For years I struggled with procrastination and every year I would always look back having never met my goals. In March of 2014, I decided to figure out what I was doing wrong once and for all. And after 8 months of research, I finally came across the answer and it lay in habits and their powerful ability to reshape our lives.

1. WASTE 33 YEARSWASTE 33 YEARS
How I was on pace to
of my life
@imrane @escapeyourdeskjob
(and what I did about it)

2. Early last year, I
realized I had a
March
REAL
PROBLEM
2014

3. No matter what I
tried, I was a
CHRONIC
PROCASTINATOR

4. As a former productivity consultant
for a big consulting firm, this was...
Why the f*** is
she so happy?

5. EMBARASSING

6. So for 2 weeks, I recorded
each and everything I did

7. If I
Slept
Ate
Shat
Bathed
Read books
Watched movies
It didn't matter,
I recorded
EVERY-MINUTE

8. At the end of the
two weeks, I
added up the
numbers...
WTF, who still uses these?

9. and guess
what...

10. I was wasting
41%
of my life
Life

11. On things like

12. Imagine almost
HALF
of my life would be spent on these
things if I kept going

13. And I'm not alone

14. The average American watches
4 hours of TV every night

15. ...and another 2 hours is spent on
social media
5 bucks, says this is Tinder

16. And we are paying the price
physically
financially and
emotionally

17. We now sleep 20% less than
people did 60 years ago

18. We spend 25% less time with
family than just 30 years ago

19. And because of that we are...
Depressed
Tired
and lazy
Sick

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21. But back to
Me

22. I needed to do something
BADLY

23. Or risk not
accomplishing
anything with
my life

24. So I started
of research into
behavioural
change
Months

25. I studied ideas from BJ Fogg, a professor in
behaviour modification for the last 20 years

26. ...to gurus like Robin Sharma, Tim
Ferriss, Seinfeld and Tony Robbins
to see what they do

27. and finally found the
Answer
in

28. wait for it...

29. Habits!

30. What...you knew that

31. Shut the
front door

32. Can't stop checking Facebook?
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33. 40%
Did you
know that
of your day is spent
MINDLESSLY
running through
habits

34. Like that can of pop you
have everyday for lunch

35. Think about it

36. Don't you
visit the same
websites every
morning after you
reach work?

37. Don't you start your
day the same way?
(maybe a bagel and coffee)

38. Don't you talk
with the same
coworkers about
the same stuff
everyday?

39. We don't think about these
things because our
brains use habits
to reduce our
mental load

40. ...and as we get older,
our routines become
more firm and
harder to change

41. This can lead us towards
like our habits of
eating a salad for
lunch
positive outcomes

42. or towards
like having a double,
fat, triple fudge
double dipper,
decadent cafe
laaaattee every
morning
negative outcomes

43. OK
Now, let's talk
about two things

44. 1
What is a habit?
and the two ways to break them

45. 2
The two things I did that
changed my life, forever

46. 4
There are
parts to any habit
1 What is a habit?

47. Let's use an example from everyones live's to demonstrate
The Habit of Checking Facebook
1 What is a habit?

48. 1 What is a habit?
Cue
The
Start's off the
habit
Think about that feeling of being
anxious before starting work

49. 1 What is a habit?
Routine
The
Our response to
the cue
Think checking Facebook in
response to being anxious

50. 1 What is a habit?
Reward
The
What we get or feel
for following through
That feeling of being connected
and satisfying out FOMO (fear of missing out)

51. 1 What is a habit?
Craving
The
Brings it all together
Now, next time we get the cue, we
immediately CRAVE the reward

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53. Now
There are two ways
to break any habit
2 Two things I did

54. 1Remove the cue
2Change the routine
2 Two things I did

55. Let's talk about
the first one
2 Two things I did
Eliminating Distractions

56. Did you know the typical office work is
interrupted every 11 minutes
2 Two things I did

57. And it takes more than
2x
As long to get back on track
(or 25 mins)
2 Two things I did

58. Let me add that up
for you - thats
2hrs EVERYDAY
spent distracted
2 Two things I did

59. Every. Single. Day.
That's
12.5%of
2 Two things I did

60. So what I did was
2 Two things I did

61. 1. Turned off my
phone notifications,
all of them
2 Two things I did

62. Because
nothing is
urgent or they would call
Really
2 Two things I did

63. 2. Deleted all
infinity apps off of
my phone
(Think Facebook, Twitter, any app that has endless content)
2 Two things I did

64. 2 Two things I did
Change #2: Created a Morning Routine

65. Leo Babauta
Founder of Zen Habits
Wakes up at 4:30am
Drinks water
Sets 3 important tasks
for his day
Fixes lunch for his kids
Eats breakfast & reads
Exercises
Showers
Wakes kids & wife at
6:30am
EVERY MORNING 2 Two things I did

66. Tony Robbins
The Self-Help Guru
Calls it his
Hour of power
which includes light
exercise, motivational
incantations and 10
minutes of thinking about
everything he is grateful of.
2 Two things I did

67. Do you have a
block of time
set aside in
your mornings?
2 Two things I did

68. If not, start by writing
down 3 goals you have
2 Two things I did

69. One MUST be fitness related Learn why
in my course
2 Two things I did

70. And then take one
step towards
each goal
every morning
2 Two things I did

71. Making these two changes,
2 Two things I did
(And a few others - learn more by clicking here)
In only 21 days
I was able to...

72. 2 Two things I did
Read 4 books
Learn 363 Portugese words
Publish 3 comprehensive blog posts
Exercise for a total of 840 minutes
Mediate for a combined total of 315 minutes
And start my side business

73. Since then I've
used habits
to...
2 Two things I did

74. Become a Vegan
Swim 30 laps at the pool - Non-Stop
Complete 250 sit-ups in one session
And even create this presentation!
2 Two things I did

75. Start making
these changes

76. TODAY!

77. The next
33 years
of your life depend on it!

78. Want the EXACT system I used?
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accomplish each and every goal you have this year
Learn:
The two habits that are 10x more powerful than any other
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