The thing standing between procrastination and daily progress is ritual | Hacker News Reader

The thing standing between procrastination and daily progress is ritual

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315 pointsmatttrinetti114 comments

I went from being a quite a bad procrastinator to making quite strong progress in running and learning the piano. One of the secrets was setting specific times to do these things such that I can't wriggle out. For example I run on Monday, Wednesday and Friday mornings rather than the more vague "three times a week" which gives wiggle room on a given day. I also set modest goals of two 5ks and one longer run (up to 10k). For piano, I aim for twenty minutes a night minimum, five nights a week minimum after dinner (week nights but sometimes I have to be flexible and drop a weeknight and do a weekend). I won't be an Olympic runner or Mozart but I'm heck of a lot fitter and better at the piano after a surprisingly short amount of time.

My 'secrets' are rather boring; schedule specific times, keep it achievable and don't overdo it in the early days. Little and often works wonders and you build the ritual / habit that way. You can then scale the frequency and length of time per session accordingly.

Strangely, having kids made me much better at this too. When I had loads of free time I wasted a lot more of it. Now my free time is very limited, it's much more precious.

This, plus the discipline to actually do the small, specific thing you said you'd do.

Yeah true. My discipline isn't great so that's another reason for the modest initial goals. What drives me though is the sheer desire to do it. I don't do it through gritted teeth a lot of the time because I've cultivated the sheer will do learn these things. For the days that the desire is flagging, I have to fall back on grit but not too often. So another secret here is "cultivate your desire to do something" and to that I'd add "try to keep it as fun as possible". Desire is key.

Totally agree that modest goals make it easier to get started, get some "little" wins, and help build up steam over time.

I guess the point I was trying to make is when you set the specific schedule, convince yourself its not optional. I make the mistake all the time of saying things like "yea I'm going running at 7am tomorrow", but deep down I don't full commit to it.

Yeah I'm with you on the 7am thing. I think sometimes you just had to admit that maybe the time doesn't work for you even though you want it to. I can't run without having been awake for at least one hour and being fairly well hydrated etc and I rarely get out of bed before 0630 so I tend to run after the nursery / school drop off.

WFH helps here as I can drop kids off and then run, shower and be at my desk for 0900. I'd run at lunchtime at work otherwise if it wasn't for WFH but this also makes it easier.

What resources are you using for learning the piano?

I have a friend who's teaching me. I definitely recommend a teacher if you can get one. If not then apps can give you a little taste and take you somewhere for sure. I personally recommend Flowkey.

I'm a little confused. You mention specific times so you can't wiggle out of them, but your approach to piano sounds like just that. Are you scheduling these sessions ahead of time for each week?

Yep that's a fair comment! Generally week nights hence five nights. Always after dinner. Edited for clarity!

Pretty much the same is what has worked for me.

To add to it, the other thing besides being more explicit about the schedule for me was doing things in the morning before work. Even tough I was never a morning person, this helped me a lot with consistency since I can guarantee to get the time in every day while being more or less in the same physical/mental shape every time. Whereas end of day, I might feel too tired, finishing at different hours, have other things on mind, spontaneously getting asked to go for some social activity with friends, etc.

I have seen general advice for creatives, and sometimes applied it, that if you want to have a creative day you should more-or-less roll out of bed into that work. You might have some fresh inspiration to follow and not lose. You have the energy. By sleep your mind has been cleared of distractions.

I hate this regarding my day job. I don’t have a single day like other days so, setting routines is nearly impossible. Can 10-12 be focus time? Nope. Someone will need to throw a meeting in there.

I thrive with routine and structure, but can’t find it at work, which makes things way harder than they need to be.

What kind of skillset do you have? It's not always hard to find a new job. That's not a healthy environment to be working in, imo.

I've tackled this by telling everyone that from 9am to 11am I'll be working offline with no IM or e-mail access. Even if the rest of my day is filled with meetings I don't feel too anxious because at least I've least accomplished something in the morning.

We have this problem to some extent as well, but I've fought back pretty hard with some improvements having been made on my team. We have no meetings on Wednesdays and Fridays and also make as many meetings optional as we can. Time fragmentation and establishing a routine is still a big problem for me at work though. This is the only negative of the WFH experiment I'm finding. Too easy to have meetings when meeting space isn't a factor. I feel like we're working though this at least though so I'm confident we'll get there.

It’s not foolproof, but if you want 10-12 to work on something, block your calendar so people don’t see an open spot to drop a meeting into. You might get overridden sometimes, but most of the time it will work.

company dependant: almost no-one at my company looks at the calendar when booking a meeting,

this has the massive knock on effect of people changing the meeting times sometimes up to the actual start of the meeting - extremely frustrating yes.

You have to nip these habits in the bud. Might require changing company if it's a well established thing there though.

I know when my meetings start in the morning. If someone books a Monday morning meeting with me after I go home for the day Friday they will learn really quickly that I won't see their meeting invite until its too late. Same for any other days.

What do you use to schedule meetings? I feel like it's basic table stakes for a calendar/scheduling tool to require an explicit override to schedule people for meetings if they have the time blocked already. I hate Outlook/Exchange with a purple passion but at least it gets that right.

You know, I've thought about that before and it felt like asking too much, since I don't see anyone else's calendars like that. But I guess that's no reason not to try it. Thanks for the push.

I have Mon/Tues/Friday blocked like this.

If people can't find an open time on Wed/Thurs, or they have to schedule on my blocked days in order to coordinate with others, then they reach out and ask when I'm available.

It's a great way to control your time.

Also, always ask "can this be an email?" and "what's the agenda & decision that needs to be made for the meeting?".

FWIW, I work at a FAANG company and everyone I know does this.

Just remember the best engineers are assigned to the least important projects. That way nobody is afraid to interrupt them as whatever they are on is more important. It also means your second best can develop to the best instead of relying on the best to do everything. So if you are a great developer you shouldn't get that time. (on the other hand, not getting that time will degrade your skills until you need to admit you are second best and drop back to leading something while someone else takes the interruptions)

only thing I'd recommend changing is doing it every day, even if it's a very small amount. That makes it easier to keep the habit going. I only workout hard 3 days a week, but I do lighter exercise the other days for maybe 15 minutes because it just seems easier mentally to stay consistent

Low intensity, high volume works so well in so many arenas. As a former guitar teacher this is what I would recommend to students, especially the younger kids:

- pick the same time everyday.

- just start by playing for 5-10 minutes. Don't do any more.

- As the weeks progress and the habit is solid, add 5-7 more minutes.

So kid who plays 8min/day x 7 days/ week gets an hour each week, as opposed to the kid who does 25 minutes once or twice and gets bored. Then, when the kids habits are up to 25 minutes a day, they are getting 3 hours a week.

I second this! I found a great way to keep myself fit(let me leave out the gory details on how and why this is working) sooo the secret how to be fit: work out for no longer than 3min but every single day!and work out in a hiit fashion = no pauses in-between, 3min of pure uninterrupted workout _every_ single day! if yo can't get this 3min thing to work you probably won't have the mental capacity/lack the so-much needed self discipline to be successful

I do this for lifting, which I find unbelievably boring. It’s shocking how effective it is, I look more muscular than back when I had the discipline for 3x 40 minute workouts.

But c'mon, literally 3min a day only?

Not the OP. I do about ten minutes a day but I'm only actually lifting for three of those, and it's made an enormous difference. As an office worker my arms were getting pretty much no exercise. The change from nothing to something is huge!

You aren't going to win any strong man competitions with this routine, but if you are just trying to keep your body in shape there are a few things to consider.

1) Abs are made in the kitchen. You need to spend a lot of time on the treadmill to burn off a single doughnut. If you skip the doughnut, you can skip the treadmill.

2) Each morning I do one set of pushups, curls, overhead press, lat pulls, and triceps. Probably takes less than three minutes. Back when I went to gyms, I would do 3-4 reps of 5-6 different lifts about twice a week. With travel time, rest between sets, and a shower that would take close to 2 hours per trip. So if you do the math, I am getting 7 reps of 5 exercises per week with a total time of about 20 minutes now vs 6-8 reps of 5-6 exercises per week for a total time of 4 hours. And if you do the math on total elevated heart rate time, the numbers are probably close enough, as there is usually a 10-20 minute recovery period after each workout. If we assume 15 mins, you get 7x15=105 minutes vs 2x(~40+15)=110 minutes. Basically in the ballpark even if the numbers are off a bit.

3) More importantly, I rarely skip the short workout whereas I would regularly skip the gym workouts. I definitely don't feel as good as I did after a gym workout. But I never feel as bad as I did after skipping the gym workouts for a few weeks in a row.

It is worth mentioning that I am not a disciplined eater. So I do go for a 3-4 mile run once a week, a short bike ride 1-2 times, and usually mix in another outdoor activity or two on the weekend. But just in terms of substituting gym time, I think the short daily workouts actually get you most of the way there. I am probably going to start mixing in an afternoon routine as well because it has been such a good development.

I am definitely on the same track. When the gym reopened I tried going back and doing higher intensity routines again after mostly sticking to smaller daily ones. Within about six weeks I had managed to blow through my fatigue threshold and it had a ripple effect on everything else(motivation, ability to learn, etc). Lesson learned, I now strive to hit "maintenance" workouts most of the time and then only do "training" occasionally so that I still experience some overload while also leaving myself some leftover energy. There is an 80/20 type of rule to be had.

I have been applying the "maintenance" attitude to a lot of things as well as exercise too. My whole approach to household matters is informed by this now - I think about most my consumer purchases in terms of the "low intensity, high volume" use case, and measuring what improves my life by looking for benchmarks that would improve passively by having the item. Best ROI here is to spend on storage, organization, and ergonomics, because that lets you assemble a workspace for something much quicker. Assigning some things to a tray or bin can make all the difference. If it's shoved in a pile, the activation energy goes way up, rendering everything you already have relatively less useful. This is true even if you barely have any stuff to begin with!

To add to your point #1: I recently transitioned to one meal a day in concert with a very minimal/maintenance strength building routine, of the kind others have described here. The combination has made a huge difference. I'm much leaner and more fit than I've been since my 30s.

Obviously the trick is making smart choices about that one meal, which isn't as difficult as I thought it might be.

If you do say one set of max push-ups every other day, you will get noticeably stronger. Handwaving bro-estimate is you will start upping reps within a couple weeks, and start noticing stronger arms and chest after a month. Add in another set and you’re still under 10 mins.

If you’re starting from zero I wouldn’t suggest max sets, though. Start by trying to get the form correct. It can take some time to learn to recruit the right muscles. Watch a couple of YouTube videos and then film yourself to spot your deficiencies, correct, repeat. Still under 10 mins every other day.

the main trick here is building a habit. of course some times I do a boxingtinmer.org 6x2min with 1min pauses that I use to do other routines - ~30min where you sweat insanely, sometimes I continue after my 3min timer rings just because once you start seeing and more importantly feeling the results it's just fun to push yourself. the important thing is the discipline to do not less than 3min and every day

If you have not heard them, you might appreciate the old phrases: If you want something done give it to a busy person. And: The busiest person has time for everything.

Good way to get rid of that person, that's for sure.

Very good point about the first of them. I've heard the second as more of a brag, explaining fluent performance.

For people down in this well: have to find a rule you will not break, and then apply it. It doesn't matter what the rule is, it just has to be sacrosanct. You establish that it is possible for you to stick to something - anything - and then you start ramping up to rules that are harder but more valuable.

Later on, - and this is the important part - when you have a number of different successful habits, you can give yourself permission to skip one of them once in a while without fear of starting a slippery slope. One of my things I was still doing > 85% of the time. It was very hard to give myself permission to not go sometimes, but because it wasn't my One Thing, it worked out fine. Right up until the pandemic hit and every day for the last month or two I can feel how the other things I do aren't making up the difference and I need to get back into it. Except now here comes Delta variant...

A major technique mentioned by the author is omitted from the article’s headline: co-working. She writes about benefitting greatly from logging on to a muted Zoom room with hundreds of other people to work at a set time. It’s interesting how this is effective for some people; for another anecdote, blogger Alexey Guzey wrote about a similar system [0] with a smaller group.

Psychiatrist Dr. David Burns writes at length about more techniques on addressing procrastination (called “do-nothingism”). He has a chapter on the subject in his book “Feeling Good,” and he wrote a similar passage online in an article for his podcast [1]. The methods he writes about that work best for me have been breaking down tasks into sequence of simple steps. This helps greatly for straightforward tasks, though it is less effective for difficult tasks that involve uncertainty and learning. These harder tasks require persistence and preferably time.

Separately, a personal technique I use is to really sell myself on the value of completing a task. The phrase, “discipline matters more than getting motivated” is thrown around a lot on the web, and though it has merit, I find motivation crucial to sustaining projects in the long-term (and also figuring out when it’s worthwhile to exit from a method or approach).

[0] https://guzey.com/co-working/

[1] https://feelinggood.com/2017/09/18/053-ask-david-i-dont-feel...

There's a startup using a similar principle to address a related challenge: getting and staying focused on a task. I tried it and it was surprisingly effective. https://www.focused.space/ (Disclaimer: I know one of the founders)

With respect to breaking down tasks, a trick that sometimes works for me is that of I don't want to pick any tasks of my to-do list, spend 5-10 minutes to break up existing ones. That way you don't need to break them down at the start, and you break them down to the point where you're comfortable doing them, when it's time to break them down.

It gets harder and harder to procrastinate when the tasks are smaller and smaller.

I saw a girl on Twitch doing her PHD studies. The entire point was music and silence and everyone comes together to study with the stream on. Every 20 minutes or so (pomodoro technique) she catches up on chat messages and does some community interaction for the break, then right back to it.

A bit weird but seems like it'd be really effective for some people.

I am still heavily struggling to get motivated to do work, or many things in my life, because it is so hard to focus or care. I'm not a nihilist; I simply don't feel motivated to do certain things despite knowing I would feel more proud and satisfied if I did it.

I acknowledge ritual and "doing things for others" is a component in my life: I joined a team sport years ago specifically to work out, because I would be obligated to do it vs. skipping it. I could drink alone or read alone, but I go to the bar to see people and be around people. I find it easiest to clean my home when I'm on a voice call with someone.

I haven't figured it all out.

I believe for most people, the answer is: routine. Humans need it.

It's true, the issue is, creative work isn't routine.

Most professional creatives have some sort of routine.

And get cranky as hell when things disrupt those routines. Jxxx Chrxxxx there is no milk how am I ever going to finish the parser now.

The work is not but many things around it can be. Setting a daily schedule, always get a cup of tea/coffee, sit here, play this music, create a log entry, etc etc. Can all help put the brain in "oh it's time to work" mode.

The pomodoro process works for me and for a lot of people. Just set a timer for 25 or 30 minutes and make a rule you can't do anything else until the time is up. Just sit there and do nothing if your brain refuses to cooperate. Eventually boredom will do the trick.

Finally, creative work often involves lots of bits that aren't really creative. Source control, editing, issue trackers, etc. You can gain a lot by setting up a strict, thoughtless way of going through these motions. Makes it painless and not a hurdle, eventually, even if it still eats time.

Yes, free up your mental space for creativity. For instance, I don't need lunch to be a free-wheeling creative enterprise. I can just grab something simple, easy, and available that I know I don't dislike.

Now that I don't have to think about lunch, I can spend that mental energy thinking about other things. With enough ritual and routine, I can even dedicate that mental energy while I do those things.

Ritual and routine don't stifle creativity, they give it the space to function.

creativity can't be routine, so it's important to routinely make space in your life for creativity, so when it strikes you're ready

“I write only when inspiration strikes. Fortunately it strikes every morning at nine o'clock sharp.”

Many writers talk about routine being critical to drive their production.

Certainly, mornings are generally very productive, you get a certain amount of productive time in the morning which is very valuable in my experience. The issue is, for me at least after about 2-3 hours of good real creative work I'm done, there's nothing left in the tank.

No amount of routine or pomodoro or any other system has overcome this, my brain simply feels wrung dry of any more creative ability.

You just kind of flew right past the point of his saying. The point wasn't "mornings are the creative period", it was that you force yourself to be creative by doing it every day.

It's like that other adage about artists and critics. I'm paraphrasing here: "Critics will get together and talk about meaning and form and style. Artists will get together and talk about where to get cheap turpentine."

It's almost you don't worry about the actual creative part of things. Just do things. Most of it will be bad. If you're counting on only creating good things or let creating bad things discourage you, you'll never actually create.

Maybe you do feel wrung out after a few hours, but maybe if you honestly kept at it for another hour, you'll get a second burst. Maybe not. Maybe it happens sometimes, maybe not others. The real point is that unless you try it every day, you'll never find out.

I'd say the overwhelming majority of writers seem to have this routine writing in the morning.

Stephen Kings book “on writing” discusses this issue.

From his perspective, and I agree with it, the way to get creative in writing is to be consistently writing every day.

My day job is drawing and yes, there is routine. There are also all kinds of tricks to convince myself to start working on something even though I am not feeling the Muses beam raw hot inspiration directly to my hand, completely bypassing my brain.

This is definitely untrue if you mean to imply that you cannot be creative when working to a routine.

But routine can also kill creativity. Schedule in flexibility for change, randomness, energy flow. Do not hesitate due to, or use schedule, as an excuse, when adventure beckons!

> But routine can also kill creativity.

Maybe it _can_, but for many writers (for instance) routine seems to have been key.

How do you schedule for creativity? Curious to give it a try.

Portable phones and audiobooks are great for getting things like that done. (Just not mathematical calculations or analyzing scientific theory.)

> I find it easiest to clean my home when I'm on a voice call with someone.

Then you're mom's asking you, "what's that clattering around?" while you're unloading the dishwasher while talking to her. :P

> The Thing Standing Between Procrastination and Daily Progress Is Ritual

Or executive function issues.

Indeed, it could very well be physical and, because of that, not be something one will ever be able to fix.

Never?

No in the same sense as how an amputee cannot simply grow a new set of legs. Not with today's knowledge.

Disagree. Executive function deficiencies have been proven to be an essential symptom of ADHD. ADHD is the most treatable mental disorder out there, even if medication is only option being considered [1]. If you have had long-term problems with executive functioning and you feel like you've tried everything, then you should get medically evaluated for ADHD.

[1]https://youtu.be/_tpB-B8BXk0?t=720 [2] https://www.understood.org/articles/en/difference-between-ex...

That's precisely what I was alluding to.

I myself have severe ADHD combined form or whatever it is called in English. Medication helps to level the playing field somewhat and I'm glad it exists and that I have access to it, but it is not a definite fix by any stretch.

Not. Even. Close.

You're not taking the right medication.

I know it's nigh impossible what with the prescription racket and the quality of doctors out there, but the meds are out there and it's possible to create a regimen that would make your brain work like you want to.

There are outliers to everything. I'm in a similar boat as the parent comment. I've tried multiple classes, multiple formulations, multiple dosages, and all of which I have tried multiple times.

It's been 7 years, and I eventually settled on one that worked the least worst, and just try to do the best I can. I am even considering quitting all together. I believe if the withdrawal effects were not so serve, I would have already.

This was my experience as well -- having the less worst med. Withdrawal was hard, but doable. I've been clean for a year and a half. My symptoms are still wild but it was a choice I made, I was medicated for about 5 years with different meds, trying out different stuff and it got to the point where I didn't really know what was working and what wasn't. Now that I've been off meds for this long I feel like I can re-evaluate them again. I guess I'm trying to say, it's hard but doable.

We've tried everything short of antidepressants (e.g. Wellbutrin). I was treated by specialised ADHD centre (they don't treat anything else) that we have here in the Netherlands.

In a lengthy conversation with the specialist after having tried and shot down every option under the sun, I was asked why I believed none of them worked and what I was then expecting. Turns out what I was experiencing was the norm; Current ADHD medication options are a lot like crutches or wheelchairs. Mitigations, nothing more.

My doctor was similarly surprised when I inquired about applying for the disability tax credit. I believe he said something like "Doesn't the medication work?" and then went on to emphasize the tax credits use for mainly severely physically impaired people. Yes, it works a bit, but it doesn't give me sufficient short term memory recall, it doesn't work if I haven't taken it, it doesn't help me maintain a livable sleep cycle or prevent me from burning out and keeping a job, or having even a remote sense of time passing. It helps me focus, a bit, under the right circumstances.

Thank you for saying this. People, including doctors and other mental health professionals, that I have met with are completely awestruck when I mention my experiences with medication not being something short of divine intervention.

I describe my experiences as not being life changing, but better than nothing.

Came to make this comment. Lots of people (myself included) struggle with building habits/rituals despite years of continued attempt. Once I accepted that it might not be a character flaw and I might need some external help, I was able to stop reading articles like this and find methods that helped me specifically.

Can you share the methods?

I am sure many of the readers here are aware of Tiny Habits (and the variations thereof).

To create a ritual/habit, you make first make the easiest component easy to do. Instead of writing for an hour, you just log in at 8am. Then you type a sentence and so on, and eventually you have a full blown habit.

Which one is it? I found a “Tiny Habit” and an outdated “Tiny Habits” on App Store.

It's not an app (although those apps may help implement it, idk). It's a method from a researcher B.J. Fogg, who wrote a book called "Tiny Habits" [1]. I haven't read that one, but I listened to a similar approach in "Atomic Habits" [2].

[1]: https://tinyhabits.com/ [2]: https://jamesclear.com/atomic-habits

yes. I haven't read atomic habits but I also understand it is a similar approach.

Worth taking the free 5 day program via email on the tiny habits website.

The insight there is that you need less motivation to act if the action is very easy so you make it as easy as necessary so that you don't need much motivation.

I have a checklist to do every morning. The first item is "make coffee". I've been doing my checklist now for years.

Imagine if I had put an "eat that frog" item there instead. That checklist would be ancient history.

I'm writing a book at the moment (https://learndevops.com.au/) and for me I've found I go days, sometimes a whole week, without writing. When I do eventually write I push out upwards of 5,000 words.

This system has worked well for me. If I try and change this I fall into a sort of resentment that I have to do something when a calendar is telling me to.

The thing is though: if I were to write everyday for an hour, and produce 300-500 words, I'd output... 2,500 words per week. That's not bad. In fact it's good, actually.

So I don't know. I agree with the article, but I also find letting creatively and desire to a grip on me and then running with it has resulted in big output.

I just wish this was somehow sustainable in a job. I can totally see this working for me, and in some fact, I guess I probably do this in some way or another -- especially for hobbies.

> I just wish this was somehow sustainable in a job

I think I see what you mean.

Ultimately when you're working for money you're solving problem's for other people. Those people, the ones paying you, are expecting delivery of the solution in a particular time frame. So that doesn't work with this kind mindset, sadly.

Same with a business you work for: they have expectations you have to meet versus, "You'll get X when I feel like producing it."

It's why I want to be a content creator: I have more freedom with my time.

There's a really interesting article by the historian EP Thompson that talks a bit about pre-industrial work patterns called 'Time, Work Discipline and Industrial Capitalism'. He makes the point that before clocks and factories, work was usually seasonal and came in spurts of very hard work interspersed with idleness, and that this is also how a lot of artists work. Your description sounds similar!

That's an interest point! I'm going to find and read that.

It reminded me of the guy from Thailand (TED Talk - linked below) who didn't understand why we make our lives so complicated when he can work for 2-3 months of the year and spend the rest of it wondering which of his six houses, which he built, he's going to live in - https://www.youtube.com/watch?v=21j_OCNLuYg&list=PLf_dOHZ768...

It's possible that procrastination is not a software problem to be fixed behaviorally, but a wetware problem that needs to be addressed chemically.

By way of analogy, imagine that you have a crippling fatigue due to low thyroid activity, and not knowing about the underlying issue you try to fix the fatigue by a rigorous exercise and rest regime. The progress will be painfully slow and often reversed. Alternatively you can get the thyroid pill and become a normally functioning human without the super-human effort.

I find that idea fascinating.

I tried the thyroid theory for my fatigue actually and it didn't help. It was something else but still the same idea. It was a 'wetware' problem (really effed up gut microbiome that needed to be whacked and restarted with good bacteria and feeding them the right food).

How did you find out it was the microbiome?

I had other symptoms too not just fatigue. So then Googling around, finding a lot of bad info or info that's obviously hocus pocus etc and slowly filtering down to "gut bacteria play a role in this, interesting". So then you gotta sift through the probiotics BS industry stuff and tried different "down to earth - not hocus pocusy" brands/strains. Really hard to find good info though if you don't really look for it.

You can see it in other posts from me. I think the histamine intolerance part was fixed by the Bacillus subtilis that's in what I take. Though some of the regular lacto bacillus strains certainly helped crowd out whatever was in me before. But some lactk Bacillus actually create histamine. For exame I could not drink Actimel.i can attest to the fact that it has live bacteria that make it to the gut alive because actimel gives me headaches (literal headaches not figure of speach)

Which probiotic strains did you try? Did you do anything else that worked?

I currently use Garden of Life Primal Defense Ultra. Because of the subtilis in it and not having too many histamine creating lacto strains. May or may not help you but did it for me.

I started with 1 a day and worked up to 3 a day over some weeks. I felt like crap for about 2 weeks. Like having a cold sick. Just no nose running and such. Then better than ever. Now I take one in the morning and one in the evening.

Oh and so I don't forget shortly after I also started keto. Real keto w/ less than 20g carbs. Did blood tests that confirmed I was in ketosis. That's the "and feeding them right" part. Did it for about a year which normalized all my off blood markers except for cholesterol which also improved but not below what is condered normal. Did it for a year. Now I no longer do keto but keep the sugar mostly away.

What did you do to fix your microbiome? Can you share? It would be really helpful!

In my experience the thing standing between procrastination and daily progress is bureaucracy.

Hmm.. not sure "ritual" is the right word. Maybe "routine" instead?

A daily stand-up is a ritual - doesn't necessarily contribute much, but serves to keep a group cohesive / give it a sense of belonging. Linting your code is a ritual -- could do without, but it keeps the more picky team members happy.

Doing something every day, that's more of a routine. It's effective, it advances the cause, and it creates a rhythm where that task becomes a part of you after a while, and the momentum is unbreakable.

A routine is a pattern of behavior, while a ritual is a specific, repeated set of processes associated with a routine.

I think the author is advocating for rituals as a way of more effectively building a routine.

Purpose is all that is needed for motivation, progress and overcoming procrastination.

The joy of completion, adulation from coworkers/customers, fear of being late to work, need for money to pay bills... some people it's a gun to the head.

Gather as many purpose providing elements to your life and you will never lack motivation or have procrastination again.

Bleeergh. Bro, please. You think I don't have purpose, dreams, ideas? The fuck am I suffering for then, accomplishing 1/100 of what I could have? You think I find this fun, useful or even tolerable?

I've been suffering for a long time for a variety of reasons.

The reason you suffer may be to due to expectations or desire.

I feel like I'm not longer suffering since I let go and started to embrace that life is a journey. What matters is the present, but it is hard to recognize that when we can look forward.

Life is a journey, I'm not even fucking journeying. My expectations are lower than you can imagine.

But no, I wake up every day wishing I was dead, I don't accomplish anything I set out to do, I don't enjoy my job, don't enjoy my food, don't enjoy talking to people, don't enjoy the trees.

I'm not writing this for pity, I know no one gives a fuck.

But reading "oh well, you should have more purpose" drives me fucking insane. It's the same shit I have had people say to my face.

You know what I need? Medication. The right one, the stuff I had once. And now I don't. Because doctors are no better than robots and should've never gotten the responsibility of managing one's life.

Our brains are physical organs that break the same way a leg or the liver does. There is no reason to avoid treating brains like we do all the other organs. But no, "well, try to will it into existence" is the main MO of doctors with supposedly years of education and experience. Not to mention the commonly held belief.

Because most people have never gone through any serious mental illness and just can't imagine the hell.

I was suicidal at 14 and most of my life has been a mental nightmare. I understand completely where you are at.

What I found out from literally trying many suggestions from people on how to make my life better was that some of them worked.

You have to do something because as you have stated, no one is going to do it for you.

Take a leap of faith and ask everyone tou meet what they think you should do and actually fucking try it.

You are going to be amazed one day if you do.

I was there, and then I started to do weed.

Every day was the same without any enjoyment, and I considered just throwing myself in front of a bus. I tried some drugs from the doctor, and I lost control of my mind. It wasn't pleasant. The process for diagnosis was laughable. So, I tried weed for the first time.

Now, weed wasn't a magic fix, but I did a few bong hits and I didn't feel anything at first. Then, I went to drink some water and it was as if I saw the radiant beauty of glass and light interact for the first time. There I was standing in my kitchen staring at the bottle of a glass. I was in awe.

Now, I don't really need weed anymore, but I did develop a sense of awe of the wonder of reality. It's kind of amazing to think about things like why do we exist.

Purpose is how we distract ourselves or amuse ourselves, but curiosity is how we can find gratitude for the positive things in life. Here we are. We are a part of the universe that can observe the universe. What the fuck are we? What is consciousness? What does it mean to be alive?!?

I give a fuck, but I also don't know how to help. Most people barely know how to take care of themselves because we live in a chaotic world. We are frail beings living fragile lives in a psychotic world.

I'm good at some stuff, and got there by practicing, but the stuff I'm great at* I got to through love. It's extremely effective, if you can accept the constraint on choice. You can (conditional on willpower) choose what to study diligently, but choosing what to love is harder, maybe impossible.

*I speak amazing-for-a-gringo Spanish largely because I married a Colombian. I'm CTO in two places at once because I coded a lot of projects and learned a lot of languages for fun. And I used to play piano or guitar on average 4 hours a day, which paid of by making me good at it but in no other material way -- almost no money in particular -- so take that as an argument in either direction.

Routine definitely helps a ton. I'm currently bouncing between places and I noticed that I excercise a lot more when in one of the places.

The writer's zoom call mentioned in the article also has the benefit of social accountability and a dedicated time slot with a singular goal. Flow.club (launched yesterday on HN) has this aspect to it. For the past two days I've done three sessions on trail and each were productive. I plan to continue a few more sessions before my trail ends.

Procrastination is largely an emotional management issue. Strategies like this can still be helpful for many people, but this doesn't really address the core issue

This might be a neat way to sidestep emotions altogether.

Also I found that setting up your environment such that the path of least resistance is towards your ritual helps.

For example, already having the book you’ve been meaning to read placed on your empty desk helps you finally get started on reading that book.

Also known as discipline and routine. It's pretty well known that "motivation" is a phantom that can't be relied upon. Setting a routine and just following it consistently is the 'secret'

Keep motivation is the key to me. It's like avoiding doing repeated task in long hours. Try to switch to different habits could help you forget boredom and actually focus on current task.

Excelente advice, having to keep a schedule forces you to start which is often the hardest part. Thanks for the post.

Accountability with the potential for consequences is the cure for procrastination (for me).

So true

that right there is what triggers my procrastination.

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