Audio Version (09:15)
One of the most popular tools I teach in workshops is an oldie but a goldie. Many of us learned it years ago through Brian Tracy’s 2001 book (republished many times since) Eat That Frog.
When considering productivity and time management, many strategies promise to help us get more done in less time. However, one of the most enduring and effective is the “Eat the Frog” principle.
Initially coined by Mark Twain, the phrase suggests that if you start your day by eating a live frog, nothing worse will happen for the rest of the day. In the context of productivity, the “frog” is your ugly, most challenging task, the one you’re most likely to procrastinate on. By tackling it first, you set a positive tone for the rest of the day.
Unfortunately, many of us tend to do what I call the ‘low-hanging fruit’ tasks first. These are typically what we consider ‘quick wins’ and far more appealing than those we postpone. When we do these tasks, we get a quick dopamine release, which makes us feel good!
However, inevitably, these tasks usually take longer than expected, so we postpone (procrastinate) the ugly task we should be doing. But it doesn’t go away. It remains at the back of our minds, hanging over us all day using up valuable brain power. Ironically, we often spend more time worrying/thinking about the thing we should be doing than the time it would actually take to do it!
Despite the constant evolution of productivity tools and techniques, the “Eat the Frog” principle remains highly relevant. I have reintroduced it to thousands of people in the last few years, and I would say that it’s among the top five takeaways from my mental toughness sessions.
The Cognitive Load of Procrastination
Procrastination isn’t just about delaying tasks; it’s a mental burden that saps our cognitive resources. Every time we postpone a task, it doesn’t just disappear from our minds. Instead, it lingers in the background, creating a constant low-level stress. This phenomenon is known as the Zeigarnik Effect, where uncompleted tasks occupy mental space and drain our mental energy.
Thinking about something we should be doing but aren’t can be surprisingly exhausting. Research suggests that our brains expend a significant amount of energy when we ruminate on unfinished tasks.
This cognitive load impairs our ability to concentrate, reduces our decision-making capacity, and ultimately diminishes our overall productivity. When we finally decide to “eat the frog” or tackle that daunting task, we release ourselves from this mental burden, freeing up cognitive resources for other activities.
Freeing Up Brain Space
The benefits of completing the most dreaded task first extend beyond mere productivity. When we finally confront and complete the task we’ve been avoiding, we experience a psychological relief that is almost palpable.
This sense of relief can be attributed to the reduction in cognitive load. Once the task is off our plate, our brain no longer has to allocate energy towards worrying about it, which leaves us with more mental bandwidth for other activities.
This freeing up of brain space can profoundly impact our overall mental health and efficiency. With fewer tasks clogging our mental to-do list, we can think more clearly, make better decisions, and engage more fully with our work and personal lives. Essentially, by “eating the frog,” we declutter our minds and create a more conducive environment for creativity and problem-solving.
The Dopamine Effect
Completing tasks, especially those we dread doesn’t just make us feel relieved; it also makes us feel good, thanks to a little chemical called dopamine. Dopamine is a neurotransmitter that plays a key role in our brain’s reward system. When we achieve something, no matter how small, our brain releases dopamine, giving us a sense of satisfaction and pleasure.
Starting the day by completing a challenging task sets off this positive feedback loop early. The dopamine rush we experience from finishing our most difficult task first can create a momentum that propels us through the rest of our day.
This sense of accomplishment boosts our motivation, making subsequent tasks feel less daunting and more manageable. In essence, by “eating the frog,” we harness the power of our brain’s natural reward system to maintain high levels of motivation and productivity throughout the day.
Moving Forward with Momentum
Momentum is a powerful force in productivity. When we accomplish something significant at the start of our day, we build a momentum that makes it easier to tackle additional tasks. This concept, often referred to as the “progress principle,” suggests that small wins can boost our inner work life, leading to more engagement and better performance.
By starting the day with a win—no matter how unpleasant the task may have been—we set a positive tone that influences our attitude and performance for the rest of the day. This initial success makes it easier to tackle subsequent tasks with confidence and energy. The more tasks we complete, the more momentum we build, creating a virtuous cycle of productivity and achievement.
Practical Tips for Eating the Frog
While the theory behind “Eat That Frog” is compelling, applying it in practice can be challenging. Here are some practical tips to help you integrate this principle into your daily routine:
1. Identify Your Frog
Start by identifying your most important and challenging task for the day. This is often the task that will have the most significant impact on your goals but is also the one you’re most likely to procrastinate on. Choose the task the day before so that you can get straight to work on it the next morning.
2. Break It Down
Large tasks can be overwhelming, making it easier to put them off. Break your “frog” into smaller, more manageable chunks. This can make the task seem less daunting and easier to start.
3. Schedule It First
Set aside time at the very beginning of your day to tackle your “frog.” By dedicating your freshest, most focused hours to this task, you increase your chances of success.
4. Eliminate Distractions
Create a conducive environment for focused work. Eliminate potential distractions, whether it’s turning off notifications, closing unnecessary tabs, or finding a quiet place to work.
5. Use a Timer
Sometimes, the hardest part is just getting started. Use a timer to commit to working on your task for a set period, like 25 minutes. Often, once you start, you’ll find it easier to continue.
6. Reward Yourself
Give yourself a reward for completing your “frog.” Whether it’s a short break, a treat, or some downtime, having something to look forward to can motivate you to get through and finish the task.
The Wrap-Up
The “Eat the Frog” principle endures because it addresses fundamental aspects of human psychology and productivity. By tackling our most challenging tasks first, we reduce the cognitive load of procrastination, free up mental space, and benefit from the dopamine rush of accomplishment. This not only boosts our productivity but also enhances our overall well-being and ability to move forward with momentum.
In a world filled with constant distractions and demands on our attention, starting the day with a clear win can set the tone for a successful and fulfilling day. So tomorrow morning, instead of dreading your “frog,” see it as an opportunity to set yourself up for success. The sense of relief, the cognitive clarity, and the boost in motivation you’ll experience are worth the effort. Eat that frog, and watch your productivity soar.
What Next?
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