Overcoming Procrastination
Posted by Ben Botes on: 2005-07-30 20:33:31
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