Advertisement Here are 10 suggestions to help you stop putting things off:
-- Stop worrying. You probably spend more time worrying about chores that you do not want to do than you would spend by simply doing them. To illustrate this point to yourself, keep track of how much time it takes for you to complete each distasteful task.
-- Start small. Once you start doing an unpleasant task, you may find that it isn't as bad as you anticipated. So lead yourself into the cold water with a small but related task. If you have to mow the lawn, decide to go as far as filling the gas tank on the mower and wheeling it out to the edge of the lawn.
-- Count the cost. Make a list of all the unpleasant aspects of doing the activity that you are avoiding and then make a second list of the consequences of putting it off. Look squarely at the costs and risks of delay and ask yourself which list contains the greater amount of unpleasantness. Use this information to create enthusiasm for getting the job done.
-- Look for the hidden rewards. Look for any payoffs that you may be receiving for not getting the distasteful job done. For example, by procrastinating you may be avoiding feeling anxious or facing the possibility of failure. Also examine the advantages of avoiding whatever changes might follow from completing the task. For example, success might mean that you lose the attention that you now get from people who nag you or sympathize with your predicament.
-- Confront negative beliefs. Confront beliefs that may be interfering with doing what you need to do. You may be making statements to yourself like "No way am I going to do this, it just isn't fair" or "I must do it perfectly" or "Life should be easy" or "I can't stand the thought of giving a speech in front of a group of strangers" or "What if I succeed? They'll expect even more out of me" or "I'll fail, so why try?"
-- Double your resistance. Exaggerate and intensify whatever you are doing that is putting off beginning a task. If you are staring at yourself in the mirror in the morning instead of getting to work, draw that stare out. Really study all your pores and go over each quadrant of your face immediately. Keep it up until you are really bored and getting to work seems like a more attractive alternative.
-- Take responsibility for each delay. You are the one wasting your own precious time. Make a list of each procrastination or escape activity and note how long it took. Add up the total and list all the positive things you could have done with that time if you'd simply finished the job to begin with.
-- Tie a distasteful activity to an activity that you know you will do. Find a gym you can go to on your way home from work or plan to exercise by walking to lunch in a restaurant twenty minutes from your office.
-- Reward yourself for doing activities that are unpleasant to you.
-- Finish things. Avoid beginning a new task until you have completed a specific segment of your current task. The experience of finishing something is itself a great reward.
For further information on procrastination check out the following links: http://ub-counseling.buffalo.edu/stressprocrast.shtml; http://www.stevepavlina.com/articles/overcoming-procrastination.htm
http://www.onlineorganizing.com/ExpertAdviceToolboxTips.asp?tipsheet=20
It is my hope that by following these 10 steps you will be able to free up some time to get out in the nice weather and enjoy spring. Have a great day!
(The Relaxation & Stress Reduction Workbook 4th ed)
