learn more!

[@nowhy415]

1. Inertia: you might even enjoy the task, but you can't bring yourself to do it. -prevents you from starting the work 2. Distractability: self-explanatory - diverts your focus mid-task 3. Chronic delay: post-poning a crucial goal in your life, never going past that starting line. -perpetually post-pones and prevents you from doing progress. Feel like it's important to recognize one's own type of procrastination, so that you're more conscious of what's happening and how to fix it. Have a fantastic day, or better, make it wonderful yourself.

[@GT705]

Wow, it takes a lot to impress me. This is possibly the BEST video I have yet to see on KZbin, and I have watched an enormous amount of total hours. The concentration of valuable and credible content is simply amazing. Of course I gave it a thumbs-up and I subscribed. I look forward to watching more of your videos.

[@theshanny8]

This is the most important lesson for me. I never used to struggle with this but now i do immensely. The way you break it down and put it all into words is beyond brilliant. My mind thinks the same way yours does and I am litterally "one" with this instruction. I cant even tell you how this plugged me in and powered me up with a perfect connection "lol" this is my absolute aha moment. Thank you and warmest regards. I LOVE YOU❤❤❤❤❤❤❤❤❤🎉

[@MarceloJunior269]

I'm glad i found this guy. Most knowledgeable person on the subject that i know.

[@paulywalnutz5855]

00:00 Buttery execution: eliminating procrastination by getting sucked toward the task and blazing through it. 02:07 Avoidance conflict blocks us from engaging in the flow cycle. 06:07 To overcome avoidance tendency, either increase desire to approach the task or soften the avoidance tendency. 08:08 Set wildly specific clear goals for each task. 12:00 Regulating challenge, skills, time and scope helps in overcoming procrastination. 13:49 Understanding the true scope of the task boosts its importance and makes it easier to engage. 17:22 High likelihood of getting into flow and sustained engagement is necessary to overcome approach avoidance conflict. 19:03 Fix your schedule to avoid interruptions and make the struggle worthwhile. 22:25 Procrastination can be eliminated by leveraging flow triggers.

[@TeeMontana]

Amazing content Rian, I don't believe to have ever received such condensed value from a single video. Thank you!

[@riandoris]

Most welcome!

[@74Gee]

I rarely find myself in this situation, this analytical view of procrastination makes perfect sense and that sense was somehow always in the back of my mind but completely unrealized until now - somehow hidden from me by my own brain and clearly a mechanism of my own procrastination. Thanks for bringing this into a light for me, thank you so much.

[@wacharb3342]

Saved this in my “watch later” playlist

[@ExtremeMr97]

🎯 Key Takeaways for quick navigation: 00:00 🤖 Introduction to procrastination and the 3 main types: inertia, distractibility, and chronic delay 01:20 🛡️ The approach-avoidance conflict in the brain that leads to procrastination 03:29 💼 The flow cycle and its role in overcoming procrastination 06:00 🧠 4 ways to overcome the approach-avoidance conflict: - Use clear goals and tune the challenge-skills balance - Bypass procrastination with response inhibition - Ensure a sufficient flow payoff - Distinguish procrastination from ambivalence 10:12 ⏰ Regulate the challenge-skills balance by adjusting time and scope 15:49 😴 Leverage morning brainwaves for effortless focus 22:35 🎯 Summarizes key strategies and emphasizes the learnable nature of overcoming procrastination

[@jordanbank5442]

The manner by which you provide succinct and actionable advice backed by research is astonishing. You are a gift to society - both inspirational and practical simultaneously

[@bolt6572]

He did it because he wasnt procrastinating and just knocked out his advice! lol

[@juanbonilla1006]

This comment made laugh out loud

[@jackstraker402]

"Thank you for sharing this on KZbin for free; it was incredibly helpful. I've been grappling with the inertia problem, and until now, it was a mystery. Your genuine approach is truly refreshing in a KZbin world often plagued by clickbait. I appreciate the valuable content!"

[@rollingreene1220]

One of the most effective videos on getting into flow and breaking procrastination

[@vedanshchaturvedi2422]

Keep going Rian. Having improved so much with the knowledge you share I want to recommend a video on how to improve memory using neuroscience

[@riandoris]

Hey folks! Rían here. I noticed a few of you commenting on confusion about the 15-second rule. I'll make it more clear here. The "Engage Phase" is the moment where you start to start. It's where most people falter and begin to procrastinate. After setting a clear goal and lowering the hurdle on the task, you should push yourself through the engage phase within 15 seconds. If you take too long to start, you'll overthink and stay stuck. Focus on: -your clear goals -lowering the hurdle -and the other techniques discussed in the video And then engage with the task within 15 seconds. This will help you slip into buttery execution much easier. Apologies for the lack of clarity here! Thank you for the support on this video!

[@mehranzo546]

Thank you i tought that it's just me ❤

[@kmonea9850]

❤️👍🏾

[@DavidsonTroy]

If you need to explain this in a comment, your video wasn't planned sufficiently.

[@user-lj8fr7te4d]

Spot on!

[@tomcotter4299]

I've been interested in the discourse around productivity hacking and goal achievement for over a decade now, so I've heard all of this before. But this is by far the most comprehensive and succinct presentation of all the valuable knowledge in that discourse I've ever found. Nice job! P.S. - Also just want to point out that if you seek along the video's timeline you can see there are dozens of areas where viewers replayed a certain section of the video. Most videos only have 1 or 2 areas of high replay--usually whatever area(s) viewers consider the payoff of watching the video. That means viewers of this video found dozens of points you made insightful and worth rewatching. A testament to the immense value this video offers.

[@josefdubisar5115]

So much packed in a single video. Thank you, this will definitely be useful to me.

[@angus3963]

The first video that actually explains what I experience, and NO buy my product "X" to learn how to deal with this, amazing! And the best part is I'm in sales to the Swiss cheese calendar part was also very helpful. Lots of things to try, thank you!

[@bapanada9446]

I felt like I already knew most of what was explained in this video. But the explanation was good, to the point, and it was refreshing to hear it all in such a concise form. Even knowing these things, one might still not apply this knowledge. Hearing it all again was good for a quick redigestion of useful information.

[@riandoris]

Great to hear!

[@xynonners]

​@@riandorisseriously, I feel like a lot of us knew this already by experience but wanted to see these concepts in a concrete form I think that this video itself does give a boost in motivation😂

[@pclifton4]

The knowledge in this video will definitely help me in two significant ways: 1. As a sufferer of ADHD, all of these procrastination strategies apply to me. I can see how applying these techniques will make things easier, particularly the part about the micro goals engaging the basal ganglia. As a very serious skier who loves danger I know exactly what he's talking about. I see now why one common piece of advice is to just focus on the first action of completing a task in order to get started, instead of thinking about the whole thing. Well this means you can keep doing this for everything, even mid task to avoid distractions. 2. I will sound cool the next time I find a way to weave the word 'untilst' into a conversation.

[@edwardfitzgerald3877]

What does the word "untilst" mean? I couldn't find it in the dictionary 😞

[@nani-hi8de]

​@@edwardfitzgerald3877 i think it's from the video, i ended up procrastinating watching it and came into the comments so i wouldn't know 😅

[@pclifton4]

@@edwardfitzgerald3877 I actually misheard him the first time watching this as I had my attention split and he says something else. But when I heard that I was like "Whoooa haha, untilst!" It actually is a word, its like a fancier way of saying 'until'.

[@arvincape2475]

absolutely, positively, definitely watching this until the end... tomorrow

[@digitice3]

Predomrtinal expectations resulting in a diverse personality diversity. Thank you Rian Doris. The Magdalen eye keeps speaking to me, influenced or not. Fear and desire wants completion...

[@pectron7647]

I would have never thought that a video could actually help me so much. I havent tried it out but I feel like i understood so much about myself and how i can engage in tasks easier Thank you so much

[@shelonnikgrumantov5061]

“Haven’t yet tried it out” is the key part.) Have you, by now? Just curious 😮

[@riandoris]

Most welcome!

[@pectron7647]

its a little late but I actually did try it out and it did work but somehow i just fell back to old habits but thats just something you need to break i guess

[@matthewboyea3860]

This is a good breakdown and good advice. However, it is overcomplicated. The one principle you must have to overcome procrastination is to actively SEEK DISCOMFORT with an expectation to OVERCOME DISCOMFORT. Once you find comfort in discomfort, you can avoid struggle and enter the flow state.

[@potatosalad68]

good one

[@Bleu_Sky]

Im okay with cleaning my room, pssh now how am i ever going ti do it?

[@user-245er4ud]

I've used a couple of these methods intuitively, like easing the anxiety that builds before starting tasks to very small goals, [example:zero excuse workout starters like goals of only 5 pushups a day], but this is a great breakdown of a complex multifaceted problem.

[@ngirroo]

+1 on ambivalence. Looking before jumping is sometimes the best strategy to adopt especially during the beginnings of a project when there’s just fog everywhere. If the gut tells us there’s something wrong, we can pay attention to the message to inspect and determine the issue. Once that’s sorted out, it paves the way for smoother operation. Trust your intuition!

[@mainarterysculpture]

Thanks, Rian, for putting structure into understanding procrastination in a way that I can now be aware in taking actionable steps in beating it!! I've lost some key opportunities in life because of procrastination, with this new knowledge i will apply will have the opportunity to show up as my best version of myself - Life is too short to waste it!! - Thanks!!

[@riandoris]

Thanks for watching!

[@knottage]

Wow so much value to unpack in one video

[@darrellpoeppelmeyer7953]

So much information was presented in such a short time span, I failed to grasp that the "Engage" portion was the "15-second rule." I consider this video to be the finest video I have viewed on KZbin. It meshes with my own experiences as a creator, inventor, and entrepreneur (70 years worth). My best hours are immediately after I wake up. I sometimes wake up early just to experience what I now know to be "brain flow." My wife says to take it easy, so my practice has been to do the practical stuff first (earns my wife's approval) before tackling the creative stuff in the afternoon, or evening, or "next week." My God. Why didn't I realize what I was doing to myself? I believe my marriage will be just fine with doing my creative stuff in the morning. Your video is life confirming and life changing. If I needed your services, I would be calling (begging) you guys. -Darrell

[@_Prince_2007]

Please write a one whole book on procrastination!❤❤❤❤

[@turbo2ltr]

You hit a lot of my nails. I had previously discovered that I like writing code because its like 100s of tiny little challenges that fit right in that perfect balance for a constant flow of "wins" (aka dopamine hits) which is what you describe here... If I get stuck on some part of it because I can't figure somethng out, or I get to a point where I have to code "boring" parts that I know I know how to do, I lose interest quickly.. I have a super hard time starting mundane tasks, and as you mentioned, I believe it's because there is no challenge. You went into ways to adjust the task to lower the challenge, increasing the chance you'll actually start, though I wish you had gone into ways to "adjust" the tasks that aren't challenge enough. I mean how do you make throwing a load of laundry in the washer more challenging? lol.

[@Excalibaard]

Super relateable story, but I think you missed the point, respectfully? Everything here is about engagement, including the 'boring' reason. He's saying start with a fun small task to get the ball rolling, and/or make it less boring by adding time limits or other constraints. E.g. 'load the washer in 3 minutes' is easier to fathom, but less mundane than 'do laundry'.

[@rust7012]

task 1 make a new note based off the previous one and write down ideas to say task 2 think on your own of which sentences would be better said task 3 finalize and write down what your going to write task 4 transfer it onto paper task 5 record and read off paper I feel like this makes it easier for me a lot. And the only problem is letting myself

[@ecs300]

This video is quite literally life-changing! I struggle so much with procrastination that I just sit at my desk at home for hours upon hours not doing anything before now, and I actually have the motivation to start to change! Thank you so much for creating this, it’s so thourough!

[@riandoris]

Most welcome,appreciate the support.

[@urusama6039]

This is a great video. I have no problem getting into flow in almost any task but I think solving inertia with the micro steps is going to be a huge help to me.

[@riandoris]

Thanks for watching.

[@snehaghosh4132]

I needed this. Thank you ❤

[@yourlittlehelper8778]

They need some time to be generated after uploading

[@snehaghosh4132]

@@yourlittlehelper8778 ohh thank you dear ❤️

[@deCheneau]

Map out the miniscule is what I needed to get--life saving video man, thank you!

[@simewood2040]

Wish I had watched this at 15 years of age. This advice is pure gold.

[@wonder6789]

Great practicable ideas as usual. Thank you Rian! You rock!

[@riandoris]

You are so welcome!

[@yessumify]

This is suuuuch a helpful video. I can't thank you enough for posting this up 🙏 ive been homeschooling my sons and we tend to procrastinate. This video is a God send 🙌

[@riandoris]

You are so welcome!

[@vedgupta1686]

Man !! Am I glad that I hit play on this video.

[@whatthepapersaid]

I listened to this podcast some 2 months ago or thereabouts. I have been cursed by procrastination the whole of my adult life. I am now in my mid-fifties. Procrastination has had horrible consequences - life limiting consequences. The key idea for me was the idea of a task that is outrageously easy. It is not as if I hadn’t thought of that before. I had but not the next bit. Determine the next outrageously easy task. I don’t know if you said that or not but I applied it. The first week was not all that easy. I frequently had to stop (I think you said that) but by week 2 or 3 I didn’t. I could work. I was getting what was for me an unimaginable amount of work done. Just before Christmas I was walking down to the shops. Easy enough, you would have thought but a month earlier I could not have done it - not at that time, not on that day. For the first time in my adult life I felt normal. This could, of course, all be a false dawn. I’ve had plenty of those down the years but I don’t think it is. “Thank you” doesn’t really do justice to the difference that this video has made. But it’ll have to do for now.

[@riandoris]

I'm so glad that this video helped. Keep going strong brother!

[@mediawolf1]

🎯 Key Takeaways for quick navigation: 00:00 💼 The COO of the flow research Collective outlines three types of procrastination: inertia (where important tasks are delayed), distractibility (where attention is diverted from important tasks) and chronic delay (constant postponement of life goals or projects). 01:08 🧠 Procrastination often derives from an internal conflict, where the brain's approach (pleasure and reward) and avoidance (fear and anxiety) systems are at odds, making it difficult to initiate tasks. 04:24 🔄 Flow isn't binary, but rather a four-phase cycle: struggle, release, flow, and recovery. The first step is the struggle phase, where you fight to engage with the task. 06:27 🛠️ Overcoming procrastination involves setting wildly specific clear goals for every task and tuning the challenge-to-skill balance, aligning it to your perceived ability. Tasks should be challenging, but not overly difficult. 11:37 ⏰ Regulating your time can also alleviate procrastination. If a task is too boring, set a shorter deadline. If it's too complex, allocate more time than you think you need. 14:25 🎯 Another way to beat procrastination is through 'response inhibition', which involves overriding automatic reactions. By harnessing the sleep-to-flow strategy, you immediately start working upon waking up, reducing the chance to procrastinate. 17:14 📆 The fourth anti-procrastination tool, 'flow payoff', requires you to ensure you have ample uninterrupted time to relish in the flow and receive the reward after the struggle of starting. 20:15 🚩 Sometimes, what appears as procrastination might be a sign that something does not feel right intuitively about the task or project at hand, and it might be a signal that should be looked into and considered further. 20:59 🕵️ Ambivalence can often masquerade as procrastination, causing confusion. It might actually be a signal you are on the wrong path or making a wrong decision. 21:40 💡 It’s important to distinguish between procrastination due to approach avoidance conflict and an intuitive sense of ambivalence signaling that a task should be done differently or not at all. 22:08 📚 Becoming attuned to ambivalence disguised as procrastination can lead to realizations and insights, which are useful for effective decision making. 22:35 🌊 With the right strategies and understanding, you can eliminate procrastination by leveraging clear goals, balancing challenge and skills, and fixing your schedule for effective flow payoff. Made with HARPA AI

[@wise5805]

XhB

[@ilyarybasov]

Could you also provide a transcript of the video for a more thorough study? I'm learning English, and it's not always easy to catch the meaning just by listening.

[@danaemcburney4160]

Thanks! I've heard a lot of these concepts before, but the way you talk about them and put them in context shed some new light on ways I could manage my motivation and energy better. I especially was struck by the idea of making sure your skill level is appropriate to the task, and tips on how to adjust the task to fit your skill level.

[@riandoris]

My pleasure!

[@frankkroondijk586]

Really understanding the fundamentals of SCRUM can help with this. A super clear DoD, definition of done. Defining tasks that don't take longer then half a day max, otherwise break them up in smaller tasks. Start with the (detailed) end in mind. Imagine the feeling you get when the task is done. Eat the frog. Does working on your current task help you working towards your next phase or is it just to make you feel productive? (urgent, important, urgent and important, not urgent and not important) Listen to your subconscious to verify if it is the right thing to do, is it procrastination or even the rational mind thinks it's the way it is actually not.. Starting to prepare the task first can help with the actual starting the task as a follow up unconsiously, you trick your brain and take away the threshold of starting. Thanks for this nice summary video!

[@peterhook2258]

life changing..take notes folks. You've been looking and now you found it. All you people who have lists and notes all over your house and can never recover from your past, this is the explanation...why you are "conditioned" to fail. Circumstances have "conditioned" your neuro chemicals but..knowledge is power. Its a new year so take notes on every part of this video and...lets get it done this time.

[@AndresGuillermo]

🎯 Key Takeaways for quick navigation: 00:13 📌 Procrastination can be categorized into three types: inertia, distractibility, and chronic delay, which prevent you from starting, maintaining focus, and pursuing major goals, respectively. 02:02 🧠 Procrastination results from the approach-avoidance conflict in your brain, where dopamine encourages action, and cortisol triggers anxiety and inaction, creating a tug-of-war. 04:24 🌊 Flow State consists of four phases: struggle, release, flow, and recovery, where struggle requires you to fight for focus, release eases tension, flow enables effortless attention, and recovery replenishes neurochemistry. 06:27 🎯 To overcome procrastination, set wildly specific clear goals for each task, break them into microtasks, and focus on achieving these smaller steps to engage the flow cycle effectively. 09:43 📏 Regulate the challenge-skills balance to tackle procrastination by either lowering the initial hurdle, adjusting the time, or defining the scope of the task. 12:04 💪 Improve response inhibition to overcome procrastination by leveraging brainwave states when you wake up, ensuring you work immediately to minimize distractions. 17:00 🎉 Ensure a flow payoff by structuring your schedule to allow uninterrupted periods of deep work, which motivates you to engage and overcome procrastination. 20:59 🤔 Procrastination and ambivalence can exhibit similar symptoms, but it's crucial to differentiate between them. Ambivalence may signal that you shouldn't pursue a certain task or that you should approach it differently. 21:54 💡 Pay attention to ambivalence, as it can provide valuable insights and help you approach tasks more effectively. Ambivalence can yield realizations that may prevent you from making costly decisions in hindsight. 22:35 🚫 Procrastination is a natural but optional behavior that can be eliminated by using flow triggers like clear goals, the challenge-skills balance, and optimizing your schedule for uninterrupted flow sessions. Made with HARPA AI

[@mariaspellacy]

Thank you! Very helpful as he says so much so quickly - this is needed to review content and saves time compared to listening again

[@riandoris]

Thanks for watching!

[@RikMaxSpeed]

Thanks for that, you’ve just saved me 25 mn!! Nor i can go get on with my work 😂

[@geemail369]

Man, this one will take me a bit to digest, but *big* thanks for collecting and comprehensively presenting this matter in an accessible way! 🙏🏻🏆👌🏻 _FOR FREE!!!_ 😘🌱

[@riandoris]

My pleasure!

[@danny1682]

I am watching this because I am procrastinating ! My heart rate is going up rapidly !

[@-handala-]

This was the most tactical and applicable vid on the subject. Nice that it’s framed around sales work too.

[@MicAndation]

Right, who else is procastinating by watching this video?

[@danielacasald]

😂😂😂😂😂😂

[@tosendeelemente8948]

Me prognastinating 2 min about if I should watch the video or not

[@mehranzo546]

watched it again and learned more, I must watch it more and more to master it, its so precious video thank you

[@jaypoling9147]

When I first saw this video (before playing it), I thought it was going to be just another one of those sales pitches disguised as an informative video. Thank you so much for making a real, concise, truly helpful and informative video. Incidentally, I have instinctively used many of these techniques to help me push through and engage tasks. However, this video brings it all together much more clearly. Thank you!

[@shelonnikgrumantov5061]

23 minutes video for a 15 sec rule. These guys know how to entertain!🎉

[@LittleTimmyO]

Damn man. Another amazing video. Very articulate, clear, informative. Write a book!

[@riandoris]

Appreciate the support.

[@MaraExplores]

Wow I struggle with this so much. In my business I have to create all of the product before I can sell it, and it's nerve-wracking to get started without any way of knowing whether a single one will sell... I supplement with livestreams for tips and that is just as hard lol... knowing that I have to just put myself out there and be open to all kinds of criticism and ridiculous anonymous internet people for x amount of time to make ends meet... it's WILD. It's stuff I have to be put together for, so it's not like I can just roll out of bed and get to work right away, which can be frustratingggg. Breaking down the tasks definitely helps a lot. This info I sure hope helps me melt into the work rather than spending all day magically pulling excuses out of my hat

[@english_chat]

This is the third time I come back to watch this video and I'm closing it after watching for 15 seconds, because this video is taking so much energy I want to close it ASAP