We can train ourselves to be lazy.
We can also do the opposite.
To create good habits, though, you must establish a cue, a routine, and a reward.
But what if your problem lies in your inability to even get to the cue because you’re not able to overcome procrastination? Instant gratification takes over and you waste all your time.
Even worse, because you know you should be doing other—much more important—things, your conscience begins nagging you. As the little voice becomes louder, negative feelings take over and start snowballing.
“How will you ever get this finished?” “You’ll never catch up now.” “It’s impossible!” “Nobody will ever believe in you.” “You’re just a lazy slob!”
Your problem with distractions has now become a judgment of your very essence—your personality.
By then, you’re completely paralyzed and don’t even know how to unfreeze yourself.
That’s no way to live!
Something has to change. But how?
Ways to Overcome Procrastination and Paralyzing Negative Feelings
Work in two stages—preparation and action—to beat your problem with procrastinating.
Preparation
Mental and physical preparation helps you lay a strong foundation to deal with negative feelings and, ultimately, to overcome procrastination for good.
1. Assess your feelings
Think about those negative feelings and the self-talk that leads you to become paralyzed and get absolutely nothing done. Yes, it may make you feel uncomfortable. But look at what you’re doing to yourself from the perspective of a friend. Would you say it’s positive? Productive? Do you really want to change? Then the first thing you have to do is forgive yourself for messing up!
2. Reflect on your choices
Now, expand your awareness of the reasons why you’re procrastinating. Are there certain habits or thoughts involved that consistently lead you down the procrastination road? Do you have to follow them? No. You actually have a choice. Clarify the reality of the decisions you make and why. It’s imperative that you understand this one fact: Everything you do is a choice!
3. Be aware of your surroundings
Make good choices about where and with whom you are when you’re trying to get things done. First of all, working in bed, a crowded public place, with the TV on, or with friends who distract you are not wise choices. Minimize those distractions by all means! Second, leave yourself reminders in plain sight. Post-it notes, an alarm to start a task, a written mantra to remind yourself of the stakes, or perhaps an image that inspires you. And make sure you periodically review if your methods of reminders are working for you. If not, change them!
4. Alter your outlook
When you see a mountain of tasks in front of you, it’s no wonder you become intimidated and perhaps slip into distracting yourself again. To overcome procrastination, learn to change your perspective of the things you need to get done. Instead of this huge heap, look at the matter in terms of small rocks. Consider which aspect of the assignment you’re about to tackle may appeal to you. Is it more than just the reward at the end? Are there other benefits you’ll reap?
Action
Proving to yourself that you can do this can be a strong motivator. But you have to show it to yourself, not just tell yourself. Let’s take action!
1. Set goals
To be productive, learn to focus on what you need to do, not what you’d like to avoid doing. Set specific and positive goals that will help you achieve your task. Instead of saying, “write my essay,” be concrete and say, “write the introduction of my essay.” In fact, breaking your goal down into smaller tasks is a wise strategy. You can also break it down by repeatedly setting yourself short time limits—15-30 minutes—and get as much as possible done in that time. This approach can help you create momentum and, little by little, you’ll complete the whole goal.
2. Commit to progress
In order to overcome procrastination, you’ll have to restore your trust in yourself. Yes, often the trust that you’ll do what you said you’ll do gets lost when you’re a chronic procrastinator. So, only write down on your “to do” list what you can truly commit to. Then follow through, no matter what! And if you become stuck, simply pick one task—any task—and do it. Then reward yourself for finishing it. Show yourself that you are committed, even if that means you’re only moving on bit by bit. Slow and steady progress is better than no progress!
3. Stay realistic
Don’t imagine that you’ll improve your procrastination habits all in one day, or that you’ll reach a goal in just a short time. Unrealistic expectations will only sabotage your efforts. It takes time and effort to change habits, especially when they’re deeply ingrained. So, help yourself out by being kind when you remind yourself of your goals. Don’t be demanding. Don’t be reprimanding. Learn to say, “I will,” instead of, “I wish I hadn’t,” and start a trend of continuous improvement.
4. Be flexible
If you have too much on your plate and get stuck, don’t hesitate to take some things off your schedule. No need to constantly remind yourself of how overwhelmed you are. You may also want to try using a more flexible and unstructured schedule. One in which you can put only what is absolutely necessary, while still keeping track of your progress toward your goals.
The fact is, a lot of the things that make you happy or unhappy are affected by procrastination. When you find ways to overcome procrastination, you manage to gain control over your life. Why not actually extend that to your whole lifestyle and find a whole new level of fulfillment and satisfaction.
