Again, once the habit exists, you can’t just quelch it. You can’t pretend it’s not there. You have to sort of accommodate this need in your life. And so the answer is, to give yourself five minutes every hour. In fact, you can set an alarm at the end of every hour give yourself five minutes to surf the web. Because if you allow yourself five minutes every hour, it won’t explode into 45 minutes because you’ve been trying to suppress it.
But the other thing we also know, and this is very interesting, and this is something I actually found when writing the book. The more you focus, the more that focus becomes a habit. So, willpower is like a muscle, right? It’s this muscle that you can build up, and it gets tired, but the more you exercise it, the stronger it gets. The same is true of our ability to focus. The more you practice focusing, the easier focusing becomes.
And so the other answer for procrastination is, don’t beat up on yourself. Let yourself practice going longer and longer and longer without taking a five-minute break to check Facebook because after three or four weeks, after three or four months you’ll be able to sustain focus much longer, but the key is, you can’t change everything overnight. You can’t suddenly say, I want a brand new habit tomorrow and expect it to be east and effortless. It’s something you have to give yourself permission to take a little bit of time to practices because you’re building up neuro pathways associated with certain behavior and those neuro pathways just build up over time. You can’t speed up that process any more than is natural.