95: Motivation & Overcoming Procrastination

Summary

In this episode, Meredith’s husband discusses the challenges of motivation and procrastination, especially in relation to blogging and business tasks. He shares scientifically-backed tips from neuroscientist Andrew Huberman on how to overcome procrastination and maintain motivation, such as visualizing failure and engaging in mildly uncomfortable activities to jumpstart productivity. These strategies can help website owners and entrepreneurs sustain focus and avoid common pitfalls in achieving their goals.

Overcoming Procrastination and Boosting Motivation for Website Owners

As website owners, maintaining motivation can be one of the hardest parts of managing an online business. From updating blogs to improving SEO, the to-do list can feel endless, leading to procrastination and a lack of motivation. In this post, we’ll explore practical strategies, backed by science, to help you overcome these mental hurdles and boost productivity.

The Motivation Struggle

It’s common for website owners to feel unmotivated, particularly when they have a long list of tasks. Whether it’s creating content, optimizing your site, or managing customer inquiries, the mental fatigue can set in quickly. Meredith’s husband, in a recent podcast episode, highlighted that this feeling often stems from what neuroscientist Andrew Huberman refers to as a "dopamine trough."

When we engage in enjoyable activities, our brain releases dopamine, a neurotransmitter associated with pleasure and motivation. After the high fades, however, we often experience a dip or “trough,” which can leave us feeling unmotivated and prone to procrastination. Fortunately, there are ways to get out of that rut and regain focus.

How to Regain Motivation

Here are some actionable tips shared by Meredith’s husband, based on Huberman’s research:

1. Visualize Failure Instead of SuccessWhile many suggest visualizing success as a motivator, research shows that this works best when you’re already feeling motivated. However, if you’re stuck in procrastination, visualizing failure—such as imagining what could happen if you don’t complete the task—can be more effective. This technique can quickly inspire action, as the fear of failure often outweighs the discomfort of starting.

2. Engage in Something More UnpleasantIf you find yourself procrastinating, try doing something that’s mildly more unpleasant than the task you’re avoiding. This could be a two-minute cold shower, a short meditation session, or even a few minutes of intense exercise. The discomfort of these activities can help reset your brain’s dopamine levels and make the original task seem more approachable.

3. Start SmallSometimes, the thought of completing a big task can feel overwhelming. To combat this, try breaking it down into smaller steps. For instance, if you need to update your blog, start by jotting down ideas rather than diving straight into writing. Completing smaller, manageable actions can build momentum and make larger tasks feel less daunting.

4. Create a List of Productive AlternativesHuberman suggests keeping a list of small, productive tasks that you can do when you’re feeling unmotivated. If you can’t face your primary task, choose one of these smaller actions instead. Whether it’s cleaning your workspace, organizing files, or responding to emails, these tasks can help you feel productive while easing you back into a motivated state.

Sustaining Motivation Over Time

Motivation is not always consistent, but by understanding how our brain works, we can better manage the ebbs and flows. For website owners, adopting these methods can help maintain momentum, even when tasks feel overwhelming. The key is to recognize when you're in a dopamine trough and apply techniques to rise above it.

Using tools like visualizing failure or engaging in slightly uncomfortable activities can quickly push you back into a productive mindset. Over time, these habits will become second nature, and you’ll find it easier to stay on track with your goals.

Resources

For more detailed steps on managing your SEO and blogging tasks, check out the "SEO Roadmap" from Meredith’s husband, mentioned in this episode. This resource provides a comprehensive guide to optimizing your website in a step-by-step format.