![]() These results suggest that behavior is better reinforced closer to deadlines. One study that observed pigeons completing a task found that the birds were more likely to respond to signals given near the end of the task’s duration rather than signals at the beginning of the task. Willink emphasizes the negative effects of procrastination, but psychological research suggests that this process is natural, and even shared with other animal species. The point is to avoid giving in to the immediate gratification of taking a break, which might lead to the spiral of procrastination and cause you to abandon your discipline. ![]() If you’re still tired the next day, rest. Willink says that by the next day, you may realize you didn’t need the break and were simply lacking discipline in that moment. When you think you need a break, take it the next day. For example, silence your phone and remove it from your desk when you’re sitting down to work in the office or at home. Willink says you can set yourself up for success by removing things that cause distractions or unproductive contemplation. Since you don’t have to worry about eating too much before your workout, you might as well have an extra breakfast burrito…or two. For example, If you hit the snooze button once or twice, you might not have time to exercise before work. On the other hand, if you fall off the path early, it’s easier to spiral and justify abandoning the rest of your goals. For instance, because you got up when you were supposed to, you have plenty of time to get your workout in before work. Starting your day with strict discipline will help you stay on that path for the rest of your day. Throw your covers off and move to your feet before you can even think about slapping the snooze button. For example, get up when your alarm goes off. ![]() The fix, according to Willink: Don’t hesitate, take action.
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