We all procrastinate. For some of
us, waiting until just before a deadline can be just the motivation we
need to jolt us out of inaction. Others among us procrastinate as a way
to put off a task we dread until we feel more prepared or able to do it.
Procrastination is generally not a
problem until it becomes habitual. Once it does, it may cause our
coworkers to feel that we’re holding up progress. It also influences our
mood and state of mind in a negative way, by generating worry, fear, or
added stress.
If you or others are starting to
feel that you’re unreliable and unable to get things accomplished, here
are 8 ways to change your behavior so you can be more productive.
Learning how to beat the procrastination habit will leave you feeling
more upbeat, less worried and stressed, and more confident about your
reputation and effectiveness.
1. Write down the dreaded task. Writing down the task you’ve been putting off brings the project to the front of your mind so it can’t easily be ignored.
2. Identify the underlying feelings. According
to psychologists, procrastination is an emotional reaction. One of
three core emotions is always driving it–fear, anger, or sadness. For
example, you might be worried that you won’t get the job done well
enough and on time (fear). You may feel resentful because you have to do
something you hate (anger). Or you might feel inadequate or ill-suited
for the task (sadness). Dig down deep to identify which emotion is
causing you to drag your heels.
3. Move the emotion out of your body. Emotions
are pure energy; they either flow through our body when we express
them, or get stuck when we don’t. If they’re not expressed
constructively and physically, they build up inside us like a pressure
cooker. In a private setting, do exaggerated shivering to move out the
fear; punch a pillow or stomp around to release anger; or watch a movie
that makes you cry to express the sadness. It may sound silly, but it
works.
4. Find an antidote to each negative thought. What
negative thought pops into your head when you think of this task? You
can neutralize such negative thinking by replacing each one with a
“truth” that contradicts it. For example, if you think “I’ll never be
able to learn all this,” you might say to yourself, “If others can learn
this, so can I.”
5. Break it down into small, doable pieces. You’ve
envisioned the task, dealt with what’s been holding you back, and fixed
your destructive thinking. Now, break the big job down into a series of
little doable steps so you can stay focused on just handling the next
little task. Plot out each part of the project, including details such
as whom you will talk with and what about, where and when you’ll be
working, and how long you expect each step to take. (This will spare you
from getting overwhelmed, because each step will be doable.)
6. Praise yourself for each small accomplishment. Don’t
wait until you’ve completely finished the task to congratulate
yourself. Give yourself praise for each small victory, rewarding
yourself for each little step completed. Doing this will keep you
motivated, and it also prevents fear of failure from creeping in to the
process and sabotaging your efforts.
7. Look for obstacles so you can dodge them. Once
you’ve broken the task down into smaller pieces, anticipate roadblocks
that could pop up along the way. For example, how will you deal with
projects with shorter deadlines that land on your desk? Have a tactic
ready for sticking to your original plan. One of the biggest obstacles
you’ll face is right at the beginning: resistance to get started. You
may find yourself making excuses, getting into bad moods, and feeling
discouraged. Say to yourself, “I’ll feel better when I handle this.”
Repeat it like a mantra until the urge to procrastinate passes.
8. Take satisfaction in the win. Finishing
a daunting task is satisfying. Remind yourself that you’ll feel
incredibly virtuous when the chore is off your plate once and for all.
Accomplishing what you’re avoiding will simplify your work life. You’ll
feel more energetic. You’ll sleep better at night. Relish the feeling of
success–you did it!
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