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STOP PROCRASTINATING-----NOW!
Procrastination is the enemy of success-oriented individuals. It has been demonstrated time and again that the ability to set and achieve goals effectively and efficiently is the hallmark of a success-oriented identity. Another well-researched and established premise is that people who exhibit self-discipline and good self-management skills also have good self-esteem.
If you answer yes to any of the following questions, please continue to read this article.
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Do you postpone today what you can do tomorrow?
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Do you leave the house in the morning with unwashed dishes, unmade beds, and in a general state of clutter?
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Do you frequently stay up past your ideal bedtime?
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Do you hit the snooze button several times in the morning before getting out of bed?
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Are you frequently late for appointments?
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Do you spend time thinking of excuses for missing deadlines?
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Do you stare at work that needs to be done, but never actually do it?
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Do your friends complain that you are always late and not dependable?
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Do you avoid people because of unmet commitments to them?
It is not impossible to change this behavior; however, it is useful to understand what maintains it, before attempting to change. Often people complain that they can’t get started on a task because they have a sense of dread. Unfortunately, over time they train themselves to postpone doing tasks they dread. In fact, some folks only do tasks under extreme pressure, creating a heightened sense of anxiety that they claim motivates them to perform. Although some low level of anxiety might aid in optimal performance, heightened anxiety may actually be debilitating. Thus, procrastinators frequently experience a great deal of unhealthy stress that accompanies each task they attempt. This validates their initial sense of dread in undertaking the task, and perpetuates this self-defeating cycle over time. In this manner procrastinators learn to avoid doing tasks in an effort to escape the accompanying anxiety they usually experience.
Following are some strategies designed to stop the cycle of procrastination.
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Prioritize tasks in terms of importance and urgency of completion.
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Immediately do the simple, easy tasks, such as loading the dishwasher, picking up the dirty clothes, putting away leftovers, etc. These activities may be accomplished in moments, adding up to potential hours of available time later.
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Go to sleep at a reasonable, consistent hour most nights.
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Wake up with the first alarm. Get out of bed. Make the bed.
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Create a routine that allows for activities such as brushing teeth, shaving, putting on makeup, etc. to be accomplished with minimal effort and thought, allowing more time to focus on high priority tasks.
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Give yourself positive perks for accomplishing tasks. Only allow yourself the reward once you have completed the tasks. For example, before you play a video game, do the load of laundry in the hamper or put away the dishes in the dishwasher. The game is the reward for completing these tasks.
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Speak positively and assertively to yourself, giving yourself lots of cheerleading type messages as you attempt tasks that you would rather avoid. For example, when faced with a dreaded task, say to yourself, “I will get started now and work for ten minutes.” At the end of ten minutes, tell yourself to do ten more minutes. At this point you are far enough into the task, that you will most likely continue; and if you do stop, you have already put twenty minutes into your task, and proven to yourself you can get started.
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Keep a list of tasks that need to be done, and put a line through each one that you accomplish, so you can really see yourself making progress.
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Realize that you will usually have more to do than can reasonably be done in a 24 hour time period, so just take it a step at a time.
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Work ahead as often as possible when you have any “spare time”. This will really help, when several tasks hit you at once.
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Manage your time spent with others by setting limits and boundaries ahead of your meetings, and communicating clearly regarding your expectations of time spent together. Let them know how much time you can spend with them, and finish on time. And finally:
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Do these things---NOW!
Laura R. Meers, Ph.D.
Consulting Psychologist
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