1. Grab a pen and paper and write down what you've been avoiding.
Write down what you are procrastinating about to give yourself a clear picture of what you're dealing with. There's no hiding from it when it's right in front of you in black and white.
2. Eliminate the "Shoulds."
The first thing you want to do is eliminate any item that has a "should" in front of it (even if you didn't write should down).
For example:
- I should read all the magazines piled up on my coffee table
- I should go the gym
- I should learn how to (fill in the blank)
Shoulds are one of the deadliest guilt tactics we humans use that have no benefit other than stopping us right in our tracks. Shoulds drain your energy as you carry them around and at worst paralyze you from doing what you really want to be doing. So if there are any shoulds on your list, toss them. Have a should you just can't stand the thought of getting rid of? Give it a facelift and breathe some new life into it. As Talane Miedaner says in her book Coach Yourself to Success, instead of focusing on losing weight (a common "should"), how about making a goal to take extremely good care of yourself? "See a nutrionist, hire a personal trainer, sign up for regular massages, get a monthly facial, take that dance class you've been thinking about, hang out with people who eat the way you'd like to eat and have healthy habits, and start spending less time with those individuals whose habits don't support the new ones you'd like to incorporate."
3. Identify the Quick Hits.
Take a look at your list now and check off those things you can get done quickly. These are usually small but annoying things on your to-do list like changing a light bulb, taking shoes to the shoemaker for repair, or making doctor's appointments. Now take these items and remove them from your to-do list and put them in your calendar. By putting to-dos in your calendar you actually are committing to do them on a particular day, at a particular time.
4. Anything on your list you just HATE doing?
If there are items on your list you put off just because you just dread doing them, you're not alone. It's one of the most common reasons for procrastinating. Maybe for you it's cleaning your garage, doing the dishes, handling paperwork, or balancing your checkbook. Or maybe it's a dreaded project at work or filing your expense report.
As Rita Emmett explains in her book The Procrastinator's Handbook, "...nobody, nowhere, has a life filled with pleasantness, totally devoid of unpleasantness...so accept the fact that if you want to be a functioning human being, you will be stuck doing some miserable, boring tasks."
What do you do then? You first need to start with a change in attitude. No more whining and complaining. Instead, say to yourself, "OK, I hate doing my expense report but I hate the stress of NOT doing it even more."
After changing your attitude, try these:
One simple trick Emmett describes is doing the bad stuff first. Remember doing that as a kid? You basically get the bad stuff out of the way first so you have the rest of the day to enjoy. Bite the bullet and make that dreaded call first thing in the morning so that you get it over with as soon as possible.
Another is to make the job more enjoyable. Listen to music while you do the dishes. Call a friend while you dust or fold the laundry. Invite a friend over to help clean out your closet and then go to her place next week and do the same. Sometimes the best thing you can do for yourself is to delegate the task. According to Miedaner, if you don't like doing something, you probably shouldn't be doing it. The energy you spend just thinking about it is too high a price to pay. So what can you delegate? If it's cleaning your home that you dread - hire a housekeeper. Hate doing your taxes? - hire an accountant.
5. Get out of a rut.
You might feel like you just need a jump start and the only reason you're procrastinating is because you lack self-motivation.
Make a deal with yourself and only commit to one tiny bit of the project - "just to get started."
Let's say you're sick of your current job and want to begin looking for a new one. Start with your resume. But don't commit to doing the whole thing this weekend. That can be a big task especially if you have not updated it in the past six months. Just tell yourself you'll complete your objective statement. That's it. Or maybe it's cleaning out your files at work. Make an appointment with yourself to only spend 15 minutes organizing your paperwork. The idea here is to build momentum. Sometimes all it takes is that first step to get us going!
6. Stop being a perfectionist.
Are you putting off something until everything is just right? Or do you not begin the task because it might end up flawed? You may not think you're perfectionist but if you wait to buy that birthday gift until you find the perfect one can cause unnecessary tension as you rush around at the last minute and end up feeling guilty when you have to send it off late. Whatever you're procrastinating about--whether it is a document at work, painting your kids room, building a deck--remember this is not your life's work. It is NOT the last, final, shining example of your skills and abilities. It's just a task. Simply do it and be done with it.
7. Conquer Your Fears
Emmett runs through a myriad of fears that may be keeping you from doing a task. Fear of making mistakes, fear of being rejected, fear of change, fear of making the wrong decision. Fear is a powerful showstopper in the world of to-dos and procrastination. What fear is making a procrastinator out of you? Many people don't look for a new job because they fear starting something new or the added responsibility. Not making doctor's appointments could be tied to a fear of the unknown. Take out another piece of paper and write down what it is you are fearful of. Make sure you get to the heart of the fear. Then ask yourself, "And how bad would it be if that fear was realized?" Keep asking until you feel you'd be able to handle the worst possible consequence. Often all it takes to conquer your fears is acknowledging them and diffusing them with rationality. Note: a coach can help you if you're having trouble identifying your fears.
8. Stop trying to do everything.
If the reason you are procrastinating is a lack of time, you're probably trying to do too much. Ask yourself if you're putting things off as a result of over committing yourself. You may think that you are successful because you are so busy. You may have always prided yourself on being an overachiever. This adrenaline based lifestyle may cause you to procrastinate about the things that truly matter: your health, your relationships, and your spirit. By setting aside free time for yourself, you'll be refueling your energy supply making you a more productive, happier person.
9. Treat yourself.
Sometimes we need to bribe ourselves in order to stop procrastinating. Offer yourself a reward for finishing a task on your list. Knowing you'll be receiving something special in the end can make the job go by quicker. Reward yourself with a massage for getting that big presentation done at work that you had been dreading. Take Sunday to do nothing after sorting through old clothing and donating them to Goodwill. Spend an afternoon reading a great book after clearing out your e-mail inbox. Remember the better the treat, the faster you'll get the job done.
10. Identify the tools you need.
What tools do you need to put in place to end procrastination in your life for good? These are up to you. Be creative with your solutions. I'll offer you some to get started:
Paying Bills: Sign up for online banking and set up recurring payments. You can set up just about any type of bill as a recurring payment?rent, cable, gym memberships. This will leave you with only variable bills like phone and electric to have to manually pay online each month.
Buying cards and gifts: Buy a whole supply at once. Go to the card store and stock up on birthday, anniversary, get well, wedding, etc. cards. See a great gift for your dad now but his birthday is not until June? Buy it now and save it for then. You'll be happy in June that you did.
Handling mail: When you pick up your mail, go straight to the wastepaper basket and sort through it. Either dump it or deal with it.
Some advice about all those magazines and catalogs you receive?don't try to convince yourself that you'll read all of them. Recycle them while you have the chance. If you don't, you'll end up experiencing more stress and guilt than it's worth in knowing that you have a pile of catalogs to sift through as you find more in your mailbox each day.
Build up your network of experts: Get to know people who you can turn to when you need assistance?computer experts, personal finance experts, accountants, image consultants, personal shoppers, etc. Learn to rely on these individuals when you would otherwise force yourself to learn what you need to know but could care less about. The money you pay them is well worth what you'll save in time, energy, and avoided procrastination.
Write down what you are procrastinating about to give yourself a clear picture of what you're dealing with. There's no hiding from it when it's right in front of you in black and white.
2. Eliminate the "Shoulds."
The first thing you want to do is eliminate any item that has a "should" in front of it (even if you didn't write should down).
For example:
- I should read all the magazines piled up on my coffee table
- I should go the gym
- I should learn how to (fill in the blank)
Shoulds are one of the deadliest guilt tactics we humans use that have no benefit other than stopping us right in our tracks. Shoulds drain your energy as you carry them around and at worst paralyze you from doing what you really want to be doing. So if there are any shoulds on your list, toss them. Have a should you just can't stand the thought of getting rid of? Give it a facelift and breathe some new life into it. As Talane Miedaner says in her book Coach Yourself to Success, instead of focusing on losing weight (a common "should"), how about making a goal to take extremely good care of yourself? "See a nutrionist, hire a personal trainer, sign up for regular massages, get a monthly facial, take that dance class you've been thinking about, hang out with people who eat the way you'd like to eat and have healthy habits, and start spending less time with those individuals whose habits don't support the new ones you'd like to incorporate."
3. Identify the Quick Hits.
Take a look at your list now and check off those things you can get done quickly. These are usually small but annoying things on your to-do list like changing a light bulb, taking shoes to the shoemaker for repair, or making doctor's appointments. Now take these items and remove them from your to-do list and put them in your calendar. By putting to-dos in your calendar you actually are committing to do them on a particular day, at a particular time.
4. Anything on your list you just HATE doing?
If there are items on your list you put off just because you just dread doing them, you're not alone. It's one of the most common reasons for procrastinating. Maybe for you it's cleaning your garage, doing the dishes, handling paperwork, or balancing your checkbook. Or maybe it's a dreaded project at work or filing your expense report.
As Rita Emmett explains in her book The Procrastinator's Handbook, "...nobody, nowhere, has a life filled with pleasantness, totally devoid of unpleasantness...so accept the fact that if you want to be a functioning human being, you will be stuck doing some miserable, boring tasks."
What do you do then? You first need to start with a change in attitude. No more whining and complaining. Instead, say to yourself, "OK, I hate doing my expense report but I hate the stress of NOT doing it even more."
After changing your attitude, try these:
One simple trick Emmett describes is doing the bad stuff first. Remember doing that as a kid? You basically get the bad stuff out of the way first so you have the rest of the day to enjoy. Bite the bullet and make that dreaded call first thing in the morning so that you get it over with as soon as possible.
Another is to make the job more enjoyable. Listen to music while you do the dishes. Call a friend while you dust or fold the laundry. Invite a friend over to help clean out your closet and then go to her place next week and do the same. Sometimes the best thing you can do for yourself is to delegate the task. According to Miedaner, if you don't like doing something, you probably shouldn't be doing it. The energy you spend just thinking about it is too high a price to pay. So what can you delegate? If it's cleaning your home that you dread - hire a housekeeper. Hate doing your taxes? - hire an accountant.
5. Get out of a rut.
You might feel like you just need a jump start and the only reason you're procrastinating is because you lack self-motivation.
Make a deal with yourself and only commit to one tiny bit of the project - "just to get started."
Let's say you're sick of your current job and want to begin looking for a new one. Start with your resume. But don't commit to doing the whole thing this weekend. That can be a big task especially if you have not updated it in the past six months. Just tell yourself you'll complete your objective statement. That's it. Or maybe it's cleaning out your files at work. Make an appointment with yourself to only spend 15 minutes organizing your paperwork. The idea here is to build momentum. Sometimes all it takes is that first step to get us going!
6. Stop being a perfectionist.
Are you putting off something until everything is just right? Or do you not begin the task because it might end up flawed? You may not think you're perfectionist but if you wait to buy that birthday gift until you find the perfect one can cause unnecessary tension as you rush around at the last minute and end up feeling guilty when you have to send it off late. Whatever you're procrastinating about--whether it is a document at work, painting your kids room, building a deck--remember this is not your life's work. It is NOT the last, final, shining example of your skills and abilities. It's just a task. Simply do it and be done with it.
7. Conquer Your Fears
Emmett runs through a myriad of fears that may be keeping you from doing a task. Fear of making mistakes, fear of being rejected, fear of change, fear of making the wrong decision. Fear is a powerful showstopper in the world of to-dos and procrastination. What fear is making a procrastinator out of you? Many people don't look for a new job because they fear starting something new or the added responsibility. Not making doctor's appointments could be tied to a fear of the unknown. Take out another piece of paper and write down what it is you are fearful of. Make sure you get to the heart of the fear. Then ask yourself, "And how bad would it be if that fear was realized?" Keep asking until you feel you'd be able to handle the worst possible consequence. Often all it takes to conquer your fears is acknowledging them and diffusing them with rationality. Note: a coach can help you if you're having trouble identifying your fears.
8. Stop trying to do everything.
If the reason you are procrastinating is a lack of time, you're probably trying to do too much. Ask yourself if you're putting things off as a result of over committing yourself. You may think that you are successful because you are so busy. You may have always prided yourself on being an overachiever. This adrenaline based lifestyle may cause you to procrastinate about the things that truly matter: your health, your relationships, and your spirit. By setting aside free time for yourself, you'll be refueling your energy supply making you a more productive, happier person.
9. Treat yourself.
Sometimes we need to bribe ourselves in order to stop procrastinating. Offer yourself a reward for finishing a task on your list. Knowing you'll be receiving something special in the end can make the job go by quicker. Reward yourself with a massage for getting that big presentation done at work that you had been dreading. Take Sunday to do nothing after sorting through old clothing and donating them to Goodwill. Spend an afternoon reading a great book after clearing out your e-mail inbox. Remember the better the treat, the faster you'll get the job done.
10. Identify the tools you need.
What tools do you need to put in place to end procrastination in your life for good? These are up to you. Be creative with your solutions. I'll offer you some to get started:
Paying Bills: Sign up for online banking and set up recurring payments. You can set up just about any type of bill as a recurring payment?rent, cable, gym memberships. This will leave you with only variable bills like phone and electric to have to manually pay online each month.
Buying cards and gifts: Buy a whole supply at once. Go to the card store and stock up on birthday, anniversary, get well, wedding, etc. cards. See a great gift for your dad now but his birthday is not until June? Buy it now and save it for then. You'll be happy in June that you did.
Handling mail: When you pick up your mail, go straight to the wastepaper basket and sort through it. Either dump it or deal with it.
Some advice about all those magazines and catalogs you receive?don't try to convince yourself that you'll read all of them. Recycle them while you have the chance. If you don't, you'll end up experiencing more stress and guilt than it's worth in knowing that you have a pile of catalogs to sift through as you find more in your mailbox each day.
Build up your network of experts: Get to know people who you can turn to when you need assistance?computer experts, personal finance experts, accountants, image consultants, personal shoppers, etc. Learn to rely on these individuals when you would otherwise force yourself to learn what you need to know but could care less about. The money you pay them is well worth what you'll save in time, energy, and avoided procrastination.
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