Outsmarting the Just Quickly Trap: A Guide to Planning and Focus

Spam Filter For Your Brain - Episode 160

Listen here

This week I wanted to speak to you about how we scam ourselves with the idea of just quickly. A lot of us struggle with time management quite simply 'cause we have so many things on our plate and so many things that we need to hold all the time. And it can be really tempting that if something pops up, we're just gonna deviate from the plan and do the thing, which looks like it might frankly give us a little dopamine hit, that is going to take us away from all of the boring stuff and we're gonna get that sense of achievement from having got something done.

I have spoken about this on previous podcasts, but when you make a plan for your day, the only way that I have ever experienced to not feel overwhelmed and get caught up in feeling like we're drowning with how many things we have to hold the whole time is to make a plan ahead of time.

And when we make a plan ahead of time, the solid rule is that you have to stick to it.

Now when you come to a task in hand, your brain is always gonna give you a whole load of options as to things that are gonna feel nicer, be easier to do, all of the reasons you shouldn't do it. Wondering if maybe you should go and check social media, maybe wonder what's in the cupboard? Just go and finish off that little task over there that you meant to get on with last week and didn't get round to your brain Is designed to try and conserve energy, avoid danger, and seek pleasure.

Now quite often. There's a whole load of manual, like repetitive tasks that don't have a lot of seeking pleasure in, and actually doing something hard is gonna be received by your brain as dangerous and exerting energy on having to push through and do something you don't wanna do, We are working against biology to try and get our to-do list done a lot of the time.

So your brain's gonna come up with a whole load of excuses as to why you can't do that thing.

And it's not trying to work against you. It is quite simply the same methodology that has kept us alive as a species up until now, but it does not know that we are in a cost of living crisis. And actually your email inbox is quite fundamental to our survival, right now, or whatever else you might be doing.

And so we can distract ourselves with this idea of, "oh, I'll just do that thing for a little bit minute. I'll just go and get that thing done. It won't take long". And quite often when we are in a moment of trying to avoid something that we're not really enjoying very much, our idea of how long something is gonna take is not gonna be very accurate.

And our brain is not gonna look for that. 'cause it secretly knows it's trying to keep you away from all of the boring things, and which it reads often as dangerous things.

So this is your reminder that once you have something in your diary and your calendar to stick to the task in hand, and then you can look at the things after you finish that.

I have a whole course, , I teach on work-life balance, and I have a little workshop that I held called, "You know what to do, so why aren't you doing it?" Which was looking at some of the reasons why we procrastinate on things. And I also have a workshop called Get the Damn Thing Done.

And that is, looking at time blocking and time management for various different tasks. And if you would like to learn how to make sure that you can get all of the things that you need to get done in a day without feeling a sense of overwhelm.

I as a person who runs three businesses and rarely feels like I don't have time, can show you the thing that works for me. It's probably not the only way, but as a disabled person with an energy limiting condition, there's very rarely that I feel like I'm so overwhelmed that I can't get the stuff done.

And if I can do it, I'm sure that some of the things that I have to share might be useful for you.

So this week is just a short reminder to just notice where you're catching yourself, trying to trick yourself out of your to-do list with a bit of dopamine, and know that you are probably not making a very good assessment as to how long a task is gonna take when your brain starts telling you things like, "it's just gonna be a minute. I'm just gonna dip over here..." because that is the way that you find yourself 45 minutes into Instagram, wondering where the day went.

If this has been useful. There are a whole load of resources that are in the show notes here. I would love to support you more with time management so you can feel less overwhelmed and get more of the stuff that you want done, not just the stuff that is essential on your to-do list, but free up more energy so that you've got more time for the things that you love in life.

If you would like that too, just links in my show notes and I will speak to you next week. 

Free Avoid the Burnout Workbook

The Scam of ‘Just Quickly’: Why Time Management Feels Impossible—and What Actually Works

If you’ve ever found yourself stuck in a loop of jumping between tasks, telling yourself you’ll ‘just quickly’ check an email or pop over to Instagram for a minute, you’re far from alone. In this week’s episode of Spam Filter for Your Brain, HeardinLondon delves headlong into the mental tricks we play on ourselves—and how breaking this cycle can lead to better productivity, less overwhelm, and a surprising burst of energy for the things we love the most.

Why ‘Just Quickly’ Is Sabotaging Your Productivity

We’re all familiar with the struggle of modern-day time management. With overflowing to-do lists, a hundred pressing demands, and little space to breathe, it’s tempting to break away from your planned tasks for that immediate hit of dopamine. HeardinLondon calls our bluff: this is the scam of ‘just quickly’. It feels satisfying in the moment—perhaps you clear a notification or tidy away something that’s been nagging at you—but fast forward and you’re down a rabbit hole, 45 minutes deep and wondering where the day has gone.

What’s going on here? Our brains, as HiLy shares, aren’t wired for the relentless demands of inbox management, cost-of-living worries, or the constant swirl of digital distractions. Instead, our minds are primed to seek pleasure, avoid danger, and conserve energy. That ‘just quickly’ impulse isn’t laziness; it’s biology.

Procrastination and the Lure of Quick Tasks

Ever wondered why you procrastinate on big, boring, or challenging tasks? HeardinLondon explains that our minds will offer up dozens of attractive alternatives the moment we sit down to work: should you check social media, ponder what’s in the cupboard, or wrap up a leftover task from last week? These little detours don’t just steal your time—they erode your ability to stick to a plan.

A classic time management mistake is underestimating how long something will take, especially when you’re trying to avoid something demanding. That’s how ‘just quickly’ becomes a lost hour.

The Power of Planning Ahead

So, how do you escape the ‘just quickly’ trap and reclaim your day? According to HeardinLondon, it all comes down to making a plan ahead of time—and sticking to it. There’s no magic bullet for time management, but setting up your diary or calendar and committing to the plan is as close as it gets. When your brain whispers tempting one-minute diversions, catch yourself. Notice the urge, but stay with your planned task until it’s finished.

In fact, it’s this approach—rooted in mindful time blocking and realistic task management—that allows even those with energy-limiting conditions or multiple businesses, like HiLy herself, to beat overwhelm and get things done.

Overcoming Overwhelm and Boosting Work-Life Balance

If you want to learn how to balance your responsibilities and free up more time for what matters, HiLy offers dedicated workshops like ‘You Know What to Do So Why Aren’t You Doing It?’ and ‘Get the Damn Thing Done’, each focused on procrastination, time blocking, and practical time management strategies.

The take-home message for overwhelmed professionals, busy small business owners, and freelancers wrangling multiple priorities: notice where you’re tricking yourself with quick wins that aren’t really wins, and get intentional about your time. The difference isn’t in being superhuman—it’s about making a doable plan and sticking to it, even when the distractions beckon.

Resources and Support for Better Time Management

Want more? There are loads of free resources in the show notes, designed to help you tackle overwhelm, improve your productivity, and create space for the things you truly love—not just the essentials. Whether you’re looking for practical tips for work-life balance, coaching on procrastination, or support in managing your to-do list, it’s all there.

Final Thoughts

This week’s reminder from Spam Filter for Your Brain is simple but powerful: watch out for the ‘just quickly’ scam. You’re probably not making a good assessment of how long things will take when you’re in avoidance mode. Notice when you’re seeking a dopamine hit at the cost of your deeper plans. With conscious, planned action, you can get more done, feel less frantic, and even carve out space for the things that bring you joy.

If you’re ready to transform your daily routine and finally stop feeling overwhelmed, check out the links in the show notes—there’s practical, real-life advice waiting for you.

Looking for lasting solutions for time management for overwhelmed professionals? Want practical strategies to beat procrastination and improve work-life balance? Tune in each week for more spam-filtered insights to clear your mental inbox and get back to thriving.

Free How to Avoid Burnout Workbook