Overcoming Procrastination
Overcoming Procrastination can seem like a never ending battle; would it surprise you to find out that the reason it’s a struggle is that you are focussing on just getting things done! Procrastination is just a label put on putting things off, but it masks a range of blocks that stop you taking action.
If you think you are a procrastinator, it’s important to realise that this is just a label and you are much more than any label. Remember just because you engage in a specific behaviour does not make you that behaviour.
Ask yourself:
How specifically are you procrastinating?
What could be blocking you?
It’s worth checking both external and internal blocks.
External Blocks are things which outside of you, these are the basic requirements of getting things done - the stuff taught in all the “get things done” books:
Do you have a clear outcome in mind?
Do you have a detailed step by step plan?
Do you have all of the resources and skills you need to complete this?
Is your environment conductive to the task you are performing?
If you have all of these in place and you still aren’t taking action it’s time to explore possible internal blocks.
Internal blocks can come in many forms and I’ll only cover a few of the most important here.
Lack of Motivation, Do you actually want this outcome? One of the most common reasons for not taking action is not being clear on why you want it! The easiest way to check this out is to ask yourself why I want this. If you can’t give a compelling reason, something that’s really important to YOU, then no wonder you aren’t taking action.
Fear, when you think about taking action do you get scared? Does your heart race? If so you need to do something about this? What are you really scared of? Do a risk assessment – how likely is this? What would be the real consequences of what you fear happening? Get someone to explore this with you – you may find your fears will melt away. If not check out ‘Feel the Fear and Do it Anyway’ by Susan Jeffers.
Anxiety closely linked to fear and always a sign that you are focussing on the wrong thing. Where will that anxiety be 15 minutes after successfully completing the task?
There are a couple of others worth considering too.
Do you think you can achieve this?
Do you deserve this?
If not then get some help and explore this.
Now you’ve identified the specific blocks
What could you do now to begin overcome these old blocks?
And for those of you who are reading this before getting your stuff done, it’s now time to get it done :o)
Bye for now,
Anth.
June 12th, 2008 at 5:52 pm
But Anth…so much stuff is BORING!!!
June 12th, 2008 at 6:03 pm
So, Annette, when you think about doing the boring stuff, is your internal image of doing it, or of seeing it all done? And when it is done, what will that get for you or allow you to do? And what will that get fot you or allow you to do? Keep asking that question until you get to a positive feeling. Then focus on an internal image of the job completed and of the positive feelings that it will bring you - and I’ll be curious to know whether that does support you to just - get it done!
June 12th, 2008 at 8:39 pm
Re Annette and the BORING stuff - instead of focusing on how boring they are, concentrate on how much closer they get you to achieving your goals and the joy of achieving your goals. That not only helps get past the “boring” element but encourages you to do them more readily, quickly so as to get closer to the great stuff.
June 12th, 2008 at 11:14 pm
This is great. Simple truths, but so helpful as a checklist, and so easy to overlook when anxiety is clouding your mind.
Thanks.
June 13th, 2008 at 1:26 am
What if the procrastination is one of the ADD synptoms? How to address ADD without the medications?
June 13th, 2008 at 3:16 pm
I have ADHD. I remember that it is difficult to get started and also difficult stop once on the task. I break down the task into the very simple manageable actions.
I focus on the first most interesting one and then I go.
Sometimes I do all what I can to get ready to start each of these actions. This make my mind feel that I’m already into the process of achieving the complete task.
I also do somethig I really like to do in a short (using a timer) period of time before. This make my mind activated and more able to determine what to do first while facing a more complex task.
June 14th, 2008 at 12:24 pm
In the moment blockages can be such a real liability.
I remember having to move house from the Gold Coast to Sydney in a very short time frame. I just looked around me and froze by the idea of having to pack and move everything!! The task overwhelmed me. The more I thought about it, the more I did nothing!…I called a friend who gave me some brilliant advice - “By the yard it is hard, but by the inch its a cinch!” It worked - I only concentrated on one room at a time and also got a couple of friends to come in and help keep the motivation up. Procrastination conquered by necessity!
Thanks Anth for your column and advice, it always makes interesting reading.
Helen
June 15th, 2008 at 6:15 am
Thanks anth for your advice.
im studying for my medicine examinations, and between all the books and notes its hard to remember why your really doing all the study.
When I read the part that said ‘why do you really want this’ , it really helped me focus on why I was studying, and the benefits of it.
So thank you for helping me put everything in perspective… again.
MICK
June 16th, 2008 at 12:42 am
Alexandria
1. Break task down into steps. Say 3-5 steps & scribble on peace of paper
2. Set a deadline or timer as Jaques suggests (short bursts say 25 min)
3. Put an Ipod or CD on (as long as its not too much of distraction
4. Cross off each step as you do it and congratulate yourself
Breaking it down, creating a short term exitement, stimulating your brain with music and the self esteem from achieving - all snow balls to kick your ADD brain into getting your stuff done!
Take a look Jen Koretsky’s book - Odd One Out. Has some real practical steps on how to get stuff done for people with ADD/ADHD
June 16th, 2008 at 5:29 pm
My procrastination comes primarily for fear. Secondly only to the fact that I think about doing things so long that I’m worn out before I do anything. I Have to keep telling myself,”…JUST DO IT…”
My times I hear the child like sound in my head,”…Oh just let me rest a monment, then I’ll get to it…” Then suddenly it’s time for bed and the night is over and I HAVEN’T DONE A THING!!!
June 17th, 2008 at 1:26 pm
Yes Pat - ” Just Do It”
I have a quote on my small 14×11 white board ( I actually found a light blue one ) , that says:
EASY DOES IT — BUT DO IT !!
June 24th, 2008 at 5:09 pm
What about the perfectionist aspect? That if I wait too long to complete a task, perfection can no longer be a consideration because I only have the time to barely complete it. How can I let go of the need for it to be perfect?
June 24th, 2008 at 6:59 pm
Hi Maureen,
What would it be like if you were to realise that the only way to be a perfect failure is to sit down, give up and never try again - I’d call that perfect failure! So if you want to be perfect then just give up :o)
Joking aside, I can really understand wanting to do your best and I believe that wanting to do your best is a good thing. I confess to being curious though - Perfection is a pretty illusive beast; how many things have you actually achieved perfection on so far? and who is judging? What makes them the perfect judge? and even if they were the perfect judge would that not mean they would always be able to find something that could be improved?
Recognising that chasing rainbows is the perfect way to never find that pot of gold, how would things be different if before starting a new task you ask yourself what is the purpose of this task and how would you know if the outcome was “good enough” to meet your purpose?
Anth.
June 25th, 2008 at 7:30 pm
Hi Anth,
Thank you so much for the prompt response. I have such confidence that I have actually found a wonderful resource in your concept and website! I raised the perfection issue as I have read many articles on procrastination and many defined it that way. I like your solution to inaction by asking the question about the purpose of the task. I’m going to try that tonight!
Thanks, again.
July 2nd, 2008 at 1:27 am
I here alot about fear of failure. What about fear of success? I find myself sabotaging any short term success I acheive. How does a person maintain any sustained effort or consitency?
July 19th, 2008 at 4:44 pm
Your advice about imagining how good one might feel when a particular job is done really works for me. I do whatever it is I’ve been putting off and surprise…! I feel excellent.
July 23rd, 2008 at 6:32 pm
Anth,
Your daily tips, have of serious importance to me, i dont really know where the problem lies. Anytime i try waking up to help myself, i get altered along the track and at most i even forget whatever plans i have. Help!