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I'm a time management coach. This is what I advise about procrastination

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.

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I'm a time management coach. This is what I advise about procrastination

I'm a time management coach. This is what I advise about procrastination

https://www.fastcompany.com/90432143/im-a-time-management-coach-this-is-what-i-advise-about-procrastination

fastcompany.com

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Key Ideas

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.

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.

SIMILAR ARTICLES & IDEAS:

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.

  1. It's stressful to keep putting off important tasks and failing to meet your goals.
  2. Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.

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Brian Tracy

Time management is not a peripheral activity or skill. It is the core skill upon which everything else in life de..."

Brian Tracy
Work Around Your Energy Levels

Productivity is directly related to your energy level.

Find your most productive hours — the time of your peak energy — and schedule Deep Work for those periods. Do low-value and low-energy tasks (also known as shallow work), such as responding to emails or unimportant meetings, in between those hours.

Plan Your Day the Night Before

Before going to bed, spend 5 minutes writing your to-do list for the next day. These tasks should help you move towards your professional and personal goals.

You’ll be better prepared mentally for the challenges ahead before waking up and there won’t be any room for procrastination in the morning. As a result, you’ll work faster and smoother than ever before.

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Why we procrastinate

Procrastination is more about our emotions than our tendencies for laziness or just being “bad at deadlines”. At its core, we procrastinate to keep ourselves happy in the moment.

...
How to overcome your procrastination habit

We have two ways of dealing with our procrastination:

  1. Make whatever we’re procrastinating on feel less uncomfortable, and
  2. Convince our present selves into caring about our future selves.
Make getting started ridiculously easy

Often starting a task is the biggest hurdle. Research shows that progress—no matter how small—can be a huge motivator to help us keep going.

Set the timer for just 5 or 10 minutes. While the timer’s running, you don’t have to work, but you can’t do anything else. You have to sit with your work, even if you don’t get started.

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The advantages of procrastination

There are two kinds of individuals in this world: those who procrastinate and those who do the things in advance.

In what the first category is concerned, there is some evidence that p...

The drawbacks of procrastination

While procrastination might have some advantages, it certainly has proven drawbacks. Individuals who procrastinate tend to be more stressed and, therefore, suffer from stress-related illnesses. Furthermore, students who procrastinate have lower GPAs than the ones who don't. So you would better think twice before postponing an action next time.

The reasons behind procrastination

Whenever somebody decides to procrastinate, this happens whether because the task seems too unpleasant or because the planning wasn't done properly and, therefore, the need to delay. 

Intentional or not, procrastination ends up having the same effects on your everyday life. And these are not always good.

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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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Self-Efficacy

A person’s belief and expectation that they are capable of completing a task. 

When we don't trust the fact that we'll be able to complete a task (with good results), we're mor...

Value

The more enjoyable a task, the less we procrastinate on it. 

Boring tasks are more likely to lead to procrastination than difficult ones, that's why we keep postponing all the busywork (work that keeps us busy but has little value in itself.)

Impulsiveness

Difficulty maintaining focus in the face of immediate and more appealing distractions.

If we work in an environment where we're bombarded with distractions and we are not capable of resisting them, we're more likely to procrastinate.

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Procrastination has a price. It's related to:
  • Depression
  • Irrational beliefs
  • Low self-esteem
  • Anxiety
  • Stress
Willpower Doesn’t Work. Systems Do.

People shy away from routines, systems and frameworks because they want to have “freedom.” But in order to get things done, you need rules.

To get things done, research found effective:
  • Self-imposed deadlines.
  • Accountability systems (commitment with friends, or a coach).
  • Working/studying in intervals.
  • Exercising 30 minutes a day.
  • A healthy diet.
  • Eliminating distractions.
  • And most importantly: Internal motivation.
Helpful procrastination

Procrastination is the action of delaying or postponing something.

From the outside, postponing your work can seem like a big waste of time. However, procrastination can help you do your wor...

Meaningful work

Doing creative and deep work requires you to let go. Procrastination allows one to get rid of the thoughts that are still occupying your mind. It helps you to loosen up.

Letting go

When you have been able to delay your work, your thoughts are empty and you are better able to work with challenging ideas. The work that follows is highly productive.

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Plan the Rest of Your Day

When you don't feel like working on your tasks, take a few moments to plan your day.

Even if you do it as a form of procrastination, to postpone doing the actual work, it will help you...

Smaller Manageable Parts

Break the project you don't want to start into smaller pieces.

Breaking it down into small tasks and adding those to your to-do list isn't exactly fun, but it is less overwhelming than working. And it's also useful: When you finally do get around to starting, you've got a strategy.

Clean Something

Clean something every time you don't want to get started on a work project. Don't listen to a podcast or turn on the radio. Just clean. Make it as boring as possible, so that your mind wanders.

This does two things: it delays actually working on your project and it gives you time to think, possibly generating ideas that will come in handy whenever you get back to the project you're trying to put off. 

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Procrastination as a coping mechanism

People tend to procrastinate to avoid emotionally unpleasant tasks - so they choose to focus on something that provides a temporary mood boost.

This creates a vicious cycl...

The science behind getting started

Progress on our goals feeds our well-being. So the most important thing to do is bootstrap a little progress: get a little progress, and that’s going to fuel your well-being and your motivation.

Implementation intentions for better focus

This is a self-regulatory strategy in the form of an "if-then plan": "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made these pre-commitments.