The Neuroscience of Procrastination

Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

We all procrastinate, some more than others. If you are prone to delaying tasks over time, it can cause a massive disturbance in your productivity. Some connect procrastination with laziness and a lack of willpower. However, studies now link this habit to your neurological makeup. Procrastination occurs as a result of the struggle between two different sections of the brain. It is basically an issue with human emotions instead of willpower.

The two parts of the brain responsible for procrastination behavior are the amygdala and the prefrontal cortex. The amygdala is an almond-shaped set of neurons responsible for our fear response and emotional processing. The amygdala is better known as a survival mechanism that keeps on scanning our lives’ terrain for any threat. As soon as it detects something “dangerous,” it starts releasing hormones that can change your physiology while allowing you to avoid the attack. Alternatively, the prefrontal cortex is responsible for self-regulation. The prefrontal cortex helps us to set and achieve goals.

The science behind procrastination

When you procrastinate, your brain basically dances between the emotional response and the limbic system. Procrastinators do not want to do something because they find the task frustrating, tedious, or it causes them anxiety. This emotional response is mainly rooted in the limbic system, which helps you decide whether a task is unpleasant or attractive. The amygdala promotes avoidance behavior while making you run from tasks that appear threatening. These internal threats lead to procrastination habits, and the tasks can get worse over time.

The prefrontal cortex attempts to help people ignore negative feelings while pushing them back to work. Even if the task seems unpleasant, this part of the brain can motivate you to execute it fast to get a reward. Researchers have conducted MRI scans of people who procrastinate regularly. Results show that procrastination causes multiple neural actions that prevent the prefrontal cortex from taking control. Therefore, people prone to procrastination keep on delaying otherwise essential tasks.

How to stop procrastination?

If you are also experiencing the habit of procrastination, it is good to find some trusted ways to win over the emotional responses.
Here are a few tips and tricks to help you deal with the neuroscience behind procrastination so that you can balance this equation:

The first thing you need to do is live in the present instead of thinking a lot about the future. When you trigger your brain to focus on “now,” it will worry less about the negativities associated with the future. For instance, if you have to complete a project at the office, focus on how to execute it effectively instead of whether it will provide the desired results or not in the future.
At the same time, boost your willpower and motivation to get things done on time. Try to suppress your limbic system’s response while listening to the prefrontal cortex to motivate you to do things on time.

The Connection between Procrastination and Guilt

By Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

If you have a tendency to procrastinate, guilt can come to dominate your emotions, which creates a vicious cycle: You procrastinate about something, which generates a feeling of guilt. That guilt further stops you from acting and only increases the sense of guilt, leading to more procrastination.

The cycle is tough to break.

Many people get stuck in this loop at some stage of life. But you need to find a way to deal with these destructive impulses so that you can become more productive in the future. The pain of guilt should not stop you from carrying out vital tasks; instead, it should motivate you to handle your commitments, values, and intentions more effectively.

Tips for dealing with the cycle of procrastination and guilt

When guilt is paired with low self-discipline, high expectations, and low self-compassion, it can quickly become dysfunctional. You need to self-regulate your emotions and control your behavior associated with procrastination. Here are five trusted ways to help you deal with the guilt caused by procrastination:

Try self-compassion. Self-criticism and guilt go hand in hand. We do not just keep on feeling guilty for not doing things in a timely fashion; we also continue criticizing ourselves for that. This behavior adds more negativity to your mind, and you will feel worse. And it ultimately leads to more procrastination. The alternative to this behavior is to insert a healthy dose of self-compassion into the cycle. It is the perfect combination of common humanity, self-kindness, and mindfulness. You need to understand that procrastination is very common and definitely not the end of the world; instead, you need to open new doors and make yourself ready to accomplish things on time again.
Forgive yourself. The self-compassion is closely associated with self-forgiveness, and it can help you deal with procrastination-related guilt. You need to move towards self-acceptance instead of self-punishment to reduce negative emotions and do better next time. This approach can help you avoid procrastination behavior in the future and never experience that guilt again. The idea is to accept your mistake and look for ways to improve your upcoming projects’ performance. It will soon help you to get back on track.
Strengthen your emotions. Procrastination is a matter of emotional intelligence, and it is also defined as self-discipline. The idea is to manage your emotions to align with your intentions, morals, and values in the best possible manner. You can prevent the negative emotions that invite guilt into your mind. Instead, nurture positive vibes and strengthen your abilities to regulate skills. This is a crucial step to channel your energies towards a healthy and happy life.

Top 5 Business-Plan Hacks for Entrepreneurs

Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

Whether you run a nonprofit, work on your own, or are a seasoned entrepreneur, chances are, you’re in the throes of building your 2021 plan for your business and/or your life. No matter what, in developing a business plan, it is always essential to start with a solid vision. Writing your business plan may appear a daunting task, especially if you are a beginner, but this is actually not that difficult a task. If you follow all steps below accurately and in proper sequence, you can enjoy great results in the long run. Here are a few business plan-hacks that entrepreneurs can follow with ease:

Incorporate multiple viewpoints

Entrepreneurs must have different perspectives as they give form to their vision. It is essential to understand that each person in your organization has his or her own viewpoint to see strengths and weaknesses. If you want to succeed, it is better to consider pulling all those ideas together. This will help you create a well-rounded perspective that could lead to a fruitful future journey.

Analyze your business’ current situation

It doesn’t matter how long ago you launched your business; it is always important to track its performance and understand current situations. You may choose to do a SWOT analysis (“strengths, weaknesses, opportunities, threats”) to evaluate your business’s current state. Excelling at this step may reveal challenges and opportunities that you might otherwise miss. It is among the most trusted tricks used by entrepreneurs to identify the best growth ideas for the long run.

Set short term and long-term goals

To analyze and gauge your business’s growth, you must create both short- and long-term goals. It is not possible to achieve the ultimate goal of business by just taking blind steps. Instead, you need to decide on a reasonable journey to accomplish your dreams with realistic, actionable steps. Experts advise business owners to write down all the short- and long-term goals. Make sure you mark them when they are accomplished and write down your analysis and resulted in growth.

Create a cohesive plan, but build in flexibility

It is always good to set up an effective plan for your business, but it doesn’t mean that you should lock yourself with that particular strategy. Instead, growth demands flexibility, and you may have to make some relevant changes whenever needed. It is better to attach yourself to the smaller limits and find ways to grow most effectively. This could take your business to a whole new level.

Stay focused on your journey

Distractions, fear, stress, and anxiety are part of life. They may come and go depending upon the surrounding situations. But through it all, you must stay focused on your journey. Eliminate all the interruptions and stay motivated to achieve your goals.

These simple yet effective plans may help you grow your business in the competitive market while building a solid impression.

The Connection between Procrastination and Executive Dysfunction

By Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

Executive functions comprise mental skills that allow us to focus, plan, and remember instructions while juggling multiple tasks simultaneously. But if you are suffering from executive dysfunction, you may experience challenges in these activities.

In clinical terms, executive dysfunction covers an extensive range of emotional, behavioral, and cognitive struggles. Most of the time, executive dysfunction may occur due to some other disorder or brain injury. For instance, many people who suffer from ADHD also report symptoms of executive dysfunction.
Some of the most common symptoms of this condition are:

Time blindness that links to the inability to plan or keep future events in mind.
Difficulty aligning your actions to meet various long-term goals.
Trouble in organizing materials and setting up schedules.
Problems in controlling impulses and emotions.
Difficulty in processing and analyzing information.

In professional settings, executive dysfunction is often linked to procrastination. Experts define procrastination as a failure in self-regulation with the inability to resist other pleasurable activities, social temptations, and immediate rewards. These individuals may also fail to maintain, initiate, and terminal actions in a goal’s direction.

If you feel distracted and find it difficult to concentrate due to procrastination or executive-function disorder, here are a few trusted strategies that may help:

Use a checklist

This idea works really well when you have many tasks to do daily like filing papers, sorting incoming correspondence, returning phone calls and checking emails, etc. Before you start your workday, it is good to prepare a list of all tasks you have to accomplish and not forget to mark them when they are done.

Avoid temptations

When you sit down to work, eliminate distractions by shutting your door and windows to keep noises and visitors out. It is also good to turn off email and social media notifications to avoid distractions. It may help you to stay focused on your work without spending time on social media feeds unnecessarily.

Set a timer

Setting deadlines for your work may help you to complete tasks on time and with enhanced efficiency. When you have so many things to do in sequence, set a timer for every task and make sure you do it within that limit. If specific tasks take longer, schedule reward breaks in-between to stay motivated to work.

Monitor yourself

It may be the most challenging task for many of us, but if you do regular monitoring of what you have worked on, what you have accomplished so far, and what is left behind, you may stay motivated. Even if you cannot track your performance alone, prefer to organize a weekly meeting with your countability partner, and discuss your progress. It may help you to get more work done with ease.

Once you can regulate your actions in the day to day life by following above mentioned tips and tricks, it will be easier to handle the symptoms of executive dysfunction and procrastination.

SMART Goals and How to Write Them

Whether you are an entrepreneur, a 9-to-5 office worker, or a stay-at-home parent, you need goals. You will have no idea where you are going and if you’re making progress in the absence of them.

Setting goals using the SMART methodology is an excellent way to get started. It is a method of writing goals that follow specific criteria. So what are “SMART” goals anyway?

It is generally accepted that the SMART acronym was codified in 1981 by George T. Doran, a consultant and former Director of Corporate Planning for Washington Water Power Company, in a paper entitled “There’s a S.M.A.R.T. Way to Write Management’s Goals and Objectives.” In his paper, Doran provides some clarification for readers on applying the SMART acronym:

“‘How do you write meaningful objectives?’- that is, frame a statement of results to be achieved, Managers are confused by all the verbal from seminars, books, magazines, consultants, and so on. Let me suggest, therefore, that when it comes to writing effective objectives, corporate officers, managers, and supervisors just have to think of the acronym SMART. Ideally speaking, each corporate, department, and section objective should be: (SMART).”

— GEORGE T. DORAN

SMART stands for “specific, measurable, attainable, realistic, and time-bound.” You will see people using its variations, for example, “relevant” or “rewarding” instead of realistic and “achievable” or “action-oriented” instead of attainable. Through the SMART goals strategy, you will have a better understanding of your goals and your motivation.

How To Write SMART Goals?

Setting SMART goals can boost productivity and make it easier to achieve the goals, but how do you write them? Writing them might seem complicated at first blush, but shouldn’t be. Whether it’s your business, personal development, or studies, you can apply the concept of SMART goals.

S = SPECIFIC: First of all, you need to be very specific about what you want to achieve. Be as clear and specific as possible when it comes to objectives. For example, instead of saying that you want to get more profit in a particular financial year, be clear about exactly how much.
M = MEASURABLE: How will you know whether the goal you had set was successful or not? This is why it is essential to have a goal that is not just specific but measurable too. For example, instead of saying you will make more sales, you can set a goal like increasing the sales by at least 10% compared to last year.
A = ATTAINABLE: Is the goal you/ve set attainable or achievable? Often the mistake that so many goal-setters make is that they set goals that are impossible to achieve. It is good to have big dreams, but it is also essential to set goals that seem achievable.
R = RELEVANT: Have you set a relevant or irrelevant goal? Whether you are setting the goal for your business or for your own personal development, it needs to align with your business objectives or personal aspirations.
T = TIME-BOUND: Last but not least, make sure your goal has a specific deadline. Adding a time-bound component to the goal creates a sense of urgency, propels you toward the goal, and boosts productivity. Keep in mind; you need to set the ideal time bound for your goal. Too short or too long and time-bound loses its relevance and power.

The “SMART goals” template makes it easier to write down goals. By writing your goals following the SMART goals rule, you will be clearer about what you want to achieve.

Balance Your Dopamine to Manage Procrastination

By Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

Everyone experience the impulse to procrastinate from time to time. But did you know some scientific factors can be at the root of your predisposition toward procrastination?

The role of Dopamine in your procrastination habit

Studies reveal that Dopamine plays a vital role in how people respond to day to day life. Dopamine is basically a naturally generated chemical in the human brain, better known as a neurotransmitter. Brain cells use this chemical to communicate with each other and establish pathways with different nerve cells in the execution of a specific operation.

According to WebMD, “Dopamine plays a role in how we feel pleasure. It’s a big part of our uniquely human ability to think and plan. It helps us strive, focus, and find things interesting. Your body spreads it along four major pathways in the brain. Like most other systems in the body, you don’t notice it (or maybe even know about it) until there’s a problem.”

A specific enzyme known as tyrosine hydroxylase (TH) helps regulate dopamine development in the human body. This chemical messenger is responsible for motivation, memory, and attention. TH gene levels differ among individuals, leading to varying dopamine levels and other neurotransmitters in the brain. Dopamine levels are closely associated with an individual’s cognitive flexibility and impulsive behavior.

A recent study reveals that females who carried a particular variant of the TH gene are believed to have less control over their routine activities and are more likely to show procrastination behavior. Genetically, they are observed to have higher dopamine levels as well.

When you are already aware of the Dopamine’s connection with procrastination behavior, it is crucial to find some appropriate ways to balance your dopamine levels. Here are a few trusted methods to deal with this issue:

Get your dopamine level tested

Before you start making efforts to recover, it is essential to test how much dopamine levels are currently present in your body. Test reports may help you understand the imbalance level in a clear manner.

Create a Dopamine friendly environment

When you notice a tendency to procrastinate, you can adjust your dopamine levels by setting small goals first. This rewarding experience can help you rewire the brain and help you to complete tasks on time.

Generate a positive feedback loop

You need to experience frequent positive feedback to achieve your goals efficiently. The flow of Dopamine in your body will be highly affected by the positive reinforcement you receive to meet a certain challenge or after executing a critical task.

Take small steps to achieve your goals

No matter what important task you wish to accomplish without procrastinating, it is vital to move ahead in small steps. Putting in a small effort every day may help you build a new habit of completing tasks on time.

When you start improving your routine activity level while staying focused on priority-based tasks, it is possible to make your life more simplified and happier.

Best Practices for Organizing Your Digital Files

By Kevin Shirley, Associate Broker (DC), GRI, ASP, e-PRO

If you spend most of your time working on your computer, chances are that you end up creating lots of files, documents, and folders every day. Many people even end up storing all their documents locally on the desktop to ensure easy access. But after a few days, you may find it challenging to recognize the folders and files on the system. Moreover, improperly placed digital files may take up most of your valuable time to locate the right folder or file at the right time.

Learning best practices for organizing your digital files is a must. It may help you avoid complications in the storage, sharing, and searching for the desired documents and files. This is essential not just for individuals but also for business owners and employees, especially when working in a shared environment.

Create a folder structure

This may sound complicated at first, but there are generally three basic options for the folder structures. You can organize them based on the file type, data type, and project or client type. This structure ensures easy identification of folders and files so that you can save time while searching and sharing them. For personal files, you can create subfolders such as family, friends, finances, etc.

Stick to a specific organizing system

Once you are ready with the structure, it is better to stick to it for storing different documents. Plan to follow it for at least 3-6 months strictly, and then you will be used to the pattern. It will also help you recognize which things are critical and must be protected with passwords. Also, it ensures an easy optimized file system.

Use default installation folders

It is vital to use default file locations while installing different applications. In window systems, the application program files by default are saved in the Program Files Directory. If you try to install applications anywhere else, it may get confusing over time. Hence, it is better to follow default locations for installations so that you can access the system files easily when needed.

Nest folders

It is useful to create folders within the main folders whenever needed. For instance, when you have designed a folder for financial documents, you can create separate subfolders to store invoices, balance sheets, customer data, and correspondence files. This nested folder system’s primary goal is to locate similar types of files at a specific location.

Back up files regularly

Experts advise following appropriate backup routines for your system folders and files to some other drive. It is better to keep a hard-disk where you can store all your essential documents from time to time. It will save you from trouble even if your laptop or desktop operating system suffers some major issue.

Once you start following these simple tips and tricks for organizing your digital files, it will be easier to manage your routine work without worrying about lost files.

5 Ways to Manage Procrastination During the COVID-19 Pandemic

The COVID-19 pandemic has affected all our lives in many profound ways. The typical social distancing practices, quarantine, and increasing stress rate due to health issues have left many of us unmotivated, feeling lost, and less productive. These consequences are nudging many of us ever closer into the trap of procrastination, which is often confused with laziness. In general terms, laziness is a feeling of not doing anything, whereas procrastination involves the bad habit of leaving some critical actions pending for no real reason.

In the moment, procrastination may give a fleeting pleasant feeling as you avoid doing a task that you do not like. But in the long run, putting something important off could be more stressful. Here are five essential ways to help you manage the habit of procrastination during the COVID-19 pandemic:

Set simple routine goals. Living a goal-oriented life has several benefits. It helps people become more organized and can also help you track your progress in terms of goals achieved daily. Goal setting is the best way to prevent confusion regarding what needs to be accomplished first and bring personal affirmation and validation for your goals. But one should always take care to set up realistic and achievable goals so that you can feel positive while accomplishing them.
Set a deadline for your work. Setting particular deadlines for your routine work may help you feel the right pressure to finish it on time. It will help you avoid falling into the trap of “I will do it later.” Moreover, you will be able to make the best use of available time while staying encouraged and prepared to handle it well. Setting a deadline is the best way to avoid leaving your work for tomorrow, and hence, you will naturally be more productive in life.
Spare time for yourself. Sparing some “Me Time” is the most important practice to help avoid procrastination, and it can improve your general lifestyle as well. When you take care of yourself, you get better strength and determination to handle life’s challenges. But first of all, you should understand that self-care is not like being selfish; so, you should not feel guilty about it. Instead, it is the best way to uplift your energies and mood so that you can perform better in your personal and professional life.
Be aware of the consequences. It is crucial to be mindful of the consequences associated with procrastination. It may create the desired amount of pressure on your mind to get the work done on time. This tactic is vital in helping you stop wasting time while accomplishing tasks on time. Furthermore, being aware of the consequences may help you to enhance your motivation, energy, and productivity levels.
Prioritize difficult tasks. The best way to avoid procrastination is to prioritize tasks, especially those that are difficult to handle. When you begin with the easier tasks first, it may lead to poor time management, and you may not allow yourself adequate time to handle the difficult ones later. Moreover, difficult tasks need more energy and focus; therefore, it is better to do them first.

Organize Your Briefcase or Purse with These 6 Steps

By Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

Have you ever had to unexpectedly open your bag at the airport to find your passport or boarding pass? Did people stare at you when you spread all your personal items out on the conveyor belt during your hunt? We all have these memorable moments with our overstuffed purses and briefcases! But these incidents don’t stop us from loving the convenience of them.

There is a particular corner in our heart for tote bags and briefcases because of the ample space that they offer. But you can fill them so much that they cause shoulder pain. Hence, they must be optimally filled and beautifully organized, so you don’t feel embarrassed if you have to open it in front of someone.

Here are a few quick hacks to maintain the order of everything in your bag!

Empty the entire bag. Remove everything out of the bag and all its internal pockets and dust it out over the sink. This is to clean the dirty bottom of the bag.
Get rid of unnecessary items. Now that everything is removed, let’s only put back the things that you really need. A quick tip – keep only those items that you have used in the last 5 days. Scan your bag and get rid of all the old receipts, loose coins, expired credit cards, loyalty cards, paper scraps, unreadable notes, expired mint and gum, dirty comb, handkerchief, masks, and floating tissues. If you don’t have any of it in your bag, you are already pretty well organized!
Keep a separate wallet for money and cards. You should keep a separate smaller wallet inside your bag, containing cash, one ID, and one or two appropriate credit or debit cards. Never put money randomly in your bag as there are chances that it may tear, and you might accidentally drop some of it while extracting something else out of your bag. You should be able to carry this wallet separately when you are visiting a nearby store.
Choose the correctly sized bag. More space often means creating more room for clutter! As true as it is for bigger homes, it’s also true for bigger purses and briefcases. Re-evaluate the load that you are carrying on your shoulders. Do you really need a bag of this size? If yes, do you need all the items that you have put into it? Make sure you choose the purse or briefcase of a size that is easiest to carry every day.
Group similar items together. You may want to have a separate smaller moisture-proof makeup wallet or toiletries bag in your purse or briefcase. If you through these individual items in your big bag, you run the risk of them leaking and damaging essential papers, electronics, or the bag itself. If you carry electronic gadgets accessories, group them together, so the wires don’t get tangled.
Invest in organizers. There are multiple small pouches currently on the market that can act as inexpensive organizers. You can use them to store files, scarves, notebooks, pens, and grocery bags, elegantly and cleanly.

So, follow these tips to ensure that old receipts don’t litter at the bottom of the bag!

Hacks for Working in Your Car

By Kevin Shirley, Associate Broker (DC), ASP, GRI, e-PRO

Whether you are looking for a change in your work schedule or need to get work done between client meetings, a work set-up in the car may increase your comfort and productivity. Among other things, this pandemic has shown us new scopes of working from home or remote locations. However, to make a work-from-car routine comfortable and fruitful, you may need to invest in some essential accessories.

Here are a few items that will help round out your mini car office:

A laptop desk. Holding a laptop for hours on your lap may lead to significant discomfort. It is better to invest in a lightweight and sturdy steeling wheel desk that can help you put your laptop safely in front of you. These specially designed desks can be fixed easily on the steering wheel, and you can disconnect them while driving. The compact design makes them suitable for back-pocket storage.
Power inverter. You cannot charge everything with a car adaptor plug or USB. Most of the laptops even require a traditional AC outlet. In this situation, a lightweight, ultra-compact car inverter can serve your needs. These power inverters generally come with two-three USB ports and few AC outlets, so you can hook-up multiple devices with ease. But while buying one, you should ensure that it can serve the rating of your gadgets.
Wi-Fi connection. While working in the car, you may also need a reliable Wi-Fi connection. Of course, you can grab Wi-Fi from a nearby restaurant or store that offers free connectivity to all visitors; but make sure you are connecting legally and securely. Whenever a reliable public connection is not available nearby, you may be able to turn your smartphone into a Wi-Fi hotspot and share internet access with your laptop.
Mobile printer. If you are serious about remote working from your car, you may also need a portable printer. There are so many options in the market; most modern printers work perfectly well with Android and iPhones to give instant print commands. But make sure to protect your heat-sensitive printer during the hot summer days.
Food and drinks. It is not just about work essentials. When you plan a long work session in the car, arranging for food and snacks is also essential. It may save you from interrupting your work to find a café or coffee shop time and again. Also, having a hot coffee with some snacks may power up your energy, enabling you to work over the long haul.

Now you have gone through the essential tips and tricks to work from your car. It is good to get these necessary tools, and soon you will be able to boost your productivity on the go.