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I'm a time management coach. This is what I advise about procrastination
Procrastination is not an identity
Procrastination is something you do, not someone you are. When you stop making procrastination part of your identity, you free yourself up to change.
Don't judge yourself for how you feel. Instead, analyze the problem and see how you can move forward.
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Clarify
Figure out why you avoid taking action. Find out all the reasons that prevent you from moving forward.
For example:
- You find the task challenging.
- You don’t know how to do the project.
- The activity is boring.
You don’t have a clear block of time to work on the task.
You need a quiet workspace.
You expect your work to be perfect—and fear it won’t be.
You don’t have a deadline.
Address the issues
Once you understand the reasons for procrastination, address those specific issues.
Keep on dealing with the issues one by one. This will build momentum and move you toward completing your projects.
Celebrate progress
When you struggle with procrastinating on a specific task, you may never get into a state of flow. Make rules for yourself, such as spending 20 minutes on the activity or reporting to someone by a specific time.
Just keep going. In time you will be able to accomplish a lot.
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Intrinsic motivation and procrastination
Understanding the key components of internal motivation is a good step to find the source of your procrastination.
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Time pressure and procrastination
Leaving a task to the last minute may makes us feel like we are working faster to complete the task. However, it does not mean we work better.
Time pressure generally impairs performance because it limits thought and action. Parkinson's law suggests that "work expands so as to fill the time available for its completion." The key is to find the right balance between productivity and performance.
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Procrastinating and emotions
According to traditional thinking, procrastinators have a time-management problem. They are unable to understand how long a task will take and need to learn how to schedule their time better.
Short-term mood lifters
Studies show low mood only increases procrastination if enjoyable activities are available as a distraction. In other words, we're drawn to other activities to avoid the discomfort of applying ourselves.
Adverse consequences
Procrastination leads to two primary consequences.
- It's stressful to keep putting off important tasks and failing to meet your goals.
- Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.
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Key Ideas
Take The Smallest Step Possible
When you don't feel motivated, take the smallest step possible toward your goal.
Instead of telling yourself to workout for an hour, say you'll go for 10 minutes.
Positive Outcomes From Your Action
Focus on what the reward is when you take action.
Be very selective about what you let into your experience and surround yourself with to keep your energy as clean as possible to achieve the goals you want.
Give Yourself A Hard Deadline
... then put it on the calendar.
Treat the deadline the same as if your boss created it, and then honor it the same way you would if your boss were waiting for you to complete the task.
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