Write “what to do” as “if… then…”
Grade ABig benefitTimeFreeLittle timeNo willpower
Change “I plan to do this” into “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” …
Time, energy and life paths / Chapter 4
Don’t waste time
This section is all about time. We look at how many hours you can save each day, week, or year, and how much the odds improve of finishing a task on schedule. We don’t convert time into extra years of life or into money. When money does come up, we only give the calculation method — no final figures. Most of the items here are backed by a single study or overall statistics from time‑use surveys, so the evidence grades are mostly B or C.
Write down exit criteria before starting
Grade BBig benefitTimeFreeLittle timeSome willpower
Before you start, write one sentence: if a given target is still not met by a given date, stop. Put several studies together, and this way of writing does help people pull out of things that were never going to get done. …
When deciding whether to continue, only consider future investments and future returns — not what has already been invested
Grade BMedium benefitTimeFreeLittle timeSome willpower
Money and time already spent make people more inclined to keep going. Across 98 datasets, this tendency remains consistent. …
Estimate timelines based on actual time taken in past similar tasks, not on plans
Grade BBig benefitTimeFreeLittle timeNo willpower
Students who estimated they would finish a paper in 33.9 days actually took 55.5 days to complete it; only 29.7% of them met their own estimates. …
Distribute an agenda beforehand; don’t hold meetings without one; stand if possible
Grade BMedium benefitTimeFreeLittle timeNo willpower
When an agenda is shared beforehand, attendees are more likely to view the meeting as useful. …
Cut down on meetings – use written asynchronous communication when possible
Grade BBig benefitTimeFreeLittle timeSome willpower
The more meetings you have in a day, the more exhausted you feel, and the more work seems to pile up on your plate. Canceling even one meeting frees up exactly as much time as the meeting itself lasts – no less, no more.
Break large tasks into subtasks before estimating and starting work
Grade BMedium benefitTimeFreeLittle timeNo willpower
When estimating how long a task will take, people rarely break it down into individual subtasks and calculate each one separately. …
Set a deadline for tasks without an external deadline
UpdatedGrade BBig benefitTimeFreeLittle timeSome willpower
When someone else sets the deadline, 80.6% of students finish before it. Only 38.7% finish within the time they themselves expected. …
Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort
Grade AMedium benefitTimeFreeLittle timeSome willpower
How unpleasant the task is, whether you feel you can do it, how easily something right in front of you pulls you away, and how strong your self-control is have the strongest link with procrastination. …
Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot
Grade BMedium benefitTimeFreeLittle timeNo willpower
When items are physically farther away, people tend to consume less of them. Placing snacks at a distance noticeably cuts down on intake — this effect is of moderate strength. …
Tie your money to your commitment — but first ask if you are willing to pay
Grade AMedium benefitTimeLow costLittle timeSome willpower
If you want to push yourself to follow through, you can collect a bonus when you do it, or you can pay a deposit first and get it back plus a bonus only if you do it. …
New habits are measured in months, not “21 days”
Grade BMedium benefitTimeFreeLittle timeHigh willpower
The idea that “it takes 21 days to form a habit” has no scientific basis. …
For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required
Grade AMedium benefitTimeFreeSome timeSome willpower
Procrastination bad enough to cause distress can get better. …
Use your own hourly wage to decide which chores to outsource
Grade BBig benefitTimeHigh costLittle timeNo willpower
On average, Chinese residents spend 1 hour and 17 minutes each day doing household chores. Among those who actually do them, the average time spent is 1 hour and 59 minutes. …
Set strict daily limits on short‑video and aimless scrolling
UpdatedGrade CBig benefitTimeFreeLittle timeHigh willpower
In 2024, people in China spent an average of 5 hours and 37 minutes online each day. People who actually went online that day spent 6 hours and 3 minutes. In 2018, the same calculation came to only 2 hours and 42 minutes. …
Avoiding TV and scrolling news: view information at set times instead
UpdatedGrade CBig benefitTimeFreeLittle timeSome willpower
People in the United States aged 15 and older watch 2.6 hours of television a day, which takes up half of all their free time. …
Spend some time learning keyboard shortcuts and automation for common software
Grade BMedium benefitTimeFreeSome timeSome willpower
Most people who are used to Word still click the toolbar icons. In experiments that compared groups, shortcuts were faster than both menus and icons. …
When choosing a place to live, prioritize commute time to cut down on one-way travel
Grade BBig benefitTimeHigh costSome timeNo willpower
In data from Germany that followed the same people over time, those with a longer commute felt their own lives were going worse. That loss was not made up in wages or in housing. …