Stop Procrastinating, Start Living
Everyone procrastinates. We usually do it to
avoid a task that’s unpleasant or daunting. But
when procrastinating starts to interfere with
performance at work–by causing us to feel
worried, fearful, and stressed-out, or by
causing others to feel anxious because we’re
holding up progress–then it’s time to stop
putting the task aside and get on with it.
Here are 10 ways to get out of the quicksand
of procrastination and reap numerous
benefits, which include improved productivity,
enhanced mood, less stress, better coworker
relationships, a sense of accomplishment, and
restored reputation at work as a “doer.”
1. Identify the situation.
First, write down the specific task you’ve been
putting off. For example, “I have to convert
all of my client contacts and notes into the
new file-sharing software system and learn
how to navigate its tools and folders.” Writing
down the task helps you dial in the job at
hand.
2. Pinpoint your emotions.
What’s preventing you from diving in to this
task? It’s typically one or more of three core
emotions. Perhaps, to use the above example,
you’re intimidated by all the new bells and
whistles you’ll have to learn (fear).
Or you’re resentful about having to do this
when the old system worked perfectly well
(anger). Or you’re bummed that you’re just not
tech savvy (sadness). This step helps you see
the act of dragging your heels for what it
truly is–an emotional reaction.
3. Deal with those emotions.
It’s helpful to know that emotions–sadness,
anger, and fear–are just pure energy in your
body. Look at the word “emotion.” It’s energy
(e) in motion.
Take some time in private to express those
emotions constructively. By crying to express
sadness, punching or yelling into a pillow or
stomping around to release the anger, or doing
exaggerated shivering for the fear, you give
yourself permission to express the emotion.
The energy dissipates and you won’t feel stuck.
It’s like letting steam out of a pressure
cooker.
4. Do some planning. Start by getting clear
on your goal. Good planning is the foundation
of success for most any project. It’s helpful
to write it down so you have it for ready
reference. Your goal is your beacon to keep
you on track in treacherous waters. For
example, “I want to be facile with this new
software so it’s a useful tool, not an
impediment to my progress.”
Having a clear and precise idea of your goal
will keep you oriented and stay motivated.
5. Find some “truths.”
Identify sabotaging thoughts that are hanging
in the wings, ready to pounce in a weak
moment, then come up with a couple of truths
to contradict them. For example if you
continually tell yourself “I’ll never be able to
learn all this,” you might say to yourself, “I
can do this” or “If others can learn this, so can
I. “That’s a plain and simple truth. To
neutralize your frustration at having to do
this task, you might say, “I’m doing this
because I want to be a team player” or “My
boss thinks I’m the best person to do this.”
6. Break your goal into a series of small,
doable steps.
You’ve envisioned the task, dealt with what’s
been holding you back, and fixed your
destructive thinking. Completing the task
requires deciding when you’ll get started and
figuring out a doable step-by-step game plan.
Write it down, schedule it, and commit to it.
Then go on a mental journey, plotting out each
part of the task, including details such as
whom you will talk with and what about, where
and when you’ll be working, and how long you
expect each part to take.
7. Anticipate roadblocks.
Once you’ve created a game plan, step back
and imagine challenges and obstacles that are
likely to pop up along the way. For example,
other projects with shorter deadlines might
land on your desk. How will you tackle such
challenges in order to keep moving forward
with the big task at hand? For every such
scenario, have a tactic ready for sticking to
your original plan. You may also want to find
someone to support your efforts and with
whom you can check in on a regular basis.
8. Take the leap.
With all this preparation, it’s time to tackle
the task you’ve put off. Before you do,
acknowledge your emotions–whether it’s anger,
fear, or sadness.
Take just a minute or two and release the
pent-up emotion in a physical and constructive
way. Without the emotional energy dragging
you down, you’ll feel prepared to take the leap
and be amazed how easy it is as you just focus
on one step at a time.
9. Battle resistance.
As you move through the task, you’re likely to
meet with resistance in the form of excuses,
bad moods, and discouragement. Meet
resistance with tenacity and stubbornness, and
continue to deal with any emotions that
surface. Say to yourself, “I can do this. I’ll
feel better when I handle this.” Say it over
and over until it’s set in your mind. Any time
you feel discouraged or are tempted to
procrastinate, refocus on the goal.
10. Focus on the upside.
Getting through a daunting task is incredibly
satisfying. Praise each little step along the
way. Remind yourself at every step that you’ll
feel incredibly virtuous when you get the task
off your plate once and for all.
Accomplishing what you’re avoiding will
simplify your work life. You’ll feel more
energetic. You’ll sleep better at night.
avoid a task that’s unpleasant or daunting. But
when procrastinating starts to interfere with
performance at work–by causing us to feel
worried, fearful, and stressed-out, or by
causing others to feel anxious because we’re
holding up progress–then it’s time to stop
putting the task aside and get on with it.
Here are 10 ways to get out of the quicksand
of procrastination and reap numerous
benefits, which include improved productivity,
enhanced mood, less stress, better coworker
relationships, a sense of accomplishment, and
restored reputation at work as a “doer.”
1. Identify the situation.
First, write down the specific task you’ve been
putting off. For example, “I have to convert
all of my client contacts and notes into the
new file-sharing software system and learn
how to navigate its tools and folders.” Writing
down the task helps you dial in the job at
hand.
2. Pinpoint your emotions.
What’s preventing you from diving in to this
task? It’s typically one or more of three core
emotions. Perhaps, to use the above example,
you’re intimidated by all the new bells and
whistles you’ll have to learn (fear).
Or you’re resentful about having to do this
when the old system worked perfectly well
(anger). Or you’re bummed that you’re just not
tech savvy (sadness). This step helps you see
the act of dragging your heels for what it
truly is–an emotional reaction.
3. Deal with those emotions.
It’s helpful to know that emotions–sadness,
anger, and fear–are just pure energy in your
body. Look at the word “emotion.” It’s energy
(e) in motion.
Take some time in private to express those
emotions constructively. By crying to express
sadness, punching or yelling into a pillow or
stomping around to release the anger, or doing
exaggerated shivering for the fear, you give
yourself permission to express the emotion.
The energy dissipates and you won’t feel stuck.
It’s like letting steam out of a pressure
cooker.
4. Do some planning. Start by getting clear
on your goal. Good planning is the foundation
of success for most any project. It’s helpful
to write it down so you have it for ready
reference. Your goal is your beacon to keep
you on track in treacherous waters. For
example, “I want to be facile with this new
software so it’s a useful tool, not an
impediment to my progress.”
Having a clear and precise idea of your goal
will keep you oriented and stay motivated.
5. Find some “truths.”
Identify sabotaging thoughts that are hanging
in the wings, ready to pounce in a weak
moment, then come up with a couple of truths
to contradict them. For example if you
continually tell yourself “I’ll never be able to
learn all this,” you might say to yourself, “I
can do this” or “If others can learn this, so can
I. “That’s a plain and simple truth. To
neutralize your frustration at having to do
this task, you might say, “I’m doing this
because I want to be a team player” or “My
boss thinks I’m the best person to do this.”
6. Break your goal into a series of small,
doable steps.
You’ve envisioned the task, dealt with what’s
been holding you back, and fixed your
destructive thinking. Completing the task
requires deciding when you’ll get started and
figuring out a doable step-by-step game plan.
Write it down, schedule it, and commit to it.
Then go on a mental journey, plotting out each
part of the task, including details such as
whom you will talk with and what about, where
and when you’ll be working, and how long you
expect each part to take.
7. Anticipate roadblocks.
Once you’ve created a game plan, step back
and imagine challenges and obstacles that are
likely to pop up along the way. For example,
other projects with shorter deadlines might
land on your desk. How will you tackle such
challenges in order to keep moving forward
with the big task at hand? For every such
scenario, have a tactic ready for sticking to
your original plan. You may also want to find
someone to support your efforts and with
whom you can check in on a regular basis.
8. Take the leap.
With all this preparation, it’s time to tackle
the task you’ve put off. Before you do,
acknowledge your emotions–whether it’s anger,
fear, or sadness.
Take just a minute or two and release the
pent-up emotion in a physical and constructive
way. Without the emotional energy dragging
you down, you’ll feel prepared to take the leap
and be amazed how easy it is as you just focus
on one step at a time.
9. Battle resistance.
As you move through the task, you’re likely to
meet with resistance in the form of excuses,
bad moods, and discouragement. Meet
resistance with tenacity and stubbornness, and
continue to deal with any emotions that
surface. Say to yourself, “I can do this. I’ll
feel better when I handle this.” Say it over
and over until it’s set in your mind. Any time
you feel discouraged or are tempted to
procrastinate, refocus on the goal.
10. Focus on the upside.
Getting through a daunting task is incredibly
satisfying. Praise each little step along the
way. Remind yourself at every step that you’ll
feel incredibly virtuous when you get the task
off your plate once and for all.
Accomplishing what you’re avoiding will
simplify your work life. You’ll feel more
energetic. You’ll sleep better at night.
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