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Overcoming Procrastination
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Author: Ben Botes
Topic: Management
Viewed: 67 time(s)
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Procrastination can work for you as well as against you.
Identifying which category each procrastination item fits into
lessons overwhelm and assists in getting things done in a timely
manner. By letting go of a lot of negative self-talk we can use
the energy we save for more productive uses.
Step 1 Consider the cause & characteristics
The first step is to consider the knowledge around what
procrastination actually is and what causes it. Please remember
that although there may be many 'causes', the procrastinator is
always the one choosing the specific cause or reason for
procrastination.
The following 'causes' are common
False beliefs Many procrastinators are convinced that they work
better under pressure, or they'll feel better about tackling the
work later.
Fear of failure "The main reason people procrastinate is fear,"
says Neil Fiore, Ph.D., author of The Now Habit. Procrastinators
fear they'll fall short because they don't have the requisite
talent or skills.
Perfectionism Procrastinators tend to be perfectionists--and
they're in overdrive because they're insecure. People who do
their best because they want to win don't procrastinate; but
those who feel they must be perfect to please others often put
things off.
Self-control Impulsivity may seem diametrically opposed to
procrastination, but both can be part of a larger problem:
self-control. People who are impulsive may not be able to
prioritize intentions. So, while writing a article you break for
a snack and see a spill in the refrigerator, which leads to
cleaning the entire kitchen.
Punitive parenting Children of authoritarian parents are prone
to procrastinate.
Task-related anxieties Procrastination can be associated with
specific situations. Even the least procrastination-prone
individuals put off taxes and visits to the dentist.
Unclear expectations Ambiguous directions and vague priorities
increase procrastination. The boss who asserts that everything
is high priority and due yesterday is more likely to be kept
waiting. Supervisors who insist on "prioritizing the Jones
project and using the Smith plan as a model" see greater
productivity.
Depression The blues can lead to or exacerbate
procrastination--and vice versa. Several symptoms of depression
feed procrastination. Decision-making is another problem.
Because depressed people can't feel much pleasure, all options
seem equally bleak, which makes getting started difficult and
pointless.
Other characteristics Low Self-Confidence - I'm Too Busy
Stubbornness Manipulation Coping with Pressures A Frustrated
Victim
Step 2 Don't be to hard on yourself
Please note that procrastination can be really severe in terms
of your health, your family?s health or your finances. If it is
a serious issue, hire a Coach to guide you through the process
of overcoming it.
This step deals with the times when you are not actually
procrastinating. Don't be to hard on yourself, but be honest.
Ways you?re not really procrastinating may include:
It?s the wrong goal. It?s not really in your best interest to do
this.
It?s neither a want or a necessity; it?s just a should.
If there?s an easier way that you feel you have to approach a
task.
You need to re-approach whatever you?re doing from a different
angle.
You?re not ready yet; you need to travel further on the path.
the opportunity isn?t right, even though you don?t consciously
recognize it. Maybe it?s your inner wisdom talking to you.
The window of opportunity has already passed. there are other,
more important priorities. I would say this is the biggest way
you?re not procrastinating.
You?re waiting to hear from others for more information. You
haven?t yet found the answer to a vital question for yourself.
You haven?t yet realized there?s no right answer, there?s only
the one for the moment. You?re not sure how to proceed. You
don?t know what to do; you don?t know what steps to take, or the
path to take on a project.
A few questions that you can ask your self here in order to
distinguish between weather you are procrastinating or not are:
How necessary is it? How urgent and important is it? Are others
being hurt or jeopardized by your lack of action? Are you always
edgy, tense or worried about what you haven?t done? Is your
performance suffering? Is this affecting your job or marriage?
Are you paying penalties or late fees? Which would you regret
more ? doing it or not doing it? Is the stress of not doing it
as bad as the pain of getting it done? Is the best way to
accomplish the end result you?re seeking this goal? Are you
being reasonable in your expectations? Are you really ready to
move forward or is there some crucial piece unresolved?
Step 3 Overcoming your procrastination
The four basic principles around overcoming your procrastination
are as follows: Realize you are delaying something
unnecessarily. Discover the real reasons for your delay. List
them. Dispute those real reasons and overcome them. Be vigorous.
Begin the task.
Ideas that may assist you in the overcoming phase:
Schedule a few specific time slots on specific dates ? today,
this week, or right now. Spend 5 minutes figuring out the tasks
in this project and prioritize them. Schedule do-able portions
of time so you?re not facing a big mountain. Start with the
easiest thing first, or the hardest thing first, whichever works
better for you. Create artificial, interim deadlines. Reward
yourself for your progress. Ask yourself whether you?d prefer to
weather the discomfort or if it would take less energy to get it
done and over with. U se a buddy or coach to hold yourself
accountable. Go public. Tell everyone you?re doing this thing
and it?ll make you hold yourself to that deadline. Don't?t get
distracted; minimize interruptions. Keep starting.
Step 4 Practice What You've Learned
Think of five thing you are currently procrastinating in, and
write it on the line below. It might be personal, school or
work-related.
Now write all the reasons for your delay. This may take five or
ten minutes because some of them are really hidden from you.
These reasons are the controlling influences. Write down as many
as possible.
Now on a separate piece of paper, argue against all the reasons
for delay in a convincing manner. If you can argue against them
successfully, you will be able to start the task. Now write down
how you will overcome these procrastination's, considering the
points in step three above.
Procrastination is reinforcing - every time you delay, it
reinforces your negative attitude toward that task. Every time
you put off something you dislike, you: 1. strengthen the habit
of not doing; 2. practice avoidance instead of participation; 3.
avoid acquiring training and skills, and 4. indoctrinate
yourself with fears.
Active participation in anything tends to give you a positive
attitude toward that activity; inactivity helps acquire an
unfavorable attitude. In other words, the reason you dislike
calculus is because it's hanging over your head, worrying you.
Since you haven't acquires skills in it, you can't do the
assignments, so why try? Also, there's a test coming up soon,
and you MUST do well on it -- except you know you can't.
Suddenly everything seems terribly unfair (this is too hard) and
you become angry towards someone else -- it is always easier to
blame someone else. The truth is, the sooner you get involved in
your task, the better you will feel.
About the author:
Learn more at http://www.my1stbusiness.com Ben Botes MSc. MBA,
is an Entrepreneur, Speaker, Writer, Coach and academic. He is
the founder of My1stBusiness.com, South African Business Hubs
Join the My1stbusiness.com Reseller Program and earn 40%
referral commission http://www.my1stbusiness.com/affiliate
Read Ben's Blog at http://www.my1stbusiness.com/weblog
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