What Is 'Eat the Frog' and Why It Works

Imagine you’re in a situation where you have to eat a live frog every day — no excuses, no skipping. Sounds unpleasant, right? Now imagine spending the whole day thinking about that frog, putting it off again and again, only to end your day stressed and anxious.

This bizarre example illustrates a powerful productivity concept introduced by Brian Tracy in his book, Eat That Frog. According to Tracy, your “frog” is your most difficult and important task — the one you’re most likely to avoid but will have the biggest impact on your success.

The secret? Tackle that frog first thing in the morning.

In this post, we’ll explore why the ‘Eat the Frog’ technique works, how to identify your frog, and practical steps to implement it effectively.

Why Do We Procrastinate on Important Tasks?

Procrastination often isn’t about laziness — it’s about discomfort. Difficult tasks feel overwhelming, and to avoid that discomfort, we often distract ourselves with easier, less meaningful activities.

The problem? While postponing your toughest task may offer temporary relief, it creates lingering stress throughout the day.

By facing the frog first, you eliminate that mental burden, freeing your mind to focus on the rest of your tasks with clarity and ease.

How to Identify Your ‘Frog’

Choosing the right frog is crucial. Here’s how to identify it:

• Ask yourself: “If I could only complete one task today that would make the biggest positive impact, what would it be?”
• Look for high-impact tasks: Your frog is often something that requires focus, mental effort, or courage — like writing a report, preparing a presentation, or having a difficult conversation.
• Prioritize tasks that move you forward: Your frog should align with your long-term goals or key priorities.

Examples of Frogs:

• For a freelancer: Completing a high-priority client project.
• For a student: Preparing for an important exam.
• For a business owner: Creating a strategic plan or drafting a sales pitch.

If it’s challenging, important, and often delayed — that’s your frog.

Why the Morning is the Best Time to ‘Eat the Frog’

Your willpower is like a battery — fully charged in the morning and gradually draining throughout the day.

By completing your most difficult task first:

• You harness your peak energy and focus.
• You eliminate mental stress caused by delaying important work.
• You create momentum, making the rest of your day feel easier.

Think of it this way: Once you’ve eaten the frog, everything else feels manageable.

5 Steps to Implement the ‘Eat the Frog’ Technique

1. Identify Your Frog
Before ending your day, decide on your most important task for the next morning. Writing it down gives you clarity and eliminates morning indecision.

2. Prepare the Night Before
Get everything you need ready to tackle your frog. If your frog is writing a report, prepare your notes. If it’s a workout, set out your gym clothes.

Preparation minimizes friction and helps you start quickly the next day.

3. Start Your Day with the Frog
Resist the urge to check emails, social media, or low-priority tasks. Dive straight into your frog with zero distractions.

• Turn off notifications.
• Put your phone on ‘Do Not Disturb.’
• Set a timer for 30-60 minutes and focus solely on your frog.

4. Break Your Frog into Smaller Steps
Big frogs can feel overwhelming. Break them down into smaller, manageable steps to make them less intimidating.

For example:

• Instead of “Write my business plan,” start with “Outline the key sections.”
• Instead of “Study for my exam,” break it down into “Review one chapter.”

Small wins build momentum and make the task easier to tackle.

5. Reward Yourself
After completing your frog, celebrate! Whether it’s a coffee break, a short walk, or some time on social media — rewarding yourself reinforces the habit and keeps you motivated.

Self Promotion:
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✦ Dedicated 'Eat the Frog' card for easy planning.  
✦ Plan your frog for today and tomorrow.  
✦ Get recommended actions to track and complete your frog.  

Common Mistakes to Avoid

Even with the right mindset, there are pitfalls to watch out for:

• Choosing Too Many Frogs
  Trying to tackle multiple major tasks at once can overwhelm you. Focus on one significant task each morning.

• Waiting for Perfect Conditions
  Perfectionism leads to procrastination. Remember, starting imperfectly is better than delaying endlessly.

• Skipping Your Frog Procrastinating your most important task just shifts stress to later in the day. Resist the urge to push it aside.

Success Stories Using the ‘Eat the Frog’ Technique

Countless successful people use this method to stay productive:

• Entrepreneurs like Elon Musk and Tim Ferriss prioritize their most critical tasks early in the day. Elon Musk, known for his demanding schedule, reportedly dedicates his morning hours to engineering and design work — the most high-impact tasks for Tesla and SpaceX — before diving into meetings and emails. Tim Ferriss follows a similar routine, emphasizing that completing his most difficult tasks in the morning gives him clarity and focus for the rest of the day.

• Writers such as Haruki Murakami and Maya Angelou dedicated their mornings to creative work. Murakami famously wakes up at 4 a.m. to write for several uninterrupted hours, while Maya Angelou rents a hotel room, where she writes early each morning to ensure deep focus.

• Barack Obama, maintained a consistent morning routine, starting his day with a 45-minute workout around 7 a.m., alternating between weights and cardio. He believed that dedicating time to exercise made the rest of his schedule more productive. ​

The common theme? They prioritize their most impactful task before anything else.

Bonus Tip: Combine ‘Eat the Frog’ with Other Productivity Hacks

For even better results, combine the ‘Eat the Frog’ method with:

• Time Blocking: Schedule your frog as the first task of the day.
• Pomodoro Technique: Break your frog into 25-minute focus sessions with short breaks.
• Reward System: Celebrate each win to reinforce the habit.

Conclusion: Start Today — Eat That Frog!

The ‘Eat the Frog’ technique is simple yet powerful. By starting your day with your hardest, most important task, you’ll reduce stress, boost focus, and gain momentum for the rest of your day.

So, what’s your frog for today? Identify it, tackle it head-on, and watch your productivity soar.

As Brian Tracy says, “If you have to eat a frog, do it first thing in the morning. If you have to eat two frogs, eat the biggest one first.”

Now go ahead — Eat that frog!