Procrastination

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Procrastination can work for you as well as against you. Identifying
which category each procrastination item fits into lessons overwhelm
and assists in getting things done in a timely manner. By letting go
of a lot of negative self-talk we can use the energy we save for
more productive uses.

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.

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