5 Quick Tips To Beat Procrastination
We've all procrastinated at some point or another. It usually happens when we fear or dread the important task or problem awaiting us. To get rid of these negative feelings, we instead turn to tasks that will make us feel better temporarily, giving us that wonderful hit of instant gratification we all seek.
Sometimes, we procrastinate by doing something mind-numbing...you know, those moments when you find yourself clicking from article to article on the Daily Mirror online, scrolling aimlessly through your social media news feed or binge-watching Netflix?
And sometimes, we procrastinate by doing tasks that make us feel accomplished. Perhaps you've found yourself with the sudden urge to load the dishwasher, dust the light fittings, check emails or chat to Sue in accounts about 'that report', to avoid what you should be doing? (Guilty!)
Inevitably though, the reality of our deadline will set in again, and we end up feeling even more shame and guilt (which, for the seasoned procrastinator, just feeds further avoidance behaviour, turning into a self-defeating cycle of doom).
But fear not, friend!
Learn to beat this savage enemy with my simple tips, tried and tested:
1. Ignore Your Feelings
Do you ever feel like you're just not in the mood or right frame of mind, and use that as justification for delaying something you don't want to do?
Recognise that you're rarely going to feel like it, but instead of focusing on how you feel, ignore it and just start! It's a harsh lesson, but we have to learn that we're not going to feel good all the time, and we've just got to get on with it and get shit done.
2. Focus on Action
Action is the antidote to fear. When I've scheduled myself to sit down and write a blog post or content for my new coaching program and suddenly feel the urge to search for flights on Skyscanner instead (yes, I'm one of those seasoned procrastinators), I force myself to start by opening a Word Document and writing the topic at the top. This small action makes me feel better that I've made some sort of progress and gives me the momentum to carry on.
Start small. Break down your tasks into small, manageable action steps and just start. Each small action will help build your self-esteem, which in turn will reduce your desire to procrastinate to make yourself feel better. Winning!
3. Eat That Frog
Mark Twain is quoted as saying, 'If it's your job to eat a frog, it's best to do it first thing in the morning. And if it's your job to eat two frogs, it's best to eat the biggest one first.'
Having a long list of tasks can be daunting, but if you focus on your most important tasks straight away (especially the biggest one), it can curb those negative feelings of fear and anxiety, leaving you to enjoy the rest of your day knowing the worst/scariest/dread-inducing tasks are behind you.
BUT if you're still struggling - give yourself some easy wins by carrying out easier items first. It's better to start somewhere (anywhere!) and get the momentum going, rather than spend the whole day looking at cat GIFS.
4. Set a Deadline
This is for personal projects with no end (or start) in sight or for all those things that you really don't want to do, the things that fill you with utter dread. Things like telling your friend you can’t afford to come to their destination hen/bachelorette party, or booking an important doctor appointment (reminder, ladies: book that cervical/HPV test). If you don't decide exactly when you're going to do something, it will never happen. So, bite the bullet and set a deadline.
Not to mention, the more you delay it, the more time you allow your thoughts to build it up, causing unnecessary worry and anxiety. Rip off that plaster (band-aid, for my American friends) and you’ll realise it’s not as bad as you imagine. To help with this, pick something you do every day (or week) and use that as a trigger for spending time on your important problem or task, i.e. every week on Monday evenings, after dinner, I will brainstorm 10 new ideas to kit out my basement sex dungeon (you get the idea).
5. Create Habits That Serve You
Ask yourself, what habits are no longer serving you? Look at where you spend your time and attention each week by logging how many hours you spend on certain activities. How many hours are you on social media? How about Netflix? (Trust me, you’ll be surprised!) These activities are fine to do, but if you’re using them as an emotional crutch to avoid the important stuff, it’s time to get real.
Next, look at new habits you’d like to introduce. If we make a habit of doing something, its implementation requires less mental energy to do it. Sneak past your brain's fight or flight response by implementing changes so small that you don't even register them as change. Then, once you're ready to take a bigger step, you will already have developed the neural wiring that makes the task feel familiar.
Remember: You Are Enough
Procrastination is an effective way to delay or avoid facing up to our real fear, failure. We're so scared of being ridiculed, rejected, judged and shamed when we make mistakes, we distract ourselves instead with 'safe' problems (enter our savage enemy, procrastination).
This may prevent us from potential hurt and setbacks, but it also keeps us stuck. Remind yourself that you are enough. Forgive yourself too; by doing so, you reduce the guilt you feel about procrastinating (which is one of the main triggers for procrastinating in the first place!)
When you procrastinate, you waste time and energy that could be invested into something meaningful.
Ask yourself, have I used my time wisely today?
Don't miss out on opportunities and regret all those things you didn't get to do or accomplish because you kept procrastinating. Focus on what’s important.
Only you know what that is.
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