Stop the Procrastination Habit

Overcoming procrastination is about changing your habits and putting into place procrastination strategies that get things done.

Your boss is breathing down your neck wanting yesterday's project. You have another deadline later today, and there is so much more to do!

Once again you have been putting things off and now it is crunch time.

If only I had started earlier!

If the procrastination habit is increasing your stress and reducing the quality of your output then it may be time to implement procrastination strategies to get things done.

But overcoming the procrastination habit may not be easy. The procrastination habit is a bit like a comfortable bed "easy to get into and hard to get out of."

As with most foibles and habits that you want to change, it is useful to identify the causes and then implement effective strategies.

Why do people procrastinate?

Most of us procrastinate at one stage or another.

However, it is when you become a chronic procrastinator and procrastination is causing stress and robbing you of your potential, then overcoming it becomes important.

If procrastination is so common, it becomes important to ask: why do people procrastinate?

There are many causes of procrastination but some of the most common reasons that people procrastinate have to do with the unwritten assumptions or rules that they live by.

The perfectionist who can't get started on task, for fear that "I am going to fail" or "I can't do it perfectly".

The "life is too short" and "I must seek enjoyment" assumption usually results in procrastination related to unpleasant and/or difficult tasks.

Some people must be in charge and in control.

This person may have trouble with delegation and taking requests imposed from above. Anger and frustration may arise, such that the person, in the only display of control and power they have, procrastinates or holds back on the task.

Alternatively, a lack of self-esteem or confidence may lead people to procrastinate.

There are many reasons why people procrastinate but what is important is to find your own causes of procrastination.

Ask yourself:

What do you procrastinate over and what activities do you turn to when you procrastinate?

The answer to this question may shed light on why you procrastinate and what can you do about it.

Deep down inside, you know that you probably shouldn't be procrastinating. To ease the discomfort that procrastination causes you may often make up procrastination excuses:

• I'm too tired to do it now, I'll do it tomorrow
• I haven't got enough information
• I have plenty of time and will do it later
• It is too nice a day to spend doing this.

Many of these reasons arise from unhelpful assumptions or rules that we may grow up with.

How to overcome procrastination

Do you need the pressure of a deadline to motivate you?

Your procrastination habit could be causing you unwanted stress and reducing your effectiveness.

For some people, the pressure of leaving something to the last minute creates an adrenaline rush.

If you are addicted to cramming then this could be a bad habit.

Procrastination results in:

• poorer quality work
• work that you are unable to review or improve upon
• you being unable to manage any unexpected demands on your time.

If this sounds like you, then the following can help.

1. Be aware of your addiction to the last minute. Whether it is cramming or leaving things to the last minute, often by simply becoming aware of your procrastination habit and the stress and loss of effectiveness that result, helps to beat procrastination.
2. Ask yourself if the task is important/urgent? Sometimes important tasks are left until they become urgent, and must get done.

   For example, staff training is important but becomes urgent if put off and then the staff are not capable in their jobs.

   Proactive time management helps you to overcome procrastination and increase effectiveness.

Procrastination Quotes You are not alone if you procrastinate. Overcoming your procrastination habit can be hard work. These procrastination quotes are an encouraging and motivating force for staying on track.

3. Draw up a pro’s and con’s list of the task. Often a task left to the last minute is something that you want to avoid or are not interested in.

   By drawing up a pro’s and con’s list you look at the task in a more objective manner.

4. Divide and conquer. Break the task into smaller bite-sized pieces that are not so overwhelming.

   Once you have divided the tasks into smaller pieces, arrange the tasks in a logical sequence. This is quite similar to the development of an action plan for personal goal setting.

   I talk more about setting goals to beat procrastination.

5. Set a high priority for the task in your to do list. By setting a high priority, the task is more difficult to avoid and gets done in your most productive time.

   I talk more about setting priorities with the Pareto principle.

6. Schedule your time. Keep a time management log for a few days and gather information on lead times and times to complete.

   Then use a time management schedule to develop a weekly plan for your work.

   Planning and setting rewards for achieving small tasks is one way you positively reinforce your new behavior.

Related procrastination articles

How to Overcome Procrastination: Strategies to Beat Procrastination

Avoiding Procrastination: Ways to Reduce Procrastination

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