Graphics Designed by slidesgo / Freepik COPYRIGHT © 2020. ALL RIGHTS RESERVED. | THEMETALEARNERS.COM Find ways to pre-commit to what you want to do and remove distractions from your environment. UTILIZING FORCING FUNCTIONS COURSE WORKSHEET | DOMINATE YOUR PROCRASTINATION 2 / 5 COPYRIGHT © 2020. ALL RIGHTS RESERVED. | THEMETALEARNERS.COM UTILIZING FORCING FUNCTIONS DOMINATE YOUR PROCRASTINATION The idea behind forcing functions is deceptively simple: find a way to pre-commit to what you want to do . This is often referred to as a precommitment , a situation where you commit to doing something by locking yourself into a virtuous path. Precommitment strategies generally involve eliminating some of our future choices, knowing that we will not have the willpower to resist them later Let’s go ahead and explore some actual examples of this. The first precommitment strategy is removing distractions from our environment . Examples for this strategy might include locking your phone in a time-release safe box, putting your internet router on a timer, blocking distracting websites, erasing video games from your phone and computer, or locking your door so no one interrupts you. You can use simple software, some of which is actually built into the devices you already own, like Screen Time for iOS and Mac devices. Android devices have similar functions, and can even be managed across families. Alternatively, you can use third-party programs like Cold Turkey or RescueTime Another item I consistently use when it comes to controlling my procrastination is a kSafe . A kSafe is a simple box that can be locked for any interval of time you choose. The amazing thing is that there are no overrides - unless you’re willing to smash it and buy a new one. There are lots of great ways to use kSafes as a forcing function. You could lock up your phone or TV remote to help you work undistracted, or lock up your “treat” foods to stop unhealthy eating habits. Personally, I utilize it to limit access to my biggest nemesis, gaming, when I need to prioritize work or sleep in my life. Fortunately, apps and funky safe boxes are just the beginning when it comes to forcing functions and precommitments. Another great strategy that we’ve covered already is investing upfront . For example, we can prepay for sessions with a personal trainer, book non-refundable tickets to go visit our family, or otherwise invest in the things we want to make sure we do. Another often-cited strategy is committing to our peers or mentors Sometimes, it’s enough to make things inconvenient , even if they’re still possible. You don’t need to petition all the local grocery stores to refuse selling you unhealthy foods - you can just commit to not keeping them in the house. Utilize this worksheet when you are trying to come up with a forcing function to apply to your situation. 3 / 5 COPYRIGHT © 2020. ALL RIGHTS RESERVED. | THEMETALEARNERS.COM UTILIZING FORCING FUNCTIONS DOMINATE YOUR PROCRASTINATION Come up with a forcing function for each step. It can be something you are already utilizing, or you may need to come up with new ideas. Consult the corresponding video, and the second part of this worksheet too if you’ve started building a bank of forcing functions. Split the task into things that need to happen for you to complete the task. For example, if you have to write a paper for school, then it means you have to a) research for the paper, b) write the paper, c) format the paper to look nice. State what you are currently trying to work on. This shouldn’t be a big, product-based, goal - instead it should be a process, like what you are trying to work on today, or the task you have at hand at work or school. 4 / 5 COPYRIGHT © 2020. ALL RIGHTS RESERVED. | THEMETALEARNERS.COM UTILIZING FORCING FUNCTIONS DOMINATE YOUR PROCRASTINATION Here, I’ll certainly have to block all distracting apps & webpages again, and I’ll also commit to my mentor that I’ll get him the paper 2 days before it is due, so I can make sure I actually get it done fast! For this stage, I’ll either use Cold Turkey Writer to block EVERYTHING else on my computer but my writing application, or I’ll just lock my computer away and write it all by hand. For the first stage, I’m going to use Cold Turkey to limit all distracting websites. Every time I find myself on a new distracting page, I’ll just add it to the list of blocked websites. Come up with a forcing function for each step. It can be something you are already utilizing, or you may need to come up with new ideas. Consult the corresponding video, and the second part of this worksheet too if you’ve started building a bank of forcing functions. Finally, I’ll have to format the paper, which I’ll need a full-blown document processor to do. This is the most boring stage, so I’ll have to pull all the stops here! Then, I’ll have to write the paper. Truthfully, the only thing I’ll need during this stage is a software to write on. First I have to do research for the paper. That will involve a lot of time on the web, so I need to limit all distracting websites! Split the task into things that need to happen for you to complete the task. For example, if you have to write a paper at school, then it means you have to a) research for the paper, b) write the paper, c) format the paper to look nice. I have to write a paper for college in the next two weeks. State what you are currently trying to work on. This shouldn’t be a big, product-based, goal - instead it should be a process, like what you are trying to work on today, or the task you have at hand at work or school. EXAMPLE 5 / 5 COPYRIGHT © 2020. ALL RIGHTS RESERVED. | THEMETALEARNERS.COM UTILIZING FORCING FUNCTIONS DOMINATE YOUR PROCRASTINATION Evaluation & Other Notes Forcing Function In the second part of this worksheet, keep track of all the forcing functions you use over time. How did it go? Evaluate how each of the forcing functions worked for you and in what situations. Keep the list handy for future reference, so that you can quickly come up with new forcing functions to set up when you need them.