I Know What to Do, So Why Don't I Do It?

1. Procrastination is an Emotion-Management Problem, Not Time Management.

As you turn the pages, you’ll realize procrastination is not due to haphazard time-management skills. It stems from poor emotion management, as I’ll explain in chapter 1.

Redefine procrastination. Many believe procrastination is a flaw in time management, leading to endless lists and scheduling apps that fail to address the root cause. The truth is, delaying tasks is often a coping mechanism for negative emotions, such as resentment, boredom, anxiety, or fear of failure. For instance, you'll find time to file taxes for a refund, but delay when you owe, not because of time, but to postpone the distress of calculating your debt.

Motivation's emotional core. Motivation, derived from the Latin word "to move," is inherently tied to emotions. We act to experience pleasure or avoid pain. When a task evokes negative emotions, our motivation wanes, leading to avoidance. This emotional tug-of-war explains why we prioritize enjoyable activities over necessary, but unpleasant, ones, even when deadlines loom.

Willpower is finite. Unlike a skill, willpower is like a muscle that fatigues with overuse. After expending significant mental effort on one demanding task, your capacity for motivation is depleted, leading to a "plateau" where starting another complex project feels impossible. Recognizing this need for recovery is crucial; pushing through exhaustion often results in inferior work and increased anxiety.

2. Unlock Motivation by Identifying Your True Rewards.

Reflect on what it was you found sufficiently rewarding so that you worked night and day to achieve a long ago objective. Chances are it’s what you still find rewarding today.

Past success holds clues. To reignite your drive, look back at past endeavors where you effortlessly achieved goals, overcoming obstacles with ease. The author, for example, realized his passion for playing the trumpet was fueled by the excitement of competition, not just the music itself. Identifying this core reward—whether it's excitement, mastery, recognition, or something else—is the "carrot" that can propel you forward in current challenges.

Rewards drive behavior. Human desires, from power and possessions to knowledge and excitement, are satisfied by pleasure and thwarted by displeasure. Understanding what truly rewards you allows you to weave that element into your current tasks, making them more appealing. For the author, incorporating an element of risk or racing against the clock provided the excitement he craaved, turning potentially boring tasks into engaging challenges.

Tailor your motivation. Since "one size never has nor will fit all when it comes to behavior," your unique reward system must be identified and applied. What motivates you might be entirely different from what drives a colleague. By understanding your personal "carrot," you can customize strategies to maintain motivation even when faced with significant challenges, transforming daunting tasks into rewarding pursuits.

3. Transform Fear of Failure into Fear of Regret.

Shift your focus from fear of failure if you take action to fear of regret if you don’t. Take advantage of the extra momentum you’ll achieve by viewing the outcome of your decision from the perspective of what you will lose (like a $20 bill, worse) instead of what you might gain (like a $20 bill, happy).

Fear is the ultimate procrastinator. Of all emotions, fear of failure is the primary driver of procrastination, often intertwined with self-doubt, anxiety, and even anger. This powerful emotion, designed for survival, can paralyze action, leading to a cycle where avoiding unpleasantness paradoxically creates more stress and unpleasantness.

Losses loom larger than gains. Research shows that the sadness experienced from a loss is often greater than the pleasure derived from a comparable gain. This psychological principle can be harnessed to your advantage. Instead of focusing on the potential failure of taking action, consider the profound regret you might feel if you don't act. This reframing can convert inertia into powerful momentum.

Knowledge conquers fear. Fear is an emotion of the future, driven by the inability to predict outcomes. The more information you gather about a project, its potential obstacles, and necessary skills, the less uncertainty and fear you will experience. This proactive approach allows for better planning, attenuates anxiety during setbacks, and builds confidence, turning the unknown into the manageable.

4. Break Bad Habits by Disrupting Cues and Creating New Rewards.

Success in changing any habit has to begin by eliminating the cue.

Habits are automatic loops. Habits operate as "habit loops" consisting of a trigger (cue), a routine (behavior), and a reward. These loops, whether beneficial or detrimental, become automatic, often running on autopilot. Procrastination, when habitual, is triggered by thoughts of a task, leading to a routine of delay, and rewarded by temporary avoidance of discomfort.

Disrupt the cue. To break a procrastination habit, the most critical step is to identify and eliminate the initial cue. Just as a cow's trauma disrupted a complex animal show by removing the first bell, removing the trigger for your procrastination routine can halt the entire sequence. This requires conscious awareness of when and why you typically delay.

Replace with rewarding routines. Habits never truly disappear; they are overridden by new ones. To form a productive habit, link a new routine to an existing cue and ensure it's followed by an immediate, satisfying reward. For example, after your morning coffee (cue), go for a brisk walk (routine), and enjoy the endorphin rush or a healthy snack (reward). This leverages the brain's wiring for immediate gratification, making the new habit more appealing than the old one.

5. Align Your Goals with Your Deepest Beliefs and Values.

If you want to succeed in making positive changes in your life, you must connect your goals with your beliefs.

Beliefs are life's blueprint. Your core beliefs and values are the foundation of your identity, shaping your choices, emotions, and ultimately, your life's direction. When your goals and lifestyle are incongruent with these deep convictions, it creates inner turmoil, leading to regret, sadness, and even physical ailments, hindering your ability to achieve anything meaningful.

Uncover your true north. Many people pursue goals to please others or conform to societal expectations, rather than aligning with their authentic selves. Exercises like the "lottery test" (imagining how you'd spend $10 million in five minutes) can reveal what you truly value. Understanding whether your beliefs are core, cultural, hand-me-down, advertised, or biological is crucial for identifying those that serve you versus those that hold you back.

Challenge limiting beliefs. Regularly scrutinize your beliefs by asking: Are they truly yours? Are they based on experience? Have they ever hindered a goal? Are they serving a useful purpose? For instance, the belief "I can't do math" might be a childhood hand-me-down, not an inherent truth. Changing an environment that conflicts with your beliefs (e.g., leaving a job) or consciously altering a belief itself can unlock immense potential.

6. Shape Your Reality: Perception and Optimism Drive Action.

What the eye sees and what the ear hears is what is already in the mind.

Perception dictates response. We don't respond to absolute reality, but to our brain's electrochemical interpretation of it—an "abstraction of reality." This means two people can experience the exact same event (e.g., a lecture) and perceive it in entirely opposite ways, based on their pre-existing beliefs and filters. This "artistic license" of the mind can distort reality, leading to inappropriate emotions and behaviors, including procrastination.

Optimism is a choice. Optimism isn't about naive positivity; it's a realistic explanatory style that views adversity as temporary, external, and not pervasive. This mindset, often ingrained in childhood, allows individuals to rebound faster from setbacks, seeing them as challenges rather than insurmountable obstacles. The author's childhood experience of being told his poor grades were due to his choices, not his intelligence, instilled a powerful sense of control and optimism.

Cultivate an optimistic outlook. To shift from pessimism, practice Martin Seligman's ABC technique:

• Adversity: Objectively describe the problem.
• Beliefs: Examine the thoughts shaping your response.
• Consequences: Reflect on your actions and their outcomes.
  This cognitive behavioral approach helps dispute harmful thoughts and create alternative explanations. Additionally, creating vivid mental images of desired outcomes, like speed skater Dan Jansen visualizing victory, can prime your brain for success.

7. Leverage Social Support and Master Dealing with Difficult People.

Loneliness is almost as much a risk factor for disease as high cholesterol or smoking.

Social connection is vital. Humans are social creatures, and meaningful relationships are not just sources of pleasure but critical for mental and physical health. Social support can sustain motivation, aid in goal pursuit, and even boost the immune system, reducing stress-related hormones. Studies show that strong social networks correlate with greater life expectancy and reduced incidence of illness, highlighting its role as a powerful behavioral intervention.

Navigate toxic relationships. While social support is crucial, some relationships can be detrimental, draining your motivation and diverting you from your goals. Recognizing and strategically dealing with "difficult people"—belligerent supervisors, backstabbers, crisis seekers, invalidators, or ostracizers—is essential. Strategies include:

• Belligerent: Calmly state boundaries, ask for a time-out, agree on rational discussion terms.
• Backstabbers: Confront as a group, state clear expectations for direct communication.
• Crisis Seekers: Frame your task as a crisis to redirect their energy.
• Invalidators: Ask for specific, actionable feedback rather than broad criticism.
• Ostracizers: Seek information from cooperative colleagues to circumvent them.

Empower yourself. The key is to avoid becoming a victim. Understand that you can control your responses and attitudes, even if you can't control others' actions. By setting boundaries, communicating needs, and choosing your interactions wisely, you protect your emotional well-being and maintain focus on your objectives.

8. Optimize Your Energy Through Sleep, Nutrition, and Strategic Timing.

Unless you have sufficient energy, you’ll lack both the will and the ability to achieve goals.

Sleep is non-negotiable. Chronic sleep deprivation is a costly epidemic, impacting productivity, safety, and overall health. With many internal biological clocks running on a 26-hour cycle in a 24-hour world, actively resetting your circadian rhythm is crucial. Exposure to morning sunlight, consistent sleep patterns, and avoiding sleep disruptors like caffeine and alcohol are vital for restorative sleep.

Fuel your body wisely. Proper nutrition is the body's fuel, directly impacting energy levels and cognitive function. Instead of three large meals, "graze" on five or six smaller, balanced meals to maintain stable blood sugar and avoid post-meal slumps. Prioritize adequate protein for muscle maintenance and brain chemical synthesis, and ensure sufficient fiber, vitamins, and minerals.

Strategic timing for tasks. Our energy levels and cognitive functions fluctuate throughout the day due to ultradian rhythms, which shift brain dominance every 90-120 minutes. Recognizing whether you're in a "left-brain" (analytical, language-focused) or "right-brain" (artistic, intuitive) phase can help you schedule tasks for optimal performance. For instance, tackle report writing when your left brain is dominant, and creative tasks when your right brain is more active.

9. Embrace Control and a Resilient Attitude to Overcome Obstacles.

However, there is always one thing you have control over right up until your final dying breath; your attitude, which no one can take away from you.

Control mitigates stress. The belief that you have control over a situation, even if partial, significantly reduces stress and its detrimental health effects. Studies show that animals with perceived control over stressors experience fewer health problems. Even if direct control is limited, choosing to act—rather than feeling helpless—transforms you from a victim to an agent, fostering optimism and resilience.

Attitude is your ultimate power. When external circumstances are beyond your influence, your attitude remains your unassailable domain. Stories like Phil, who survived multiple gunshot wounds in Vietnam by sheer determination to "spit in their faces," or Viktor Frankl, who found purpose in a concentration camp by believing he would one day answer questions about his survival, illustrate the profound impact of an unyielding spirit.

Coping styles matter. Personality types, or "coping styles," influence how we approach goals. While Type A (controlling, impatient) and Type C (accommodating, passive) have their contexts, a healthy mix is ideal. The "thrill-seeking" Type T, for instance, embraces calculated risks, which is crucial for innovation and growth. Understanding your dominant coping styles and adapting them to different situations, rather than rigidly adhering to one, allows for greater flexibility and success.

10. Prioritize Health: A Robust Immune System Fuels Goal Achievement.

That’s why maintaining a state of optimal health is a pre-requisite when setting about to achieve an objective.

Immunity is foundational. A robust immune system is essential for optimal health, directly impacting your energy levels, cognitive function, and overall ability to pursue goals. When your body is fighting illness, the energy and focus required are diverted, making goal achievement difficult, if not impossible. Maintaining immune balance—not too much, not too little—is key.

Holistic immune support. A healthy immune system relies on three pillars:

• Nutrition: Adequate vitamin C, balanced diet, and mindful eating (e.g., eating less, consuming chicken soup for colds).
• Exercise: Moderate aerobic activity (30 mins, 3-5 times/week) boosts immune chemicals and enhances restorative sleep.
• Sleep: Sufficient, quality sleep is crucial for growth hormone release, which supports immune cell growth and repair.

Mind-body connection. Your beliefs and expectations profoundly influence your health, as evidenced by the placebo effect. A positive attitude can reduce the likelihood and severity of illness, while chronic stress can derail immune function. By consciously managing emotions, fostering optimism, and adopting healthy habits, you empower your body's natural defenses, ensuring you have the vitality needed to achieve your aspirations.

Last updated: January 15, 2026