Every problem of inaction is ultimately a problem of emotion. This fundamental insight sheds light on why we often procrastinate, not because we lack the knowledge of what to do, but because we simply don’t feel like doing it. Understanding and leveraging emotional management is crucial for overcoming procrastination and achieving our most significant goals. In this blog, we’ll explore how to harness the power of emotional management, create conducive environments for productivity, and implement practical strategies to initiate and sustain behavior change.
Understanding Emotional Management
Emotional management is about recognizing and controlling our emotions to foster productive behaviors. When faced with a task, it’s common to feel resistance or lack motivation. This emotional barrier often leads to procrastination. The trick, then, is to master the art of manipulating our emotions to align with our goals.
Imagine your subconscious mind as a dog that needs training. Just as a dog can be trained to avoid undesirable behaviors, our minds can be conditioned to embrace actions that lead to success. This process isn’t as daunting as it might seem. By the end of this blog, you’ll have the tools necessary to start tackling your biggest life goals.
The Role of Environment in Behavior Change
When it comes to behavior change, the single biggest factor isn’t willpower, discipline, or motivation. Research clearly shows that the most critical element in determining behavior change is our environment. This can be disappointing to those who believe that sheer willpower can transform their lives. However, by understanding and utilizing our environment, we can make positive changes almost inevitable.
For instance, if your goal is to lose weight, start by clearing all junk food from your home. Pre-order healthy meals for the upcoming month when you’re not hungry. Want to wake up early? Place multiple alarm clocks across the room. These environmental adjustments force you into desired behaviors, reducing the reliance on willpower alone.
Creating Incentives for Yourself
Another powerful tool for influencing our behavior is creating incentives. Setting up rewards and punishments for our actions can significantly enhance motivation. Let’s take an example to illustrate this.
Meet Jiwon, a fan who dreamed of starting her own business. Despite leaving her job over six months ago, she had made no tangible progress. Jiwon is intelligent and educated, traits that sometimes contribute to overthinking and inaction. She had spent months on market research and brainstorming but had not taken concrete steps.
To help Jiwon, we created a system of incentives. She had to choose between working out to exhaustion or finally settling on a business plan. She chose the latter. By tying physical exertion to decision-making, she was motivated to act. This approach of pairing physical tasks with planning forced her to make real progress.
The Do Something Principle
The Do Something Principle is a strategy that emphasizes taking small actions to build momentum. When you’re stuck, doing something, no matter how small, can spur further action. This principle is grounded in the idea that action is not the result of motivation but the cause of it.
For example, if you don’t feel like exercising, start by putting on your workout clothes and walking around the block. Often, this simple action makes it easier to continue and even start running. Similarly, if you’re nervous about asking your boss for a raise, begin by scheduling a meeting to discuss your role. This initial step can make the conversation flow naturally.
Practical Application: Jiwon’s Story
Jiwon’s journey is a practical example of these principles in action. Initially, she was stuck in a cycle of overthinking, using her intelligence to find excuses not to act. To break this cycle, we implemented a series of physical tasks combined with business planning. She had to push a sled while we worked on her business plan, preventing her from overthinking and forcing her to take concrete steps.
The first step was to identify what she wanted to sell. She decided to create stories about craftspeople around the world, starting with a potter in Korea. From there, we broke down her goals into actionable steps: building the brand, finding customers, and setting up a pop-up store.
By creating a system where the pain of inaction was greater than the pain of action, Jiwon was compelled to move forward. Within weeks, she built a website, started social media accounts, and even traveled to Korea to meet with artisans. This chain reaction of progress was far beyond our initial expectations.
Leveraging Social Pressure
Social pressure is often seen negatively, but it can be a powerful motivator when used correctly. As social beings, we crave the approval of others and enjoy doing things in a group. Leveraging social pressure can add jet fuel to our motivation.
In Jiwon’s case, she leveraged social pressure by involving her friends and family in her business. She sold most of her initial products to them, creating a sense of accountability and support. This social engagement not only helped her achieve her goals but also motivated others around her, including me.
Embracing Failure as Progress
One of the most important lessons in behavior change is recognizing that failure moves us forward. Jiwon didn’t sell all her products or find pop-up shop locations within our time together. However, she learned valuable lessons about her business and herself. This failure was a stepping stone to future success.
It’s crucial to understand that the point of our goals is not just to achieve them but to embrace the journey. The process of striving towards our goals is what makes us feel fulfilled. It’s the action, the movement between point A and point B, that brings satisfaction.
Celebrating Accomplishments
Celebrating accomplishments is an integral part of maintaining motivation. Rewards for achieving milestones can create a sense of significance and meaning. However, it’s important to celebrate in ways that don’t hinder future progress.
For instance, after almost a month of hard work, I took Jiwon to Disneyland to celebrate her achievements. We used the trip not only for fun but also for productive discussions about branding and marketing. This balance ensured that the celebration reinforced her commitment to her goals rather than becoming a distraction.
Practical Tips for Implementing Behavior Change
Based on the principles discussed, here are some practical tips to help you implement behavior change and overcome procrastination:
- Create a Supportive Environment: Remove obstacles and temptations from your surroundings. Set up your environment to make positive actions easier.
- Set Up Incentives: Establish rewards and punishments for your actions. Make the pain of inaction greater than the pain of action.
- Leverage Social Pressure: Involve friends, family, or a community in your goals. Create a sense of accountability and support.
- Start Small: Use the Do Something Principle. Take the smallest possible action to build momentum towards your goal.
- Embrace Failure: View failures as learning opportunities. Recognize that each failure moves you closer to success.
- Celebrate Wisely: Reward yourself for achievements in ways that reinforce your goals. Avoid celebrations that might hinder future progress.
Mastering emotional management is key to overcoming procrastination and achieving your goals. By creating supportive environments, leveraging social pressure, and implementing practical strategies, you can make significant progress. Remember, the journey is as important as the destination. Embrace the process, take small steps, and celebrate your accomplishments. With these tools, you’re well on your way to tackling your biggest life goals.
Incorporate these principles into your daily life, and watch as your productivity and motivation soar. Overcoming procrastination is within your reach. It all starts with understanding and managing your emotions, setting up the right environment, and taking small, consistent actions.
Here are some reference links that provide further information on the topics discussed in the blog:
- Behavior Change and Environment:
- Incentives and Motivation:
- Do Something Principle:
- Social Pressure and Productivity:
- Embracing Failure:
These resources offer deeper insights and additional strategies for managing emotions, changing behavior, leveraging social pressure, and embracing failure as part of the journey towards achieving your goals.