Overcoming Procrastination

Procrastination, the habit of putting tasks off to the last possible minute, can be a major problem in both your career and your personal life. Missed opportunities, frenzied work hours, stress, overwhelm, resentment, and guilt are just some of the symptoms. This article will explore the root causes of procrastination and give you several practical tools to overcome it.

Replace "Have To" With "Want To"

First, thinking that you absolutely have to do something is a major reason for procrastination. When you tell yourself that you have to do something, you're implying that you're being forced to do it, so you'll automatically feel a sense of resentment and rebellion. Procrastination kicks in as a defense mechanism to keep you away from this pain. If the task you are putting off has a real deadline, then when the deadline gets very close, the sense of pain associated with the task becomes overridden by the much greater sense of pain if you don't get started immediately.

The solution to this first mental block is to realize and accept that you don't have to do anything you don't want to do. Even though there may be serious consequences, you are always free to choose. No one is forcing you to run your business the way you do. All the decisions you've made along the way have brought you to where you are today. If you don't like where you've ended up, you're free to start making different decisions, and new results will follow. Also be aware that you don't procrastinate in every area of your life. Even the worst procrastinators have areas where they never procrastinate. Perhaps you never miss your favorite TV show, or you always manage to check your favorite online forums each day. In each situation the freedom of choice is yours. So if you're putting off starting that new project you feel you "have to" do this year, realize that you're choosing to do it of your own free will. Procrastination becomes less likely on tasks that you openly and freely choose to undertake.

Replace "Finish It" With "Begin It"

Secondly, thinking of a task as one big whole that you have to complete will virtually ensure that you put it off. When you focus on the idea of finishing a task where you can't even clearly envision all the steps that will lead to completion, you create a feeling of overwhelm. You then associate this painful feeling to the task and delay as long as possible. If you say to yourself, "I've got to do my taxes today," or "I must complete this report," you're very likely to feel overwhelmed and put the task off.

The solution is to think of starting one small piece of the task instead of mentally feeling that you must finish the whole thing. Replace, "How am I going to finish this?" with "What small step can I start on right now?" If you simply start a task enough times, you will eventually finish it. If one of the projects you want to complete is to clean out your garage, thinking that you have to finish this big project in one fell swoop can make you feel overwhelmed, and you'll put it off. Ask yourself how you can get started on just one small part of the project. For example, go to your garage with a notepad, and simply write down a few ideas for quick 10-minute tasks you could do to make a dent in the piles of junk. Maybe move one or two obvious pieces of junk to the trash can while you're there. Don't worry about finishing anything significant. Just focus on what you can do right now. If you do this enough times, you'll eventually be starting on the final piece of the task, and that will lead to finishing.

Replace Perfectionism With Permission To Be Human

A third type of erroneous thinking that leads to procrastination is perfectionism. Thinking that you must do the job perfectly the first try will likely prevent you from ever getting started. Believing that you must do something perfectly is a recipe for stress, and you'll associate that stress with the task and thus condition yourself to avoid it. You then end up putting the task off to the last possible minute, so that you finally have a way out of this trap. Now there isn't enough time to do the job perfectly, so you're off the hook because you can tell yourself that you could have been perfect if you only had more time. But if you have no specific deadline for a task, perfectionism can cause you to delay indefinitely. If you've never even started that project you always wanted to do really well, could perfectionism be holding you back?

The solution to perfectionism is to give yourself permission to be human. Have you ever used a piece of software that you consider to be perfect in every way? I doubt it. Realize that an imperfect job completed today is always superior to the perfect job delayed indefinitely. Perfectionism is also closely connected to thinking of the task as one big whole. Replace that one big perfectly completed task in your mind with one small imperfect first step. Your first draft can be very, very rough. You are always free to revise it again and again. For example, if you want to write a 5000-word article, feel free let your first draft be only 100 words if it helps you get started. That's less than the length of this paragraph.

Replace Deprivation With Guaranteed Fun

A fourth mental block is associating deprivation with a task. This means you believe that undertaking a project will offset much of the pleasure in your life. In order to complete this project, will you have to put the rest of your life on hold? Do you tell yourself that you will have to go into seclusion, work long hours, never see your family, and have no time for fun? That's not likely to be very motivating, yet this is what many people do when trying to push themselves into action. Picturing an extended period of working long hours in solitude with no time for fun is a great way to guarantee procrastination.

The solution to the deprivation mindset is to do the exact opposite. Guarantee the fun parts of your life first, and then schedule your work around them. This may sound counterproductive, but this reverse psychology works extremely well. Decide in advance what times you will allocate each week to family time, entertainment, exercise, social activities, and personal hobbies. Guarantee an abundance of all your favorite leisure activities. Then limit the amount of working hours each week to whatever is left. The peak performers in any field tend to take more vacation time and work shorter hours than the workaholics. By treating your working time as a scarce resource rather than an uncontrollable monster that can gobble up every other area of your life, you'll begin to feel much more balanced, and you'll be far more focused and effective in using your working time. It's been shown that the optimal work week for most people is 40-45 hours. Working longer hours than this actually has such an adverse effect on productivity and motivation that less real work is done in the long run. What would happen if you only allowed yourself a certain number of hours a week to work? What if I came to you and said, "You are only allowed to work 10 hours this week?" Your feeling of deprivation would be reversed, wouldn't it? Instead of feeling that work was depriving you of leisure time, you'd feel you were being deprived of work. You'd replace, "I want to play" with "I want to work," your motivation for work would skyrocket, and all traces of procrastination would vanish.

I also strongly recommend that you take at least one full day off each week with no work whatsoever. This will really recharge you and make you eager to start the coming week. Having a guaranteed work-free day will increase your motivation for work and make you less likely to procrastinate. If you know that the next day is your day off, you'll be less likely to put off tasks, since you won't allow yourself the luxury of allowing them to spill over into your day off. When you think that every day is a work day, however, work seems never-ending, and you always tell yourself, "I should be working." Thus, your brain will use procrastination as a way to guarantee that you get some form of pleasure in your life.

Use Timeboxing

For tasks you've been putting off for a while, I recommend using the timeboxing method to get started. Here's how it works: First, select a small piece of the task you can work on for just 30 minutes. Then choose a reward you will give yourself immediately afterwards. The reward is guaranteed if you simply put in the time; it doesn't depend on any meaningful accomplishment. Examples include watching your favorite TV show, seeing a movie, enjoying a meal or snack, going out with friends, going for a walk, or doing anything you find pleasurable. Because the amount of time you'll be working on the task is so short, your focus will shift to the impending pleasure of the reward instead of the difficulty of the task. No matter how unpleasant the task, there's virtually nothing you can't endure for just 30 minutes if you have a big enough reward waiting for you.

When you timebox your tasks, you may discover that something very interesting happens. You will probably find that you continue working much longer than 30 minutes. You will often get so involved in a task, even a difficult one, that you actually want to keep working on it. Before you know it, you've put in an hour or even several hours. The certainty of your reward is still there, so you know you can enjoy it whenever you're ready to stop. Once you begin taking action, your focus shifts away from worrying about the difficulty of the task and towards finishing the current piece of the task which now has your full attention.

When you do decide to stop working, claim your reward, and enjoy it. Then schedule another 30-minute period to work on the task with another reward. This will help you associate more and more pleasure to the task, knowing that you will always be immediately rewarded for your efforts. Working towards distant and uncertain long-term rewards is not nearly as motivating as immediate short-term rewards. By rewarding yourself for simply putting in the time, instead of for any specific achievements, you'll be eager to return to work on your task again and again, and you'll ultimately finish it.

The writing of this article serves as a good example of applying the above techniques. I could have said to myself, "I have to finish this 2000-word article, and it has to be perfect." So first I remember that I don't have to write anything; I freely choose to write articles. Then I realize that I have plenty of time to do a good job, and that I don't need to be perfect because if I start early enough, I have plenty of time to make revisions. I also tell myself that if I just keep starting, I will eventually be done. Before I started this article, I didn't have a topic selected, so I used the timeboxing method to get that done. Having dinner was my reward. I knew that at the end of 30 minutes of working on the task, I could eat, and I was hungry at the time, so that was good motivation for me. It took me a few minutes to pick the topic of overcoming procrastination, and I spent the rest of the time writing down some ideas and making a very rough outline. When the time was up, I stopped working and had dinner, and it really felt like I'd earned that meal.

The next morning I used the same 30-minute timeboxing method, making breakfast my reward. However, I got so involved in the task that I'm still writing 90 minutes later. I know I'm free to stop at any time and that my reward is waiting for me, but having overcome the inertia of getting started, the natural tendency is to continue working. In essence I've reversed the problem of procrastination by staying with the task and delaying gratification. The net result is that I finish my article early and have a rewarding breakfast.

I hope this article has helped you gain a greater insight into the causes of procrastination and how you can overcome it. Realize that procrastination is caused by associating some form of pain or unpleasantness to the task you are contemplating. The way to overcome procrastination is simply to reduce the pain and increase the pleasure you associate with beginning a task, thus allowing you to overcome inertia and build positive forward momentum. And if you begin any task again and again, you will ultimately finish it.

Steve Pavlina is the founder of StevePavlina.com, a popular personal development web site focused on time management, motivation, problem solving, and personal productivity. He is the editor of Personal Development Insights Newsletter and has written dozens of published articles on personal growth topics. His top-down approach to life begins with discovering one's purpose and systematically managing goals, projects, and tasks to live that purpose every day. He continues to read 50-100 books on personal growth each year and shares his best insights through his popular blog at http://www.stevepavlina.com/blog. Steve lives in Las Vegas and can be reached through his contact form at http://www.stevepavlina.com/contact-info.htm.

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news

ComputerworldUK

Best time management software
ComputerworldUK
The benefits of time management tools are crucial for business users, especially for those that may work remotely they can help in prioritising tasks, planning meetings and managing projects - all a great benefit for busy workers that may have a lot to ...


The Merkle

Bittwatt Powers the Smart Energy Home of the Future With Real-Time Energy Management
The Merkle
Electricity suppliers are buying and selling electricity in a highly inefficient and non-transparent power market. Even if your local energy supplier gets a good price for the power, it can take days and lots of paper shuffling to settle the ...


RisMedia.com (press release)

Taming the Time Management Monster
RisMedia.com (press release)
Seventy-two percent of more than 5,000 REALTORS® have told Dirk Zeller that their No. 1 business challenge is time management. “No other business or life challenge even comes close to the problem of managing our time,” he says. Zeller, CEO of Real ...


Business 2 Community

Why Stress Management and Time Management Go Hand in Hand
Business 2 Community
Better preparation for meetings is another way stress management and time management go hand in hand. Planning ahead for meetings includes creating meeting agendas. When you create meeting agendas it helps you stay on track throughout meetings. Getting ...


Central Michigan University Chippewas

End Of An Era
Central Michigan University Chippewas
As a person, just being in school and playing golf at the same time has made me grow a lot and helped with my time management. I'm a harder worker because of it and that's really helped me. I think it will help me throughout my life now and as I move ...

and more »

Harvard Business Review

4 Ways to Teach Your Kids About Work (Without Adding More to Your Plate)
Harvard Business Review
And the tips don't take any additional time. In fact, you can increase time with your children without losing work time or adding more to your already full plate. By doing things a bit differently, you benefit your task list, your children, and ...


Influencive

Use These 11 Time Management Techniques to Stretch the Hours in Your Day
Influencive
It's not about adding time to your day, it's about making the most of the time you spend working. Young Entrepreneur Council. Use These 11 Time Management Techniques to Stretch the Hours in Your Day. 118. SHARES. ShareTweetLinkedin · Flipboard. As an ...


Hotel Management

Time Hotels appoints new GM for the Time Nyack
Hotel Management
Time Hotels appointed Anthony Damiano as GM of The Time Nyack, the first and only lifestyle hotel in the Hudson Valley. In this role, Damiano will be responsible for the day-to-day management and operations of the 133-room hotel, including the ...


Verge Campus (blog)

7 Time Management Tips For Academic Success
Verge Campus (blog)
One of the most important skills your high school should've taught you, but probably didn't, is how to manage your time well. The reason why so many students are procrastinators, why everyone defaults to cramming, and why everyone has at least two ...

Google News

Time Management? NO!

Many people want to be coached to manage their time... Read More

Work Smarter Not Harder

To work smarter all you need is the consciousness of... Read More

The Laundry Has Never Been More Fun Or The Pitfalls To Working At Home

As a home-based, self-employed woman, mundane tasks can be as... Read More

Balancing Your Work, Family and Social Life

Balancing Your Work, Family and Social Life... Read More

The Myth of What We Manage

Perhaps it is merely semantics, but an underlying problem I... Read More

Tips to Manage Your Time

Time and money are both very important in business. Yet,... Read More

Time Management Tips for Busy Moms

If you are like most moms I know you think... Read More

Do You Over Promise and Under Deliver?

A new client recently admitted to me sheepishly that she... Read More

Put Yourself First

Are you too busy to put yourself first? If a... Read More

Time Management For Home Business Owners

As each day passes, and more and more things need... Read More

Too Many Unfinished Projects?

Q. I have several projects going at once -- but... Read More

Make Time Work For You

Any habit of mind or body that interferes with taking... Read More

Effective Time Management Techniques

TIME MANAGEMENTWith the creation of the universe, God gave humankind... Read More

The WIT to WIN

What are the most important things you should accomplish today?... Read More

Is the Goal to Reach the Goal?

In this fast and crazy world, we want to multi-task... Read More

When is the Best Time to Plan Your Day?

When is the best time to plan your day? Well,... Read More

The Ultimate Virtual Reality

I used to think video game addictions were a joke... Read More

Effective Use of Your Online Time

The Internet is increasingly becoming a major time killer for... Read More

Making More Efficient Use of Your Time

You can lose, damage or waste some things in life,... Read More

Effective Email and Verses Voicemail

Time management consultant Stephen Young claims that the average time... Read More

Let Someone Else Do It

When you decide to become self-employed, you automatically become the... Read More

How To Better Handle Your Mail

Letters, magazines, bills, flyers, what to do with them all.... Read More

What Are You Thinking?

What would be your reaction if someone said to you... Read More

Keeping YOUR Calendar Full

When do you want to make time for a networking... Read More

Time Management Doesnt Exist! So What Can You Do?

There is no such thing as time management. You cannot... Read More