The Secrets For Defeating Procrastination

By: Matthew Wong

Overcoming procrastination is a straightforward, yet at the same time, a difficult thing to do. Unfortunately, it's not that straightforward unless we build up an iron will. In the meantime, we might be required to to come up with strategies that ease our transition through changes. Here are six tactics that can help:

Utilize obvious reminders - One of the most difficult parts of forming new behavior is actually remembering to perform the new habits we are trying to lay in place! A habit, by definition, is something we do mechanically. When we operate on autopilot, we might actually not recall the promises we've made to ourselves. We might grab a cookie and start gnawing mindlessly on it, even though we promised to keep away from sugar. Or we might recognize, 10 minutes before bed time, that we never did find time to work out that day.

The easiest way to defeat this absentmindedness is to place visible reminders in obvious areas. Try using vibrantly colored sticky notes and highlighted markers. You can even get inventive and add stickers and sparkles if it helps capture your notice. Next add them up on the refrigerator, the bathroom mirror, the dashboard of your car - wherever you might need a little wake up call. But, try to limit the notes to no more than 3 or 4, and be certain to change them around recurrently so you don't become habituated to them and begin to forget them.

You can also produce a planner for yourself and get into the habit of using it each day. A economical, minimal planner is a 6"x9" lined, spiral-bound notebook. Each evening, put aside 10 or 15 minutes to write all of your responsibilities for the following day, including the new habits you are trying to take on. Set the notebook in an easy to see location, and you can even use a vibrantlyvibrantly highlighted "READ ME" reminder on the front so it is the primary thing you note when you wake up the next day. Over time you will get into the habit of your new routine and notice you don't need the reminders anymore.

Imagine the outcome - We habitually steer clear of tasks that we feel won't be enjoyable. Instead, take some time to think about why you will enjoy your activities, even if it's merely the outcome that makes you feel inspired. State your reasons aloud, and affirm the reasons why you should get moving. For example, "I enjoy working out because it makes me feel good, I can let go tension, and I get that great endorphin rush!" Then take a few minutes to picture the outcome in your mind. See yourself with a sturdy, firm, healthy body. Imagine yourself having plenty of energy to run around and play with the kids. See yourself in a slinky new dress and heels, or a swanky new suit. After just a few minutes of these visualizations, you may suddenly realize the wisdom of huffing and puffing and sweating for 30 minutes and make that workout a priority.

Psych yourself up - Repeat after me: "I want to do this. I can do this. I deserve to do this. I am powerful enough to create the life I want. I refuse to be held back by my fears and negative habits. I am capable of so much more than I've done so far. No matter how successful I get, there is always room for improvement and growth. Yes I can, yes I can, yes I can!" Using affirmations like this, you will feel your resolve grow stronger, and your enthusiasm develop, and you will actually look forward to taking the steps that lead you down the path to accomplishment.

Just five minutes - If you're still struggling to get moving, swear to yourself that you will begin working on your tasks and stick with it for just five minutes. Five minutes is nearly nothing! Tell yourself that you can do anything for five minutes, and just start. If you know that you just have to work on it for five minutes, it will appear less overpowering and that will frequently be enough to push you into action. After the five minutes are up, give yourself consent to stop if you really want to. More often, however, you will make a decision to keep going. It's the start that holds so many of us back.

Reward yourself - Once you've gotten started and worked on your goals for at least 5 minutes, give yourself a pat on the back! This can be spoken praise, or an actual material reward like a new book or knick-knack you've been wanting to buy. If money are tight, your rewards don't have to cost anything; how about a 15 minute bubble bath or a visit to a favorite website? In fact, make it a priority to applaud yourself often. Encourage yourself just like you would a best friend or loved one who is working on making their dreams come true. Become your own cheerleader!

Consistency wins the game - Keep in mind that forming new habits and overcoming procrastination is a moment to moment decision. It would be great if we could just decide to change and have it be so, but it doesn't typically work that way. We need to become conscious of our self-defeating actions and thoughts, and make the effort to alter them moment to moment, day to day, week to week. In fact, keep that in mind when setting your goals. Rather than setting yourself up for failure by vowing, "From now on I will...," turn it around and say, "Just for today, I will..." This makes change less threatening and you won't feel so pressured to be flawless.

In the end, it is our willingness to keep getting up all over again after we've stumbled or fallen that will eventually strengthen our resolve and direct us along the path to success. So, if you have been struggling with procrastination, don't have no hope! Just set yourself up for success by developing strategies that will blast your excuses right out of the water.

Reprinted from: Communication Skills Articles.

101 Tips for Overcoming Procrastination Now!

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