Five Ways to End Procrastination
I wanted to procrastinate today, but I'll push it off until tomorrow.
There are many reasons why we purposefully delay doing the things we know should be done. Here are five ways to beat the procrastination blues.
1) Break it down
If the task is too big and you don't know where to start, break it down into lots of smaller tasks. For example, don't tell yourself that you need to edit a 250-page manual. Instead, tell yourself that you need to edit chapter 1. When that is done, edit chapter 2. Similarly, when you need to clean a room, mentally divide it into sections and concentrate on cleaning area 1. When that is done, focus on area 2. In effect, you create small, achievable goals, which give you a sense of accomplishment as you cross each one off your list.
2) Start strong
This is an interesting one because you could look at it in two opposite ways, both of which work, depending on your personality. Either start with the easy tasks, so that you get a bunch of things out of the way early on in the day (making you feel productive), or start with the difficult tasks so that you tackle them when you are fresh and rearing to go. Do the easy tasks when you are feeling tired and sluggish after lunch or at the end of the day.
3) Schedule it
I read an article by a novelist who described his strict daily schedule, which included several rounds of one hour of focused work, followed by a fifteen-minute walk around the block. His experience was that scheduling frequent breaks meant that he wasn't tempted to interrupt his work focus. Also, the breaks were away from the computer and allowed him time to think, which also helped his creative process.
4) Roll up your sleeves and get on with it
That uncomfortable phone call that you have to make, or that difficult meeting that you have to take won't happen by themselves. Often, the longer you delay doing something, the more difficult it is and the more awkward it becomes. Realize that it is to your benefit to do the thing you don't like. Imagine the positive feelings you will have once it is over. Take a deep breath, grit your teeth, and get it done.
5) Reward Bundling
Combine the activity you don't like doing with an activity you do like doing. For example, run for an hour on the treadmill and at the same time watch your favorite show or listen to your favorite podcast or audio book. The key is to provide yourself with the reward at the same time as you do the unpleasant task, not before or after. If you have good self-control, make sure not to do any of the reward activities unless you combine it with an activity you don't particularly like, but have to do. This makes reward bundling even more powerful. You might find that, instead of dreading the treadmill, you look forward to going to the gym.
So now, when that dreaded task is staring you down, you have five ways to stand tall, look it square in the eye and get the job done.
Yossi's Magazine: Everyone Needs One of These www.ykarp.com/magazine
Follow on Twitter: @ykarp
Follow on Google+: +Yossi Karp
Subscribe to Y. Karp? Why Not! or follow on Facebook (see the side-bar).
Add this blog to your RSS feed reader.
There are many reasons why we purposefully delay doing the things we know should be done. Here are five ways to beat the procrastination blues.
1) Break it down
If the task is too big and you don't know where to start, break it down into lots of smaller tasks. For example, don't tell yourself that you need to edit a 250-page manual. Instead, tell yourself that you need to edit chapter 1. When that is done, edit chapter 2. Similarly, when you need to clean a room, mentally divide it into sections and concentrate on cleaning area 1. When that is done, focus on area 2. In effect, you create small, achievable goals, which give you a sense of accomplishment as you cross each one off your list.
2) Start strong
This is an interesting one because you could look at it in two opposite ways, both of which work, depending on your personality. Either start with the easy tasks, so that you get a bunch of things out of the way early on in the day (making you feel productive), or start with the difficult tasks so that you tackle them when you are fresh and rearing to go. Do the easy tasks when you are feeling tired and sluggish after lunch or at the end of the day.
3) Schedule it
I read an article by a novelist who described his strict daily schedule, which included several rounds of one hour of focused work, followed by a fifteen-minute walk around the block. His experience was that scheduling frequent breaks meant that he wasn't tempted to interrupt his work focus. Also, the breaks were away from the computer and allowed him time to think, which also helped his creative process.
4) Roll up your sleeves and get on with it
That uncomfortable phone call that you have to make, or that difficult meeting that you have to take won't happen by themselves. Often, the longer you delay doing something, the more difficult it is and the more awkward it becomes. Realize that it is to your benefit to do the thing you don't like. Imagine the positive feelings you will have once it is over. Take a deep breath, grit your teeth, and get it done.
5) Reward Bundling
Combine the activity you don't like doing with an activity you do like doing. For example, run for an hour on the treadmill and at the same time watch your favorite show or listen to your favorite podcast or audio book. The key is to provide yourself with the reward at the same time as you do the unpleasant task, not before or after. If you have good self-control, make sure not to do any of the reward activities unless you combine it with an activity you don't particularly like, but have to do. This makes reward bundling even more powerful. You might find that, instead of dreading the treadmill, you look forward to going to the gym.
So now, when that dreaded task is staring you down, you have five ways to stand tall, look it square in the eye and get the job done.
Yossi's Magazine: Everyone Needs One of These www.ykarp.com/magazine
Follow on Twitter: @ykarp
Follow on Google+: +Yossi Karp
Subscribe to Y. Karp? Why Not! or follow on Facebook (see the side-bar).
Add this blog to your RSS feed reader.
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