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Introduction

We’ve all been told that discipline, hustle, and grinding it out are the keys to getting things done. But what if feeling good could be your most powerful productivity tool? In Feel-Good Productivity, Ali Abdaal flips the script and shows us how positive emotions can fuel deeper focus, greater creativity, and long-term success—without burning out. This post distills the ideas from the book into an actionable guide you can use every day.

Part 1: Play – Let Joy Lead

Positive emotions don’t just feel nice—they actually expand your thinking and build long-term skills. This is the heart of the “broaden and build” theory: joy makes us more creative in the moment and more resilient over time.

Feel-Good Hormones at Work

Endorphins: Triggered by movement and challenge, they bring happiness—even in discomfort.
Serotonin: Regulates mood, sleep, and appetite.
Dopamine: The “reward chemical” linked to motivation and satisfaction.
Oxytocin: The “love hormone” that promotes connection and trust.

In contrast, stress hormones like cortisol and adrenaline narrow our focus and contribute to burnout over time. Positive emotions don’t just feel better—they help us work better.

Make Work a Game

Enjoyment is a gateway to excellence. Instead of grinding through your to-do list, try bringing more play into the process.

Choose Your Character

Think of yourself like a video game avatar. Which of these types are you?

Collector – Loves organizing and curating.
Competitor – Motivated by challenge and progress.
Explorer – Energized by discovery.
Creator – Enjoys making and building things.
Storyteller – Finds joy in sharing and entertaining.
Joker – Uses humor to connect and spark joy.
Director – Loves planning and leading.
Kinesthete – Thrives on movement and physical tasks.

How to Add More Play

Embrace curiosity: Ask more questions, seek new angles.
Reframe failure: Every mistake is a stepping stone.
Enjoy the process: Don’t just chase outcomes—play the game well.
Be sincere: Show up fully and engage with heart.

Part 2: Power – Step into Belief

Belief in your ability is half the battle. Whether it’s public speaking or starting a business, how you see yourself changes how you show up.

Trick Your Brain (In a Good Way)

Beginner’s Mindset: Stay curious and open.
Positive Self-Talk: Tell yourself a better story.
Teach Others: Sharing knowledge makes it stick.
Take Ownership: Align your work with your values and goals.

Part 3: People – You’re Not Alone

Relationships Are Rocket Fuel

Comrade Mindset: Focus on how your work helps others.
Synchronicity: Collaborate and share goals.
Kindness: Small acts have big ripple effects.
Ask for Help: Strength is asking, not struggling.
Overcommunicate: Be honest and transparent.

Part 4: Unblock – Get Out of Your Own Way

We don’t procrastinate because we’re lazy—we procrastinate because we care too much. We overestimate what’s at stake, become hyper-alert, and avoid the discomfort.

How to Unstick Yourself

Define Your Purpose

Commander’s Intent: What’s the big goal?
Five Whys: Keep asking “Why?” until you reach your core.
NICE Goals:
- Near-term: Weekly wins.
- Input-based: Small, daily steps.
- Controllable: Tasks in your control.
- Energizing: Connect them with your sources of motivation.
Crystal Ball Method: Imagine doing the task for a week and still not finishing. Why?
Implementation Intentions: Pick a time slot. “When X happens, I’ll do Y.”
Time Blocking: Plan your time. Don’t leave your energy to chance.

Part 5: Courage – Feel the Fear and Do It Anyway

Fear is normal. The goal is not to eliminate fear but to move forward with it.

Tame Fear with These Tools

Label Your Emotions: “What am I afraid of?”
Identity-Level Shifts: Call yourself a “lifelong learner” instead of “someone who doesn’t know enough.”
10/10/10 Rule: Will this matter in 10 minutes, 10 weeks, or 10 years?
Confidence Equation: Confidence = Perceived Ability – Perceived Standard
Lower the standard or raise your skills—and you’ll feel more capable.
Stop the Spotlight Effect: Most people are too busy thinking about themselves to judge you.
Batman Effect: Channel your inner hero. Pretend to be the person who can do the thing—and soon, you’ll be them.

Part 6: Start – Remove Friction

Sometimes, the hardest part is just starting. Here’s how to make it easier:

Tidy Your Environment: Reduce resistance.
Five-Minute Rule: Try it for 5 minutes. You can quit after that (but you probably won’t).
Define the First Step: Lay out your workout clothes. Open the project file.
Track Progress: Small wins fuel momentum.

Your Accountability Crew

Build a circle of “Best Buddies” who are:

Disciplined
Challenging
Patient
Supportive
Constructive
Accountable

And if you slip? Forgive yourself. Focus on small wins, not missed goals.

Part 7: Sustain – Burn Bright, Not Out

Not all burnout is the same:

Overexertion: Too much in a day.
Depletion: No rest or recovery.
Misalignment: Working on things that don’t bring joy.

Sustainable Energy Tips

Experiment Portfolio: Make a list of dreams and current efforts. Only move a dream to action if there’s room.
Power of No: If it’s not a strong yes, it’s a no.
Friction Apps: Slow down social media to limit distractions.
Course Correct: One failure doesn’t define you. Reset and keep going.
Add Buffer Breaks: 10-minute gaps between tasks help restore energy.
Schedule Rest: Plan your breaks—don’t wait for burnout.

Energizing Distractions

Random reminders to take a break.
Something fun, light, and spontaneous.

Part 8: Recharge – Rest Is Productive

Create two lists:

Things that drain you
Things that truly recharge you

The CALM Framework

Creative tasks feel energizing when they are:

Competence: You’re learning something.
Autonomy: You choose it.
Liberty: You do it freely.
Mellow: You don’t care too much about the result.

Find hobbies and projects that follow these rules. Make it play—not another hustle.

Natural Recharge

Walks in nature.
Photos of green spaces in your room.
Mind-wandering time.
The “Reitoff Principle”: Rest today to do more tomorrow.

Part 9: Align – Build a Life that Feels Like Yours

Motivation is a spectrum:

Type	Example
Extrinsic	“I want others to admire me.”
Introjected	“I’ll feel guilty if I don’t.”
Identified	“This helps me reach my goals.”
Intrinsic	“I just love doing this.”

Move toward intrinsic motivation by aligning work with your values.

Exercises for Alignment

Eulogy Method: Write the obituary of your dream self. What life must you live now to become that person?
Odyssey Plan: Imagine three versions of your life in 5 years—current path, alternate, radical.
Wheel of Life: Rate your health, work, and relationships in a circle of 9. See what’s full, what’s empty.
12-Month Celebration: What would you have to do to celebrate progress in every area?

Conclusion: Begin Again, with Joy

Feeling good isn’t the reward for productivity—it’s the fuel. You don’t need to push harder; you need to align, recharge, and play more. The beauty of Feel-Good Productivity is its kindness. It tells us: you’re allowed to enjoy the process, and in fact, that might just be the secret to doing your best work.

Ready to play, power up, and align your days with joy? Start today—and begin again whenever you need.