We often blame procrastination for not being able to get things done. However, our inability to complete things is often more of an underlying problem related to low self-esteem, fear of failure, difficulty setting goals, trouble creating a work-life balance, perfectionism or others. It’s important to uncover what the underlying concern is and address it in order to take action. Here are some tips to decrease procrastination and take action:
1. “Just Do It”
Most of us have a tendency to get stuck in preparing or planning a project rather than seeing it through. It’s a great idea to plan, however, at some point in planning you reach the point where you have to execute the plan rather than continuing to plan it. One way to do this is to decide how much time you’ll devote to each stage of the project and when you reach the percent of time set aside for planning, jump in and just do it.
2. Focus Less on Worries
Many people procrastinate because they place so much importance on the project they need to work on that they scare themselves into inaction. Don’t tell yourself everything is bad; panic mode puts you in an unresourceful state. Take a positive perspective as this will make it much easier for you to act and get things done.
3. No One Is Perfect
Striving for perfection is essentially guaranteed to make you procrastinate. Perfection is unattainable, so if you feel you have to do something perfectly or not at all, you are more likely not going to do it. Acknowledge that we are all allowed to make mistakes and that this is “OK”, it doesn’t mean you can’t accomplish your goals.
4. Do Things Because You Choose To
If we feel forced to do something, often the inner child within all of us rebels. Defeat this cause of procrastination by doing things you choose to do. It is your choice to see the options in any request made of you and decide how to best act on this.
5. Delegate
Sometimes the best way to stop procrastinating on a task is to delegate it to someone else. Maybe this task is better accomplished by someone else and that is okay; by delegating to someone else you still reduce procrastination and move forward.
6. Use the STING Approach
STING is a mnemonic device that can help defeat procrastination. The letters stand for: Select One Task At a Time Yourself Ignore Everything Else No Breaks Give Yourself a Reward. Take an index card and write the word “STING” on it. Place it somewhere you will be sure not to miss it and when an important task needs to be completed, look at your card ad follow the method.
7. Stop Waiting for Your Mood to Improve
Just like a writer spending time each day writing, for any project don’t wait until you feel like working on something to get started, get to work. Your mood may likely improve as you begin to work.
8. Aim for Work-Life Balance
If you do not find ways to get out and play, always focused on work, you are likely to procrastinate as your needs are not being met. This “playful” part of you will sabotage work and prevent the hard-working part from accomplishing tasks. Cater to both parts of yourself; schedule work time and play time. Both parts are likely to work together, knowing there is a time for each.
9. Set Specific Goals
Vague goals lead to an inability to get started, as you will be unsure what to do and the steps to do it. Set specific goals that tell yourself what is needed to accomplish them (e.g. Avoid “eat healthy” and aim for “I will each a salad four days/week for lunch” or “I will only buy reduced-fat milk”).
10. Do Nothing
When you have a task you need to work on, make the alternative to do nothing. So for example, if the task is to spend an hour each day writing your thesis for school, make the other option to sit there and do nothing (literally, no napping, etc.). We procrastinate by working on other things, so if the approach is to do nothing as the alternative, we will probably select the activity. Doing nothing is pretty boring so why not try the other task you want to accomplish!
11. Build Momentum
Commit to doing something each day, no matter how small, that will push you toward achieving your goal. Baby steps will allow you to reach your goal more easily. Procrastination is a major obstacle to achieving your goals and living the life you want for yourself. Try these tips to begin preparing to take action.
If you need help decreasing your procrastination, click here to work with a life coach or therapist!
