You know that one task that you’ve been dreading? We’re about to help you face your fear – in just 60 minutes…
There are jobs that always end up at the bottom of the list, no matter how many times we remind ourselves to tackle them. It could be that they are simply dull – tax returns, expenses, and general life admin all come to mind. It could be something we know will be hard graft – cleaning the oven is my absolute nemesis. It could also be something that we know will bring up emotions we simply don’t want to deal with, such as looking at financial paperwork, or sorting through an ex’s belongings.
A productivity hack is trending on TikTok, which promises to help you tackle the things that you’ve been putting off. The ‘scary hour’ method – which involves doing the thing you least want to do in the first hour of the day – simply requires a little bit of planning and a timer. Here’s how to make the most of scary hour:
Plan ahead
Don’t leap straight into your first scary hour. Begin a few days before, taking a moment to reflect on your to-do list (whether that’s a physical list or just a mental note), and home-in on a single task that you’ve been avoiding. Then, get everything you might need lined up. For example, if you’re tackling a mountain of paperwork, have your files, recycling bin, labels, etc., on hand to ensure you don’t find a convenient excuse to give up when the time comes. On the morning of your scary hour, make sure you have a quiet space to work, and set your timer.
Build up to it
One hour might go quickly in our everyday lives, but when it’s time to deal with a particular task that you’ve been dodging for months, it might suddenly feel huge. So, to help you acclimatise to the idea of ‘scary hour’, psychologist, yoga teacher, and somatic therapist Dr Sally Eccleston suggests that you “start with the tasks that feel smaller and more manageable first”. This could be the ‘least scary’ thing on your list you’ve been putting off, but not the top one you’ve been dreading, demonstrating to yourself that you are able to withstand the discomfort of staying focused – so next time it won’t feel so daunting.
Keep it relaxed
Dr Eccleston explains that this hack is effective because it delivers a sense of urgency and a dose of accountability. “Ultimately it helps to tip the balance from avoidance to approach, and creates an incentive,” she says. Just by naming this your scary hour and making a plan, you’re already putting a little bit of pressure on. However, she suggests keeping the process “as chilled and relaxed as you can possibly manage”. In order to achieve this, there needs to be a balance between this sense of purpose and urgency, and the calmness you need to think clearly. If you’re panicking as you watch the minutes tick by, you won’t achieve much at all. Instead, set yourself up in a calming space, keep distractions to a minimum, and don’t use a timer that will put you on edge. Keep it discrete, but also accessible.
Stick to the one hour
The choice of exactly one hour is actually important because our brains prefer focusing on tasks for short periods of time. “Intensely focusing for more than 90 minutes can lead to burnout, and a struggle to focus,” explains Dr Eccleston. “So, a 60-minute burst of productivity is definitely long enough.”
Give yourself a reward
Completing the task is a huge reward in itself, but why not schedule something you know you’ll enjoy for afterwards? You could organise to meet up with a friend, take a quiet moment with a book, or catch up on your favourite Netflix show knowing that you can relax, having just ticked something major off your list.
Keep the habit going
Our natural inclination is to pursue pleasure while avoiding pain, so it may take some willpower to repeat your initial scary hour success on a long-term basis. “Procrastination offers a quick escape from the discomfort that tasks perceived as challenging or tedious can bring,” Dr Eccleston explains.
Yet each time you complete your scary hour, you’re rewiring your brain to associate that initial discomfort with the undeniable relief and satisfaction that follows. The more regularly you tackle your scary hour, the less scary these tasks become, creating a positive spiral of productivity and confidence.
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