The Psychology of Productivity

8/22/2019 The Psychology of Productivity

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The Psychology of Productivity: A Proven

Way to Get More Done (in Less Time)

(http://www.sparringmind.com/productivity-science/#more-1455)

by Gregory Ciotti

In todays busy world, we seem to be obsessedwith the idea of productivity and workhacks.

Its easy to see why: being able to get more done allows us to get ahead in life, and evengives us more time to do the things we love outside of work.

The problem we run into, however, is that it is easy to get motivated, but hard to stay

disciplined.

This is because most of us look at productivity in the wrong way: its not about signing up

for the latest task management tool (which, admit it, youll use for a week and soonabandon) or chaining yourself to your desk, its about understanding the science behind

how your brain works, and using it to your advantage.

Today, well look at what science has unveiled about the human brain and productive work,

and youll learn how to tackle the biggest pitfalls that sabotage your ability to get thingsdone.
http://www.sparringmind.com/productivity-science/#more-1455http://www.sparringmind.com/productivity-science/#more-1455http://www.sparringmind.com/productivity-science/#more-1455http://www.sparringmind.com/productivity-science/#more-1455


2/13

All You Need to Know About Productivity (in a 3 Minute

Video!)

http://www.youtube.com/watch?feature=player_embedded&v=lHfjvYzr-3g

My first ever video related project, get excited!

I collaborated with Mitchell Moffit of theASAPscienceteam to create the above video.

Okay, so a 3 minute video might not be able to contain allthe research Ive compiled onthe subject, but it seriously covers all of the essentials!

In it youll learn

Why worrying about having more willpower is a fools game How world class expertsstay productive and what they do differently The science behind why better energy management = a more productive you Big pitfalls that lead to busywork and procrastination

So go ahead and watch it, and enjoy.

Once youve done that, and youre still itching to know more, scroll down: there are adozen studies and 2000+ words waiting for you.
http://www.youtube.com/ASAPSciencehttp://www.youtube.com/ASAPSciencehttp://www.youtube.com/ASAPSciencehttp://www.youtube.com/ASAPScience


3/13

Abandon All Willpower, Ye Who Enter Here

The first thing we need to acknowledge in the pursuit of a more productive lifestyle is themountain of evidence that suggests willpower alone will not be enough to stay productive!

According toresearch by Janet Polivy, our brain fears big projects and often fails tocommit to long-term goals because were susceptible to abandoning ship at the first sign

of distress.

Think of the last time you went on a failed diet

You stocked your fridge with the healthiest foods & planned to exercise every day until

the first day you slipped up. After that, it was back to your old ways.

To make matters worse, researchby Kenneth McGrawwas able to show that the biggest

wall to success was oftenjust getting started. Additional research in this area

(surrounding the Zeigarnik Effect) suggests that were prone to procrastinating on large

projects because we visualize the worst parts and thus delay in getting started.

What do our brains prefer to do instead? According toresearcher John Bargh, your brainwill attempt to simulate real productive work by avoiding big projects and focusing onsmall, mindless tasks to fill your time.

Big project due tomorrow? Better reorganize my movie collection!

Perhaps worst of all, numerous studies on the conceptof ego-depletionhave providedsome astounding evidence that suggests our willpower is a limited resource that can be

used up in its entirety!

With all of that stacked against us, what hope do we have? What can we possibly do to be

more productive?

In order to figure this out, one of our best bets is to observe the habits of some of the

worlds mostproductive people.

Fortunately for us, numerous researchers have done exactly that, and their findings on the

secrets of productivity will surprise you.
http://www.sciencedirect.com/science/article/pii/S0195666310004630http://www.sciencedirect.com/science/article/pii/S0195666310004630http://www.sciencedirect.com/science/article/pii/S0195666310004630http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.1982.tb00745.x/abstract;jsessionid=906BB10F2BC06986251AECBD89007203.d03t03http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.1982.tb00745.x/abstract;jsessionid=906BB10F2BC06986251AECBD89007203.d03t03http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.1982.tb00745.x/abstract;jsessionid=906BB10F2BC06986251AECBD89007203.d03t03http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=1998-01923-011http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=1998-01923-011http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=1998-01923-011http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=1998-01923-011http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=1998-01923-011http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=1998-01923-011http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.1982.tb00745.x/abstract;jsessionid=906BB10F2BC06986251AECBD89007203.d03t03http://www.sciencedirect.com/science/article/pii/S0195666310004630


4/13

The Habits of Productive People

If I were to ask to describe the practice regiments of world-class musicians, youd probablyenvision a shut-in artist who plays all day long and then tucks in their instrument at night.

Amazingly though,research by Anders Ericssonthat examined the practice sessions ofelite violinists clearly showed that the best performers were not spending more time on the

violin, but rather were being more productive duringtheir practice sessions.

Better yet, the most elite players were getting more sleep on average than everyone else!

How is that possible?

Subsequentresearch by Andersreveals the answer: the best players were engaging inmore deliberate practice.

That is, they spent more time on the hardest tasks and were better at managing their energylevels.

Think of it this way:if you were trying to get better at basketball, youd be much betteroff practicing specific drills for a couple of hours rather than shooting hoops a ll day long.

Since deliberate practice requires you to spend more brainpower than busy work, how

can you implement it without draining your willpower?

The first answer isnt very sexy, but its necessary: the best way to overcome your fear of

spending a lot of energy on a big project is to simply get started.

TheZeigarnik Effect(mentioned above) is a construct in our minds that psychologists

have observed in numerous studies on suspense. One such study gave participants brain

buster puzzles to complete, but not enough time to complete them. The surprising thingwas, even when participants were asked to stop, over 90% of them went on to complete thepuzzles anyway.

According to the lead researcher:

It seems to be human nature to finish what we start and, if it is not finished, we experiencedissonance.
http://psycnet.apa.org/index.cfm?fa=buy.optionToBuy&id=1993-40718-001http://psycnet.apa.org/index.cfm?fa=buy.optionToBuy&id=1993-40718-001http://psycnet.apa.org/index.cfm?fa=buy.optionToBuy&id=1993-40718-001http://www.skillteam.se/wp-content/uploads/2011/12/Ericsson_delib_pract.pdfhttp://www.skillteam.se/wp-content/uploads/2011/12/Ericsson_delib_pract.pdfhttp://www.skillteam.se/wp-content/uploads/2011/12/Ericsson_delib_pract.pdfhttp://www.psychwiki.com/wiki/Zeigarnik_Effecthttp://www.psychwiki.com/wiki/Zeigarnik_Effecthttp://www.psychwiki.com/wiki/Zeigarnik_Effecthttp://www.psychwiki.com/wiki/Zeigarnik_Effecthttp://www.skillteam.se/wp-content/uploads/2011/12/Ericsson_delib_pract.pdfhttp://psycnet.apa.org/index.cfm?fa=buy.optionToBuy&id=1993-40718-001


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Its the same thing that happens when we become engaged in a story in a book, movie orTV show: we want to see how it ends!

You can use this knowledge to your advantage by just getting started on that next big

project, knowing that first step really is an important one in being productive.

Once youve gotten started though, you need better methods of staying productive and

engaging in deliberate practice in order to avoid doing busy work.


6/13

How to Work Like an Expert

A multitude of research has shown us that discipline is best maintained through habits, notthrough willpower.

Accordingto Tony Schwartz, CEO of The Energy Project, most people hold their

productivity backby not rigidly scheduling work & rest breaks throughout the day.

Since most of us are worried about our willpower, we dont push ourselves to ourmaximum productive output: instead of giving our all for brief productivity sessions, we

distribute our effort throughout the day, leading us back to busywork to fill our time.

What should we do instead?

Schwartz often cites a research study conducted bythe Federal Aviation Administration

that revealed how short breaks between longer working sessions resulted in a 16%

improvement in awareness & focus.

Researchfrom Peretz Lavieon ultradian rhythms matches up with these findings:

longer productive sessions (of 90 minutes) followed by short breaks (of no more than 15-20minutes) sync more closely with our natural energy cycles and allow us to maintain a betterfocus and higher energy level throughout the day.
http://www.amazon.com/gp/product/0743226755/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0743226755&linkCode=as2&tag=ciotti-20http://www.amazon.com/gp/product/0743226755/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0743226755&linkCode=as2&tag=ciotti-20http://www.amazon.com/gp/product/0743226755/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0743226755&linkCode=as2&tag=ciotti-20http://www.faa.gov/about/office_org/headquarters_offices/avs/offices/afs/afs200/media/aviation_fatigue_symposium/CaldwellAppComplete.pdfhttp://www.faa.gov/about/office_org/headquarters_offices/avs/offices/afs/afs200/media/aviation_fatigue_symposium/CaldwellAppComplete.pdfhttp://www.faa.gov/about/office_org/headquarters_offices/avs/offices/afs/afs200/media/aviation_fatigue_symposium/CaldwellAppComplete.pdfhttp://www.dtic.mil/cgi-bin/GetTRDoc?AD=ADA296199http://www.dtic.mil/cgi-bin/GetTRDoc?AD=ADA296199http://www.dtic.mil/cgi-bin/GetTRDoc?AD=ADA296199http://www.dtic.mil/cgi-bin/GetTRDoc?AD=ADA296199http://www.faa.gov/about/office_org/headquarters_offices/avs/offices/afs/afs200/media/aviation_fatigue_symposium/CaldwellAppComplete.pdfhttp://www.amazon.com/gp/product/0743226755/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0743226755&linkCode=as2&tag=ciotti-20


7/13

The best part? Both of these studies on energy management match up with the practiceschedules of the world-class violinists: the most common practice regimen for the cream

of the crop players was a 90-minute block of intense practice followed by a 15-minute

break.

The moral of the story:Its hard to be productive while trying to maintain high energy

levels through your entire day.

Its much easier for your brain to approach a 90-minute session of productivity when it

knows that a 15-minute break is coming up afterward.

Instead of trying to conserve your energy for multiple hours, we are at our most productive

when we break big projects down into smaller chunks and plan a recovery period rightafter.

For projects done on your own time, try scheduling blocks of 90-minute work sessions with

a planned cool down time of 15 minutes directly afterwards. When you know a break is onthe horizon, you wont try to pace yourself with your work, and will be more inclined to

dive into the difficult stuff.

While great for tackling the toughest parts of large projects, this technique doesnt really

address many problems related to discipline, an important part of staying productive for

more than just a day or two.

Fortunately, we have research in this area that will change the way you approach disciplineand that will get you to start using systems to maintain and track your progress.


8/13

The Art of Staying Disciplined

One segment of the population known for struggling with discipline are those who addictedto hard drugs.

Given their disposition for being unable to commit to many things, you might be surprisedto find thatduring an experimenttesting the ability of drug addicts to write & submit a 5

paragraph essay on time, those who wrote down when & where they would complete the

essay were 90% more likely to turn it in!

These findings have some interesting correlation with those related to discipline in

normal people:in a study examiningthe ability of average people to stick with a strictdieting plan, researchers found that those participants who rigorously monitoredwhat they

were eating were able to maintain far higher levels of self-control when it came to

maintaining their diet.

Last but not least, Dan Ariely and colleaguesconducted a studyinvolving college students

and found that students who imposed strict deadlines on themselves for assignmentsperformedfarbetter (and more consistently) than those who didnt.

These findings were especially interesting because Ariely noted that students who gavethemselves too generous of a deadline often suffered from the same problems as students

who set zero deadlines: when you allot yourselftoo much time to complete a task, you can

end up creating a mountain out of a molehill.

Since we now know that tracking our progress is a key component of productivity, how can

we implement this practice into our daily routine?

One method is to use anAccountability Chartto track what work youve completed during

your 90-minute productive sessions, similar to how the dieters tracked their food

consumption.

To easily implement one into your daily routine, simply create two-columns on a piece ofpaper, Google Docs spreadsheet, or even a whiteboard.

Column 1 will list the time-span of one of your productivity sessions. Column 2 will list what tasks youve accomplished in that limited time-span.
http://www.apa.org/helpcenter/willpower.aspxhttp://www.apa.org/helpcenter/willpower.aspxhttp://www.apa.org/helpcenter/willpower.aspxhttp://www.sciencedaily.com/releases/2012/08/120822112226.htmhttp://www.sciencedaily.com/releases/2012/08/120822112226.htmhttp://www.sciencedaily.com/releases/2012/08/120822112226.htmhttp://www.ncbi.nlm.nih.gov/pubmed/12009041http://www.ncbi.nlm.nih.gov/pubmed/12009041http://www.ncbi.nlm.nih.gov/pubmed/12009041http://www.ncbi.nlm.nih.gov/pubmed/12009041http://www.sciencedaily.com/releases/2012/08/120822112226.htmhttp://www.apa.org/helpcenter/willpower.aspx


9/13

Dont include any columns for your 15-minute breaks, as those times are for your own sakeand means to replenish your willpower.

This seemingly simple strategy works incredibly well for 2 very specific reasons:

Tracking your progress in this way has been proven byDr. Kentaro Fujitato increaseself-control because youll be exposed to the work youve actually accomplished, and not

the (inaccurate) assumption of work you might construe in your head. (Forcing yourself to

write down the fact that you spent 2 hours on Reddit doing no work guilt trips you into not

doing it again ).

Progress tracking is also a known strategy for stopping yourself from engaging in robotic

behavior (also known as busywork), a habit thatresearcher John Barghdescribes asthe #1 enemy of goal striving.
http://faculty.psy.ohio-state.edu/fujita/http://faculty.psy.ohio-state.edu/fujita/http://faculty.psy.ohio-state.edu/fujita/http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/0022-3514.81.6.1014http://faculty.psy.ohio-state.edu/fujita/


10/13

Productivity & Multitasking

With a work schedule, an energy management strategy and a task-tracking system in place,the last challenge we have to face is that ofmultitasking.

The danger surrounding multitasking lies in how our brains perceive it: accordingto a 1999

study, we have a tendency to view multitasking as really effective from the outside after

all, shouldnt productivity increase if we are doing multiple things at once?

The science shows us that this is an absolute falsehood: Researcher Zhen Wangwasable to showthat on average, multitaskers are actually less likely to be productive, yet they

feel more emotionally satisfied with their work (creating an illusion of productivity).

Worse yet,Stanford researcher Clifford Nassexamined the work patterns of multitaskers

and analyzed their ability to:

1. Filter information2. Switch between tasks3. Maintain a high working memory

and found that they were terrible at all 3!

According to Nass:

We were absolutely shocked. We all lost our bets. It turns out multitaskers are terrible at

every aspect of multitasking.

How can we fight back?

The best way is to simply block ourselves from distracting elements that may cause us to

multitask.

When working on the computer, be sure to use tools likeControlled multi-tab browsing

andStayFocusd(Chrome extensions) to block distracting sites and limit the amount of tabsyou can have open.

The next best strategy is to create an evening planning ritual where you select a fewpriority tasks to accomplish the next day.
http://blog.bufferapp.com/what-multitasking-does-to-our-brainshttp://blog.bufferapp.com/what-multitasking-does-to-our-brainshttp://blog.bufferapp.com/what-multitasking-does-to-our-brainshttp://www.thenewatlantis.com/publications/the-myth-of-multitaskinghttp://www.thenewatlantis.com/publications/the-myth-of-multitaskinghttp://www.thenewatlantis.com/publications/the-myth-of-multitaskinghttp://www.thenewatlantis.com/publications/the-myth-of-multitaskinghttp://researchnews.osu.edu/archive/multitask.htmhttp://researchnews.osu.edu/archive/multitask.htmhttp://researchnews.osu.edu/archive/multitask.htmhttp://researchnews.osu.edu/archive/multitask.htmhttp://www.pbs.org/wgbh/pages/frontline/digitalnation/interviews/nass.html#2http://www.pbs.org/wgbh/pages/frontline/digitalnation/interviews/nass.html#2http://www.pbs.org/wgbh/pages/frontline/digitalnation/interviews/nass.html#2https://chrome.google.com/webstore/detail/controlled-multi-tab-brow/kokmfemecmlekdnjllgobeplngdfifiehttps://chrome.google.com/webstore/detail/controlled-multi-tab-brow/kokmfemecmlekdnjllgobeplngdfifiehttps://chrome.google.com/webstore/detail/controlled-multi-tab-brow/kokmfemecmlekdnjllgobeplngdfifiehttps://chrome.google.com/webstore/detail/stayfocusd/laankejkbhbdhmipfmgcngdelahlfojihttps://chrome.google.com/webstore/detail/stayfocusd/laankejkbhbdhmipfmgcngdelahlfojihttps://chrome.google.com/webstore/detail/stayfocusd/laankejkbhbdhmipfmgcngdelahlfojihttps://chrome.google.com/webstore/detail/stayfocusd/laankejkbhbdhmipfmgcngdelahlfojihttps://chrome.google.com/webstore/detail/controlled-multi-tab-brow/kokmfemecmlekdnjllgobeplngdfifiehttp://www.pbs.org/wgbh/pages/frontline/digitalnation/interviews/nass.html#2http://researchnews.osu.edu/archive/multitask.htmhttp://researchnews.osu.edu/archive/multitask.htmhttp://www.thenewatlantis.com/publications/the-myth-of-multitaskinghttp://www.thenewatlantis.com/publications/the-myth-of-multitaskinghttp://blog.bufferapp.com/what-multitasking-does-to-our-brains


11/13

The reason this method works far better than planning your daily tasks in the morning is

because researchfrom the Kellogg School(not the cereal ) has shown that wedrasticallymiscalculate the amount of focus well be able to maintain in the future: that is,we strongly believe that well be able to quickly plan our day the next morning, but when

tomorrow rolls around without a game plan to get us started, well likely fall back into our

old multitasking ways to avoid doing any realwork.

You can create an evening planning ritual with a simple pen & paper or use an online toollikeTeuxDeuxeach night. List only priority tasks (the big 5) for the day and be sure toinclude completed tasks in yourAccountability Chart when they are completed.

Last but not least,since the research has shown usthat we are terrible at winging it

when it comes to completing big projects, split large tasks up into smaller segments soyour brain wont view the assignment as something that is so large that you mustmultitask

to complete it.

(For instance, instead of listing Work on research project as a daily goal, try something

like Finish introduction or Find additional sources as a task you can complete)
http://www.kellogg.northwestern.edu/news_articles/2009/nordgren_research.aspxhttp://www.kellogg.northwestern.edu/news_articles/2009/nordgren_research.aspxhttp://www.kellogg.northwestern.edu/news_articles/2009/nordgren_research.aspxhttp://teuxdeux.com/http://teuxdeux.com/http://teuxdeux.com/http://www.sciencedirect.com/science/article/pii/S0065260106380021http://www.sciencedirect.com/science/article/pii/S0065260106380021http://www.sciencedirect.com/science/article/pii/S0065260106380021http://www.sciencedirect.com/science/article/pii/S0065260106380021http://teuxdeux.com/http://www.kellogg.northwestern.edu/news_articles/2009/nordgren_research.aspx


12/13

The Instant Replay

That was a lot of research covered in quite a long blog post.

(I like the sound of my own voice er, the sound of my own typing?)

Since thats the case, heres a quick recap to help you get your productivity system

started

Understand that willpower alone will not save you: Your productivity shouldnt be

reliant on your sheer force of will alone. Sure, mental toughness will get you a long way,but in order to stay disciplinedover time, you need to acknowledge the usefulness

ofsystems for keeping yourself on track.

Give yourself the ability to go all-in: Working harder on the stuff that matters is going

to drain you mentally & physically. Dont be afraid of giving yourselfmultiple breaks

throughout the day. Its better to chunk productivity sessions into 90 minute periods

(followed by 15 minute breaks) in order to keep yourself sharp and to alleviate the stressofpacing your energy throughout the entire day.

World class experts utilize this strategy, so it ought to be good enough for you too!

If its not worth measuring, its not worth doing:Okay that might be a bit of an

exaggeration.

Seriously though, tracking has been PROVEN to be the best way to stay diligent about your

progress. Create an accountability chart to list what productive things youve gotten donethroughout the day. Youll see how much youre really accomplishing.

Multitasking is your enemy: Treat it as such. Block out unwanted distractions and as Ron

Swanson would say, Never half-ass two things, whole-ass one thing.

Plan your day the night before so you wont get consumed with thewonderful distractions of the internet when you start your day.

Its your turn

Leave a comment below letting me know what you thought about this research.


13/13

1. Did anything make you re-evaluate how you view productivity?2. Do you particularly agree (or disagree) with any of the conclusions Ive drawn?

Thanks for reading, please share this article if you enjoyed it.

Images byAndre,Ben,Alex,Paco,Kevin,Doublenaut,Manufactura,DeeperDish

About the Author: Hi, I'm Greg! My passion is writing about behavioral psychology +entrepreneurship, and forcing them to play nice together. Download myfree e-book on

'Conversion Psychology'for 10 more great studies on persuasion.
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The Psychology of Productivity

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