80/20 Productivity Anthony Sanni

Ever wondered what really drives procrastination? This episode delves into Dr. Pierce Steele's fascinating procrastination equation, revealing how variables like expectancy, utility, value, and impulsiveness shape our ability to tackle tasks.

Learn to manipulate these factors to your advantage and discover transformative strategies to boost productivity and minimize procrastination.

Listen to this episode to unlock the secrets behind your work habits and take control of your productivity!

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The Vital Few (TVF) Timestamps:

00:00:00 The Procrastination Equation Revealed

00:00:22 - Introduction to the Procrastination Equation

00:01:06 - Breaking Down the Equation

00:01:35 - Understanding Procrastination

00:02:16 - The Real Cost of Procrastination

00:03:34 - Defining Functional Procrastination

00:04:10 - Deep Dive: Components of the Procrastination Equation

00:05:29 - Utility Explored

00:06:12 - Expectancy and Task Success

00:07:09 - Value and Its Influence on Action

00:08:05 - Dealing with Delay

00:09:14 - Impulsiveness and Procrastination

00:10:16 - Practical Strategies to Overcome Procrastination

00:11:38 - Feedback and Its Timing

00:12:45 - Application of the Procrastination Equation

00:16:09 - Adjusting Variables for Optimal Productivity

00:17:14 - In-Depth Analysis and Solutions

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Notes and References

The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure.

P Steel. Psychological bulletin 133 (1), 65-94

Procrastination and personality, performance, and mood P Steel, T Brothen, C Wambach. Personality and individual differences 30 (1), 95-106

Piers Steel (2011) The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done.

Proximal versus distal goal setting and intrinsic motivation. Manderlink, George,Harackiewicz, Judith M.

Journal of Personality and Social Psychology, Vol 47(4), Oct 1984, 918-928 (https://psycnet.apa.org/buy/1985-11390-001 )

Anthony’s Book: The Law of The Vital Few

Episode Summary

Timing is everything! In this episode of the 80/20 Productivity Podcast, we delve deep into the science and art of aligning your activities with your body's natural rhythms to amplify your productivity, health, and overall well-being. Discover how timing isn't just a concept but a fundamental aspect of enhancing your life's quality and efficiency.

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

So, let's get into the details:

The Vital Few (TVF) Timestamps:

[00:00:00] - The Power of TimingExplore why timing is critical in maximizing the benefits and performance of your actions. A brief overview of what's to come in the episode.

[00:00:40] - Working With Your Natural RhythmsUnveil the secrets to boosting your activity performance by syncing with your body's rhythms.

[00:01:40] - Biological Rhythms ExplainedDive into what biological rhythms are, why they exist, and how they impact our daily lives.

[00:02:27] - The Best Times for Daily ActivitiesA caveat about finding the perfect time for activities that matter and how it's more important to just do them.

[00:03:30] - Timing, Chronos, and KairosUnderstanding the difference between Chronos (quantitative time) and Kairos (opportune time) in the context of productivity.

[00:05:12] - Evolution and Our Biological ClocksHow evolution on Earth influenced the development of our internal clocks.

[00:07:38] - Different Types of RhythmsIntroduction to circadian, diurnal, ultradian, and circa-annual rhythms.

[00:12:14] - Circadian, Diurnal, and Ultradian Rhythms in Daily LifeHow these rhythms specifically influence our day-to-day activities and productivity.

[00:18:29] - The Impact of Light and TemperatureThe role of light and temperature as key factors in syncing with our natural rhythms.

[00:22:32] - Crafting an Ideal Daily RoutineStep-by-step guide through an optimal daily routine from morning till night based on scientific insights.

[00:38:02] - Time-Restricted Eating and Its BenefitsDiscussion on how aligning eating times with your body's clock can enhance health and productivity.

[00:47:18] - Evening Routines and Preparing for SleepTips for winding down effectively, aligning evening activities with natural rhythms for better sleep quality.

[01:08:50] - Conclusion and Key TakeawaysWrapping up the insights shared in the episode and encouraging listeners to experiment with aligning their routines with their biological rhythms.

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My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

Biological Rhythms, Clock, Zeitgebers and Light's Influence on Biological Clocks: Merrow M (2023) Circadian clocks: It’s time for chronobiology. PLoS Biol 21(11): e3002426. https://doi.org/10.1371/journal.pbio.3002426

Circadian Rhythms Affect Metabolism: Circadian rhythms significantly impact human metabolism, suggesting optimal meal timing can improve health.

Brown Adipose Tissue Activity: Maaike E. Straat, Rick Hogenboom, Mariëtte R. Boon, Patrick C.N. Rensen, Sander Kooijman, Circadian control of brown adipose tissue, Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, Volume 1866, Issue 8, 2021, https://doi.org/10.1016/j.bbalip.2021.158961

Benefits of Early Time-Restricted Eating: L.S. Chow, E.N.C. Manoogian, A. Alvear, J.G. Fleischer, H. Thor, K. Dietsche, et al.

Time-restricted eating effects on body composition and metabolic measures in humans who are overweight: a feasibility study

Obesity (Silver Spring), 28 (5) (2020), pp. 860-869

Optimal Exercise Timing for Performance: Exercise performance can vary by time of day, influenced by body temperature and hormone levels.

Caffeine Consumption Timing for better

Episode Summary

Listen to the episode for a comprehensive understanding of why you procrastinate and practical steps to overcome it, especially if you're striving for 80 20 productivity. Say goodbye to the guilt of "laziness" and hello to a more productive and fulfilling approach to your tasks!

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

So, let's get into the details:

The Vital Few (TVF) Timestamps:

Introduction: Debunking the Laziness Myth [00:00:00]

Kick off with a fresh perspective on procrastination, challenging the common notion that it equates to laziness. Uncover the real reasons behind procrastination and how it ties into 80 20 living.

Understanding Procrastination: More Than Just Delay [00:01:00]

Delve into the essence of procrastination. Is it just about delaying tasks, or is there more to this behavior? A deeper look into how procrastination is wired into our nature.

Reason #1: Being Oversubscribed [00:15:00]

Discover how having too much on your plate leads to procrastination and the power of doing less to regain control and focus.

Reason #2: Low Energy Levels [00:20:00]

Explore the impact of physical and mental energy on your productivity. Learn about surprising energy boosters that can help you overcome procrastination.

Reason #3: Lack of Skill [00:29:00]

Unveil how the gap in skills can be a major driver for procrastination and the journey from incompetence to proficiency.

Reason #4: Unclarity of Tasks—and a framework for tackling it [00:35:00]

Understand how unclear tasks fuel procrastination and the framework to gain clarity, drive action, and reduce task aversiveness.

Reason #5: Disorganization [00:43:00]

Tackle procrastination by addressing disorganization.

Closing Thoughts and Takeaways [00:46:00]

Wrap up with key insights and actionable tips to transform your approach to tasks and productivity.

Get an extra 20% off a 30-day supply of Magic Mind productivity shots. Go to https://magicmind.com/8020productivity and use CODE: PRD20

My favourite digital productivity tool (get double the trial period for free! No credit card required: https://try.sunsama.com/anthony

Notes and References

Steel P. The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychol Bull. 2007 Jan;133(1):65-94. doi: 10.1037/0033-2909.133.1.65. PMID: 17201571.

Chen, B.-B., & Chang, L. (2016). Procrastination as a Fast Life History Strategy. Evolutionary Psychology, 14(1). https://doi.org/10.1177/1474704916630314

van Eerde, W. (2015). Time management and procrastination. In M. D. Mumford, & M. Frese

(Eds.), The psychology of planning in organizations: research and applications (pp. 312-333). (Series in organization and management). Routledge

Kongkeaw C, Dilokthornsakul P, Thanarangsarit P, Limpeanchob N, Norman Scholfield C. Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. J Ethnopharmacol. 2014;151(1):528-35. doi: 10.1016/j.jep.2013.11.008. Epub 2013 Nov 16. PMID: 24252493.

Anthony’s Book: The Law of The Vital Few

Episode Summary

In this episode, I tackle some major roadblocks we often stumble upon when setting goals. I talk about how personal values, clear visions, and a solid execution strategy are the perfect combo to make your goals a reality. Drawing from personal stories and backed by science, we explore how to up our goal-setting game. So, let's get into the details:

The Vital Few (TVF) Timestamps:

[00:02:38] Why Putting Your Goals Into Words Matters

First, let's talk about the importance of giving voice to your dreams. You'd be amazed at how essential it is to articulate those goals out loud. It's all about getting clear and specific....

[00:05:20] Filling in The Values Gap

Next, I venture into what I call the 'values gap’—the discrepancy between what we want and what truly matters to our core. Here's a hint: when your goals align with your personal values, you're setting yourself up for real success....

[00:08:14] Picture This: Your Vision Matters

Diving deeper, I chat about how translating your values into a tangible vision of the future can be a powerful motivator. It's all about bridging the gap between our aspirations and reality, making us feel more connected to what we want to achieve....

[00:10:50] Let's Get Practical: Planning and Pencil It in

Now, let's put that motivation into action with a bit of solid planning. You'll see how crucial it is to turn your process to achieve your goals into tangible tasks and then make space for them on your calendar. Because trust me, a goal without a plan is just a wish....

[00:14:31] Ignorance Isn’t Bliss: The Knowledge Gap

Lastly, I touch on the knowledge gap. Often, we're held back because we don't have enough information or know-how to get from where we are to where we want to be. Here's where a little wisdom goes a long way in helping us progress towards our goals.

So, are you ready to embark on this goal-setting journey with me? Listen to the episode and consider leaving your comments and feedback. Thanks!

Sponsor:

Anthony’s Book: The Law of The Vital Few

Notes and References

Implementation Intentions 80/20 Productivity Episode: https://anthonysanni.com/podcast/ep-009-zipfs-law-of-least-and-why-laziness-is-good

Additive Bias 80/20 Productivity Episode: https://anthonysanni.com/podcast/ep-018-additive-bias-less-is-more-subtractive-changes

You are what you Eat: A Twin experiment Netflix Documentary: https://www.netflix.com/ca/title/81133260

Anthony’s Book: The Law of The Vital Few

Episode Summary

This episode of the 80 20 Productivity podcast explores the concept of pivotal activities that significantly boost productivity. Doing more with less by focusing on the vital tasks ensures more free time for enjoyment and leisure.

Link to get Sunsama for free: https://try.sunsama.com/anthony

Some of the main points—The Vital Few (TVF) Timestamps:

0:50 Understanding the Concept of Pivotal Activities

05:19 The Impact of Pivotal Activities

06:24 Characteristics of Pivotal Activities

10:28 The Role of Effort in Pivotal Activities

15:16 The Multi-dimensionality of Pivotal Activities

24:27 The 80/20 Layer of Pivotal Activities

27:37 Identifying Your Pivotal Activities

28:55 The Impact of Stopping Pivotal Activities

30:55 Conclusion and Final Thoughts

Notes and References

Video on the domino scene in the Robot movie: https://www.youtube.com/watch?v=J0LNy3au40E

Virtuous Laziness 80/20 Productivity Episode: https://anthonysanni.com/podcast/ep-009-zipfs-law-of-least-and-why-laziness-is-good

Additive Bias 80/20 Productivity Episode: https://anthonysanni.com/podcast/ep-018-additive-bias-less-is-more-subtractive-changes

Multi-faceted benefits of exercie: Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey MD (Author), Eric Hagerman (Contributor)

Anthony’s Book: The Law of The Vital Few

Episode Summary

Is more really more? When it comes to problem-solving, the answer is not so obvious. More often than we might realize, adding things is actually a worse strategy for solving problems than simply taking things away. This episode discusses additive bias and the human tendency to think more is more. Especially, the episode covers why we have this tendency, how it is negatively impacting our problem-solving skills, and importantly, what we might do to overcome it.
Some of the main points—The Vital Few (TVF) Timestamps:
Link to get Sunsama for free: https://try.sunsama.com/anthony
What is additive bias, problem solving and how additive bias hampers creative problem solving (5:04)

Legos and why we have additive bias (17:02)

Smart subtractions and Chesterton’s Fence (07:05)

Wondering why we tend to think more is more? Evolution, status quo bias and how organizations are rigged against you (24:23)

The cost of thinking and acting like more is always more (30:06)

Level up your problem-solving—how to beat additive bias and all it’s problems (41:20)

Notes and References

Main paper: People Systematically Overlook Subtractive Changes (https://www.nature.com/articles/s41586-021-03380-y )

Virtuous Laziness 80/20 Productivity Episode: https://anthonysanni.com/podcast/ep-009-zipfs-law-of-least-and-why-laziness-is-good

Status Quo Bias Research: https://scholar.harvard.edu/files/rzeckhauser/files/status_quo_bias_in_decision_making.pdf

Anthony’s Book: The Law of The Vital Few