Overcoming Procrastination and Building Consistent Habits by New Horizons - HTML preview
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References
This book is based on research, scientific studies, and insights from leading experts in psychology, habit formation, and productivity. Below are some of the key sources that informed the concepts and strategies in this book.
Books & Scientific Studies
1. Duhigg, Charles (2012). The Power of Habit: Why We Do What We Do in Life and
Business. Random House.
o Explores how habits are formed, how they influence behavior, and how they can be
changed.
2. Clear, James (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits &
Break Bad Ones. Avery.
o Introduces the 1% improvement principle, habit stacking, and the four laws of behavior
change.
3. Newport, Cal (2016). Deep Work: Rules for Focused Success in a Distracted World.
Grand Central Publishing.
o Discusses the importance of deep, focused work and how to minimize distractions.
4. Robbins, Mel (2017). The 5 Second Rule: Transform Your Life, Work, and Confidence
with Everyday Courage. Savio Republic.
o Explains how taking action within 5 seconds can break procrastination habits.
5. Baumeister, Roy & Tierney, John (2011). Willpower: Rediscovering the Greatest
Human Strength. Penguin Books.
o Covers the science of self-discipline and how to strengthen willpower over time.
6. Duckworth, Angela (2016). Grit: The Power of Passion and Perseverance. Scribner.
o Examines the role of persistence in long-term success.
7. McGonigal, Kelly (2012). The Willpower Instinct: How Self-Control Works, Why It
Matters, and What You Can Do to Get More of It. Avery.
o Explores the science behind willpower and how to improve self-control.
8. Steel, Piers (2010). The Procrastination Equation: How to Stop Putting Things Off and
Start Getting Stuff Done. Harper.
o Provides psychological insights into why people procrastinate and how to overcome it.
Scientific Papers & Research Studies
9. Procrastination and the Priority of Short-Term Mood Regulation
o Sirois, F. M., & Pychyl, T. A. (2013). Emotion, 13(1), 115-120. o Explains how procrastination is linked to mood regulation and emotional avoidance.
10. Habit Formation in the Real World: How Long Does It Take to Form a Habit?
o Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2009). European Journal of
Social Psychology, 40(6), 998-1009.
o Research study showing that habit formation takes an average of 66 days, not 21.
11. Decision Fatigue and Self-Control
o Vohs, K. D., Baumeister, R. F., Schmeichel, B. J., Twenge, J. M., Nelson, N. M., & Tice, D.
M. (2008). Personality and Social Psychology Review, 11(4), 303-327.
o Discusses how willpower is a limited resource that gets depleted throughout the day.
12. The Role of Dopamine in Habit Formation
o Graybiel, A. M. (2008). Neuron, 60(4), 534-546.
o Explains how dopamine rewards influence habit formation and motivation.
13. Procrastination and Self-Regulation Failure
o Tice, D. M., & Baumeister, R. F. (1997). Psychological Science, 8(6), 454-458. o Research on how poor self-regulation leads to chronic procrastination.
TED Talks & Online Resources
14. Inside the Mind of a Master Procrastinator – Tim Urban
o TED Talk: Watch Here
o A humorous but insightful breakdown of why people procrastinate.
15. The Science of Productivity – AsapSCIENCE
o YouTube Video: Watch Here
o A short, science-backed video on how to improve productivity.
16. Why We Procrastinate and How to Stop – Dr. Ali Abdaal
o YouTube Video: Watch Here
o Covers practical techniques to overcome procrastination.
17. James Clear’s Blog on Habits and Productivity
o Articles on habit formation, decision-making, and behavior change.
Final Note on Sources
The strategies in this book are based on scientific research, expert insights, and real-world application. While different methods work for different people, the principles outlined here are backed by psychology, neuroscience, and behavioral studies.
If you want to dive deeper into the topics covered in this book, I highly recommend reading the books and studies listed above. Lifelong learning is the key to continuous improvement! 🚀
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