Feel Good Productivity by Ali Abdaal – Book review

Personal review

Why I picked up the book:

As a self-proclaimed productivity enthusiast, I have been following Ali Abdaal since his early days on YouTube. His advice on studying and productivity truly transformed my university experience. Naturally, when I heard about his book, Feel Good Productivity, I followed its writing journey and got it the moment it was released.

What I liked

Although I was initially skeptical about learning much new from the book, given that I’ve seen nearly all of Ali’s productivity videos, I was pleasantly surprised. While for 60% of the book this was mostly true, the remaining 40% introduced fresh experiments that I found interesting. The lack of novelty didn’t diminish my enjoyment because the book is exceptionally well-written and structured. It’s clear that Ali and his editors put a lot of effort into creating a logical and engaging layout to keep readers hooked.

What I didn’t like

I found some sections of the book a bit lengthy, with more explanations and examples than necessary. This might be because I was already familiar with many of the concepts. I also wished there were more graphics and infographics to make the book more engaging and offer visual summaries.

My rating

About the book

To be successful and reach your goals, you need to take consistent actions. This will require good levels of productivity which can be a struggle for most of us. We all have days where we are just not feeling it and no matter how hard we push our body and mind are just not cooperating. 

The problem according to Ali is that we view productivity as a hard slog. You just have to suck it up and do the work. From Ali’s exprience this has worked for a while but his productivity hit a wall and no matter how hard he tried to regain his previous work ethic, he failed. 

“When the treatment fails, question the diagnosis”, he remembered his tutor’s words and started rethinking if there was another way to view productivity. He came up with a new approach that he refers to as “feel-good productivity” which he explains extensively in the book.

Why feel good productivity works?

1- Scientific research shows that “feeling good” makes us focused, inspired and motivated to reach our goals. When we feel good, we have energy which boosts our productivity which makes us feel good again.

2- Feeling good reduces our stress 

3- Feeling good enriches our life. It makes you better socially, and creatively, solves problems better and makes your life richer. It’s not success that makes you feel good, it is feeling good that makes you successful.

Feeling food > Generates energy > Boots productivity > Makes you feel good 

My main takeaways and opinion

My perspective on productivity has evolved over the years. Early on, when I set out to improve my grades, I realized I had a serious productivity and focus problem. Ali’s techniques were a huge help back then. But as I took on more challenges and faced new obstacles, I began to question those techniques. It seemed like every time I found a method that worked, I’d get derailed a few weeks later and end up feeling like a lazy slob.

At thirty (while writing this), I realized two main issues:

1. Trying to Be Productive vs. Actually Being Productive: 

The more I learned, the more I realized that struggling with productivity often masks other issues like procrastination, lack of discipline, or burnout. I ended up spending more time trying to be productive—watching videos and experimenting with different methods—than actually doing the work. My concern with Ali’s book is that readers might fall into the trap of using the experiments as a form of “productive procrastination” rather than focusing on the work itself. A simple guide at the end could help prevent this.

2. Are Feelings Important?: 

I discovered the Hormozis’ philosophy a year ago, which emphasizes that feelings should not dictate our actions. They advocate for pushing through discomfort with phrases like “Do the work despite how you feel” and “Forget your mood, follow the plan.” Their belief is that feelings are often fleeting and unreliable and the work should be done regardless of how you feel. Hard work, growth, and stepping out of our comfort zones are not meant to feel good. Then why should we expect to feel good doing them?  

This approach has helped me tremendously in the past year to make progress on a lot of projects in my personal and professional life. 

But this can be taken to extremes because life is meant to be enjoyed.

Now, after re-reading Ali’s book, I’m wondering if there’s a way to combine both approaches. We might start with Ali’s suggestion to make work enjoyable and fulfilling. If that takes too much time or seems less effective, we could switch to the Hormozis’ method of powering through tasks regardless of our mood. I plan to experiment with this blend over the coming months.

Visual Summary

Short summary and notes

PART 1: ENERGISE

Chapter 1: Play

Life is stressful. Play makes it fun.
Research, including studies by Nobel Prize winners, shows that play restores mental and physical fatigue. As adults, we often lose our sense of play, but we can regain it through these experiments.

Experiment 1: Choose Your Character
Identify your play personality (e.g., Competitor, Explorer, Creator). Use this insight to make daily tasks more enjoyable by embodying your play persona, such as turning a routine email into a creative narrative.

Experiment 2: Embrace Your Curiosity
Curiosity enhances learning and memory by triggering dopamine release. Introduce “side quests” in your daily life, like working in a new environment, to stimulate creativity and focus.

Experiment 3: The Magic Post-It Note
Ask, “What would this look like if it were fun?” Add elements like music to make tasks more enjoyable and less monotonous.

Experiment 4: Enjoy the Process, Not the Outcome
Focus on the enjoyment of the process rather than just the end result. Mihaly Csikszentmihalyi’s “flow” theory suggests that immersion in tasks enhances satisfaction. Create a relaxed environment to foster play and creativity.

Experiment 5: Reframe Your Failure
View failures as “data points” rather than setbacks. Research shows that framing failures positively increases persistence and success. Lower the stakes and treat challenges as experiments.

Experiment 6: Don’t Be Serious. Be Sincere
Approach tasks with sincerity rather than seriousness. Engage with the process and maintain a lighthearted attitude. This approach can improve work dynamics and reduce stress in challenging situations

Chapter 2: Power

Netflix’s Approach
Netflix’s culture emphasizes freedom and responsibility, empowering employees with autonomy, which leads to greater creativity and success.

Experiment 1: The Confidence Switch

• Self-Efficacy: Belief in your abilities boosts performance. Act as if you’re confident to increase real confidence, improving outcomes.

Experiment 2: The Social Model Method

• Vicarious Mastery: Seeing others succeed enhances your own confidence. Engage with success stories through books, podcasts, or videos to boost your belief in your abilities.

Experiment 3: The Shoshin Approach

• Beginner’s Mind: Embrace tasks with curiosity and openness, as beginners do, to drive learning and innovation. Avoid being constrained by past successes.

Experiment 4: The Protégé Effect

• Teaching to Learn: Teaching others improves your own understanding and skills. Use mentoring or explaining concepts to deepen your knowledge.

Experiment 5: Own the Process

• Empowerment: Focus on how you approach tasks to find empowerment, even in repetitive or restrictive roles. Control your method for a greater sense of satisfaction.

Experiment 6: Own Your Mindset

• Mindset Shift: Viewing tasks as choices rather than obligations enhances motivation and feelings of autonomy. Changing your perspective can increase your sense of power and effectiveness.

Chapter 3: People

• People can either energize or drain energy. Energizers uplift and motivate, while “energy vampires” leave others feeling exhausted and depleted.
• Community Support: A supportive environment, rather than a competitive one, can enhance individual growth. Medical school, viewed as a collaborative scene rather than a competition, provided greater support and resources.

Experiment 1: The Comrade Mindset

• Adopting a comrade mindset—seeing others as partners rather than competitors—can significantly enhance motivation and productivity..

Experiment 2: Find Synchronicity

• Engage in activities that create a sense of synchrony with others, such as working in sync or participating in group tasks.

Experiment 3: Random Acts of Kindness

• Perform small acts of kindness to enhance teamwork and create a positive environment.

Experiment 4: Ask for Help

• Asking for help builds relationships. In-person requests with positive language are more effective.

Experiment 5: Overcommunicate the Good

• Share and celebrate good news enthusiastically to strengthen relationships and boost happiness.

Experiment 6: Overcommunicate the Not So Good

• Overcommunicating the not-so-good is essential for harnessing positive effects from others. Lying, even small ones, triggers a stress response; honesty often feels like a lose-lose situation.
• Be honest and direct. Use radical candour to provide feedback without damaging relationships.

PART 2: ENERGISE

Chapter 4: Seek Clarity

Motivation’s Limits

• Procrastination: Often attributed to a lack of motivation, but real barriers like time, health, and responsibilities are usually the causes.
• Discipline: Acting regardless of motivation can help, but doesn’t address deeper issues. It can lead to self-blame if used incorrectly.

The Unblock Method

• Focus: Identify and address root causes of procrastination, like negative emotions or unresolved issues, rather than forcing action through discomfort.
• Metaphor: Like removing a pebble from a shoe—solve the real obstacles before running.

Experiment 1: Using Commander’s Intent

• Rather than obsessively planning every detail, focus on understanding the purpose behind a project. This approach prevents getting lost in minor tasks and helps maintain clarity on the end goal.
• Apply this method to various goals to ensure actions align with your main objective.

Experiment 2: The Five Whys

•  Ensure every task contributes to your main goal. Avoid getting sidetracked by tasks that don’t support your ultimate purpose.
• Five Whys Method: Ask “why” five times to identify the root cause of issues and ensure tasks support your goal.

Experiment 3: NICE Goals

• Traditional goal-setting can lead to reduced motivation and tunnel vision.
• NICE Goals Approach:
  • Near-term: Focus on immediate, manageable goals.
  • Input-based: Emphasize the process over distant outcomes.
  • Controllable: Set realistic, achievable goals.
  • Energizing: Include enjoyable elements to maintain motivation.
• Combining Methods: Use SMART goals for long-term objectives and NICE goals for daily tasks.

Experiment 4: The Crystal Ball Method

• Before starting a task, envision potential obstacles a week ahead to identify and mitigate risks.
• This helps in troubleshooting and avoiding pitfalls, increasing the likelihood of success.

Experiment 5: Implementation Intentions

• Study Findings: Setting “If X happens, then I will Y” plans increases habit formation.
• Examples: Create specific plans for daily habits (e.g., “When I get up, I’ll take five deep breaths”).

Experiment 6: Time Blocking

• Schedule specific tasks in your calendar to ensure they are completed. This helps  prioritize what matters while reducing uncertainty.
• Three-Level System: choose the level that fits you
  • Level 1: Block time for avoiding tasks.
  • Level 2: Time-block most of your day with a structured plan.
  • Level 3: Plan your entire week to reflect your priorities.

Chapter 5: Find Courage

• Fear can block productivity by misinterpreting challenges as threats, causing procrastination.
• Courage is key to moving past fear and unlocking potential.

Experiment 1: The Emotion Label

• Affective Labeling: Naming fears increases self-awareness and reduces rumination.
• Challenges: Identifying fears can be difficult; use questions like “What am I afraid of?” to uncover root causes.
• Practical Strategy: View your fear as a story about someone else to gain perspective.

Experiment 2: The Identity Label

• Concept: Labels shape behavior. Negative labels reinforce fear, while positive ones boost confidence.
• Labelling Theory: Howard Becker’s theory suggests that labels become self-fulfilling prophecies.
• Application: Replace negative self-labels with positive ones to shift behavior and reduce procrastination.

Experiment 3: 10/10/10 Rule

• Concept: Fear can lead to catastrophizing minor setbacks.
• 10/10/10 Rule: Ask three questions to gain perspective:
  • Will this matter in 10 minutes?
  • Will this matter in 10 weeks?
  • Will this matter in 10 years?
• Examples: Rejection may seem significant now but less so over time.

Experiment 4: The Confidence Equation

• Core Idea: Self-doubt fuels procrastination. Confidence is the perception of ability versus standards.
• Overcoming Self-Doubt: Start tasks even with low confidence to break the cycle.
• Alter Egos: Use personas to act with confidence and overcome fear.

Experiment 5: Stop Spotlighting

• Spotlight Effect: People overestimate how much others notice and judge them.
• Reality Check: Most people are focused on themselves rather than judging others.
• Examples: Minor imperfections or early mistakes are often unnoticed by others.

Experiment 6: The Batman Effect

• Alter Ego Strategy: Adopting an alter ego can help overcome fear by embodying desired traits.
• Study Findings: Children who imagined themselves as superheroes showed better self-control.
• Application:
  • Identify a Task: Choose something you’ve been avoiding.
  • Choose an Alter Ego: Select a character embodying the traits you need.
  • Step into the Role: Visualize and act like your alter ego.
  • Create a Mantra: Use affirmations to reinforce your mindset.

Chapter 6: Get Started

Inertia in Productivity

• Newton’s Law: Just as objects in motion stay in motion, tasks in progress are easier to continue.
• Starting tasks takes more energy than maintaining them.

Experiment 1: Reduce Environmental Friction

• The physical setup can hinder task initiation.
• Example: Placing a guitar in the living room instead of hiding it made the practice more accessible.
• Adjust your environment to make starting tasks easier and automatic.

Experiment 2: Reduce Emotional Friction

• Mood and motivation barriers can prevent task initiation.
• Five-Minute Rule: Commit to working for just five minutes to lower the starting barrier. Often, this leads to continued work.
• Start with small, manageable tasks to overcome inertia.

Experiment 3: Define the Next Action Step

• Break tasks into immediate, actionable steps to reduce overwhelm.
• Tim Pychyl’s Method: Focus on the next small step rather than the whole project.
• Examples:
  • Yoga: Roll out the mat.
  • Studying: Open the textbook.
  • Writing: Open the document.

Experiment 4: Track Your Progress

• Regular tracking boosts motivation and goal achievement.
• It helps identify setbacks, patterns and provides motivation through visible progress.
• Applications:
  • Health Goals: Use a workout log.
  • Skill Learning: Keep a learning journal.

Experiment 5: Find an Accountability Buddy

• Collaborating with others increases motivation and adherence to goals.
• Partners provide energy, encouragement, and social obligation.
• Example:: Use accountability partners to stay committed, like attending the gym together.

Experiment 6: Self-Forgiveness

• Letting go of guilt improves productivity and well-being.
• It reduces guilt, improves focus, and allows better concentration on current tasks.
• Implementation:
  • Celebrate Small Wins: Appreciate minor successes.
  • Accept Procrastination: Recognize and forgive procrastination as normal.
  • Focus on Wins:
    • Personal Achievement: Acknowledge rest as a win.
    • Positive Interaction: Value pleasant interactions.
    • Meaningful Time: Appreciate quality time spent with loved ones.

PART3: SUSTAIN

Chapter 7: Conserve

Understanding Burnout

• Despite business success, Ali experienced burnout by losing motivation and enjoyment in his work. This Can occur when work lacks meaning, or enjoyment, or becomes overwhelming.

WHO’s Definition of Burnout

1. Energy Depletion: Persistent fatigue and exhaustion.
2. Mental Distance: Feeling detached or negative about work.
3. Reduced Efficacy: Decline in work performance.

Types of Burnout and Solutions

1. Overexertion Burnout: Caused by too much work. Solution: Do less; reduce workload.
2. Depletion Burnout: Caused by lack of rest. Solution: Ensure proper rest and breaks.
3. Misalignment Burnout: Caused by work lacking meaning. Solution: Focus on meaningful activities.

Experiment 1: Energy Investment Portfolio

• Purpose: Manage where your energy goes to prevent burnout.
• Steps: Create two lists—List A: Long-term goals (e.g., learning a new language), List B: Current focus (e.g., exercise, cooking).
• Principle: Limit active projects to 3-5 to avoid overcommitment.

Experiment 2: The Power of No

• It’s hard to say “no,” but necessary to avoid burnout.
• Methods:
  • “Hell Yeah or No”: Only say “yes” if you’re genuinely excited.
  • Opportunity Costs: Consider what you’re giving up by saying “yes.”
  • Six-Week Trap: Avoid committing to future tasks based on current free time.

Experiment 3: Add Friction

• Make distractions harder to access and desired actions easier.
• Examples: Remove social media apps, log out after use, or use tools that delay access to distracting sites.
• Reduces distractions, and improves focus.

Experiment 4: Correct Course

• Don’t let minor distractions derail your progress. Start over without judgment.
• Regular breaks (52 minutes work, 17 minutes break) help maintain focus and prevent burnout.

Experiment 5: Schedule Your Breaks

• Plan regular breaks to recharge and sustain productivity.

Experiment 6: Embrace Energizing Distractions

• Some unplanned breaks, like chatting with a friend or taking a walk, can refresh and energize you.
• Balance: Allow for spontaneity to maintain well-being and prevent burnout.

Chapter 8: Recharge

Recharge with Energizing Distractions

• Not all breaks are equal; replace negative activities (like doomscrolling) with positive ones that truly refresh you.
• Use CALM activities to recharge effectively:
  • Competence: Build skills.
  • Autonomy: Exercise control over actions.
  • Liberty: Allow mental freedom.
  • Mellow: Reduce stress.

Experiment 1: CALM Hobbies

• Focus: Enjoy hobbies for the process, not for mastery or profit.
• Tips:
  • Set specific times and spaces for hobbies.
  • Embrace mistakes without stress.
  • Avoid turning hobbies into side hustles; keep them for relaxation and fun.

Experiment 2: CALM Projects

• Definition: Projects with a clear start and end that enhance creativity and fulfilment, separate from daily work.
• Try to Involve others, like joining an art class or writing group, to increase motivation and enjoyment.

Experiment 3: Bring in Nature

• Nature exposure reduces stress and improves mental function.
• Practical Tips:
  • Spend more time outdoors.
  • Incorporate plants or nature elements in your living space.
  • Use nature sounds for relaxation.

Experiment 4: Take a Walk

• Walking boosts mood and reduces anxiety.
• Walk in nature or with friends to maximize benefits.

Experiment 5: Let Your Mind Wander

• DMN (Default Mode Network): Active during mind-wandering, aids in creativity and future planning.
• Schedule time for daydreaming and routine tasks without distractions to recharge mentally.

Experiment 6: The Reitoff Principle

• Concept: Take a day with no goals or productivity expectations.
• This allows rest without guilt, leading to increased creativity and effectiveness later on.

Chapter 9: Align

Different types of motivation

• External motivation: is driven by others’ opinions and rewards
• Introjected motivation: stems from guilt or obligation, 
• Identified motivation: comes from aligning actions with personal values. 

Experiment 1: The Eulogy Method

• Objective: Reflect on what truly matters by imagining your legacy.
• Exercise: Write your own eulogy, focusing on personal impact and relationships rather than career achievements.
• This helps prioritise actions that reflect long-term values and desired legacy. It also encourages decisions that align with how you want to be remembered.

Experiment 2: Odyssey Plan

• Objective: Explore different potential life paths to find one that aligns with your desires.
• Exercise: Create three five-year plans:
  1. Current Path: Continue on your current trajectory.
  2. Alternative Path: Choose a different direction based on other interests.
  3. Radical Path: Imagine a life free from constraints like money or obligations.
• It encourages creative thinking about what excites and motivates you. And helps identify the path most aligned with your authentic desires and values.

Experiment 3: The Wheel of Life

• Objective: Evaluate the alignment of your actions with your values across different life areas.
• Exercise: Draw a circle divided into nine segments (Health, Work, Relationships) and shade each segment based on how aligned it feels with your values.
• This provides a visual assessment of balance and areas needing improvement and highlights areas of life that need more alignment with your values.

Experiment 4: The 12-Month Celebration

• Objective: Turn long-term dreams into actionable steps for the next year.
• Exercise: Imagine celebrating your achievements a year from now and set specific goals in areas like health, work, and relationships. Identify immediate actions to reach these goals.
• This Breaks down long-term goals into manageable actions. It also ensures daily actions align with long-term values, enhancing engagement and satisfaction.

Experiment 5: The Three Alignment Quests

• Objective: Focus on immediate, actionable steps aligned with broader goals.
• Exercise: Each morning, review your 12-month goals and select three small tasks (alignment quests) to complete that day in areas like health, work, and relationships.
• This helps maintain consistent progress toward long-term objectives through daily actions. It also boosts motivation and progress by focusing on manageable, short-term tasks.

Experiment 6: Scientific Approach to Alignment

• Objective: Use a structured, experimental approach to improve alignment in life.
• Exercise: Identify an area of misalignment, hypothesize a change that could improve it, implement the change, and monitor its impact.
• This encourages a systematic approach to personal development, allowing for experimentation and adjustment. It will help you discover what adjustments lead to greater alignment and fulfilment in life.

Conclusion

• Productivity Shift: True productivity isn’t about discipline or pressure but finding joy and alignment with what makes you happy and energized.
• Experimental Mindset: Approach productivity like a scientist—experiment with different methods, evaluate their effects, and adapt based on what works for you.
• Reflect and Adjust: Instead of sticking to rigid tactics, reflect on what brings you fulfillment and adjust your approach accordingly.
• Continuous Learning: Productivity is an evolving field, and personal growth comes from continually experimenting, learning from failures, and celebrating successes.
• Enjoy the Process: Focus on enjoying the journey rather than striving for perfection. Finding what makes you feel most alive can lead to greater productivity and satisfaction.

Links

• You can get Ali’s book on Amazon here: https://www.amazon.com/Feel-Good-Productivity-More-What-Matters/dp/1250865034
• For more book reviews click here: https://thethinkinglab.co/book-reviews/