Procrastination<\/p>\n
What is procrastination?
\nProcrastination is the unwillingness to do a task now.<\/p>\n
While reminding yourself of Nike’s slogan “Just do it!” works some of the time, when it doesn’t, the following will help you identify your reason(s) for procrastinating on this particular task so you can handle them and move forward.<\/p>\n
I once heard that a problem well stated is a problem half solved. So if we nail the paricular reason(s) for this procrastination we are half way to solving it.<\/p>\n
Why do we procrastinate?<\/p>\n
Procrastination could be the result of one or a combination of factors.<\/p>\n
One way to identify procrastination is to ask, “Which ‘I don’t’ applies?”<\/p>\n
Dislike
\nI don’t want to \u2014 dislike, discomfort, resentment.<\/p>\n
Doubt\/Uncertainty
\nI don’t know \u2014 uncertainty, lack of information, lack of skills or unclear starting point.<\/p>\n
Fear
\nI don’t believe I can \u2014 fear of failure, perfectionism, uncertainty about capability.<\/p>\n
Habit
\nI don’t initiate promptly. Repeatedly postponing similar tasks can become the default response, requiring little conscious decision-making.<\/p>\n
Inadequate Incentive
\nI don’t want to pay the price now \u2014 time, money, energy, resources, competing desires, opportunity cost or consequences.<\/p>\n
Mental or Physical Inadequacy
\nI don’t have the energy. You may consider the task worthwhile but currently lack sufficient mental or physical resources – lack of food or rest, exhaustion from previous efforts – to tackle it effectively.<\/p>\n
Expanding on these…<\/p>\n
Dislike
\nA dislike for the action(s) involved in doing the task.
\nImmediate discomfort. Starting the task requires tolerating boredom, frustration, embarrassment, uncertainty, effort or some other unpleasant experience.
\nThe task has become associated with unpleasant experiences. Previous difficulty, criticism, failure or frustration can make you reluctant to begin again.
\nResentment. You may deliberately or unconsciously resist doing something because you dislike being required or expected to do it.<\/p>\n
Doubt\/Uncertainty
\nInsufficient information. You need information, skills, materials or a decision from someone else before you can proceed.
\nThe task is too large or complex. You cannot see a clear first step, so the task feels overwhelming.
\nLack of a clear starting point. You know what needs to be achieved but do not know exactly what to do first.
\nUnclear purpose. You do not understand why the task matters, so there is insufficient reason to invest effort in it.<\/p>\n
Fear
\nAvoidance of a decision. Sometimes procrastinating the task is actually a way of postponing a difficult decision that the task would force you to make.
\nUncertainty that the decided option is the best one.
\nUncertainty that you can accomplish the desired product as a result of doing the task.
\nFeat of harm. Knowledge that, despite being the best option you can think of, some degree of harm will come from executing that option.
\nFear of failure. You may delay because completing the task creates the possibility of discovering that you cannot do it successfully.
\nFear of success. Completing the task may create new responsibilities, expectations or consequences that you would rather avoid.
\nPerfectionism. Fear of not doing it to a high enough standard. The task seems too important to do imperfectly, so you postpone starting until you can do it properly.<\/p>\n
Inadequate Incentive
\nAn unwillingness to commit resources to doing the task now. (Resources could be time, energy, space, money, materials, other people’s labour or time.)
\nCompeting priorities. Another task appears to have greater urgency, greater immediate benefit or more serious consequences if neglected.
\nLow immediate reward. The benefits of completing the task are distant, uncertain or relatively small compared with the immediate pleasure of doing something else.
\nLoss of motivation. You originally decided the task was worthwhile but your perceived value of completing it has subsequently declined.
\nPoor estimation of consequences. The cost of delaying feels small now, while the future cost is difficult to appreciate.<\/p>\n
Other Factors
\nWhile the above are the main reasons there are other factors that can contribute to procrastination:<\/p>\n
Lack of external accountability. There is no immediate consequence for delaying, making postponement easy.<\/p>\n
Distraction. Other activities provide an easier, more immediate source of stimulation or satisfaction.<\/p>\n
Some Handlings
\nAs with any task that required thinking, do this when you feel at your best-well slept and fed.<\/p>\n
0. Don’t Play ‘the Blame Game’
\nDecide not to play ‘the Blame Game’. Berating or invalidating yourself does not work. Neither does blaming somebody else if they have assigned you the task.<\/p>\n
1. Own The Task
\nGet into communication with the task.
\nDoes it need to be done?
\nCan it be delegated?
\nIf you decide it needs to be done and cannot be delegated, take ownership and responsibility for completing the task. Fully own it. Tell yourself,
\n“This is my task to complete!”
\n“I am the one responsible for doing this!”
\n“If it is to be, it is up to me!”<\/p>\n
2. Evaluate Your “I Don’t’
\nOnce you have your basic reason(s), sit down and get into communication with it\/them.
\nFor each, write it down or type it up.
\nList every reason you cna think of why it is valid to hold that view.
\nList reasons why it might not be optimum to hold that view.<\/p>\n
3. Evaluate the Task
\nWrite up the diffferent steps that need to occur to complete the tast or at least a first draft of what actions need to be done to complete it. Does not have to be complete, it is a first draft and may change as you get into the task and learn more.<\/p>\n
4. What is the Accomplishment Prize?
\nWrite down the advantages of getting it done
\n– time saved, morale boost, pride, satisfaction – and the disadvantages of putting it off – demotivation, accumulating losses, stress, guilt, lack of quality time enjoying other activities – including how you will feel as a result of each alternative.<\/p>\n
If the prize seems inadequate think of how you can ‘sweeten the pot’ and give yourself a bigger completion bonus for finishing the task.<\/p>\n
5. Focus On The Product
\nOnce you have identified your reasons for this particular procrastination, recognise the philosophical truth that resisting a negative ends up in failure. A far more productive way to approach any problem is to decide on the positive outcome then work towards it.<\/p>\n
You could ask,
\n“What is the optimum outcome here?”
\nthen,
\n“What it will take to achieve that result?”<\/p>\n
and let your answers to those questions decide your actions.<\/p>\n
One thing I find useful is to stop thinking about the effort and focus on the product.<\/p>\n
So putting my focus on the end result I am wanting to create boosts my drive to get out and put in the effort to get there.<\/p>\n
6. Don’t Overcommit, Just Commit To Starting
\nAnother thing that can overcome initial inertia and boost drive when you are starting something you dislike is to start small and build gradually. Commit to putting in 5 minutes. That’s all. You could tolerate nearly anything for five minutes. Except a deadhang. I max out at two minutes on a deadhang.<\/p>\n
This starting small does several things. It all but eliminates resistance – the contemplation of five minutes does not generate anywhere near as much internal resistance as the thought of starting with three hours of it! – and it builds a winning attitude – you set a target and attained it!<\/p>\n
And if you started with five minutes it is super easy to double it the next day!<\/p>\n
Thereafter, set SMART targets:
\nSpecific (excat action)
\nMeasurable (x minutes)
\nAchievable (tiny)
\nRelevant (progress the marker toward a task done)
\nTime-bound (deadline)<\/p>\n
7. Manage Your Attitude Towards Yourself And The Task
\nMaking a decision to do a large or complex task then carrying it forward to completion is often not a ‘set and forget’ exercise. It can require picking yourself up after a loss or failure and many other self management skills.<\/p>\n
I wrote a comprehensive article on Self-Discipline you can find at https:\/\/www.tomgrimshaw.com\/tomsblog\/?p=67086<\/p>\n
It covers a range of topics you might find useful:<\/p>\n
boosting your drive level (motivation)
\novercoming distractions
\nthe buddy system
\naccountability
\n‘selling’ yourself on winning
\nhandling negative thoughts
\nhandling minor failures
\ntoughness
\ninertia and momentum<\/p>\n
Hope this helps you.
\nIf you have any other techniques you know of that work for you, drop me a line so I can include them.<\/p>\n
To your success!<\/p>\n
Tom Grimshaw
\ntom@tomgrimshaw.com<\/p>\n","protected":false},"excerpt":{"rendered":"
Procrastination What is procrastination? Procrastination is the unwillingness to do a task now. While reminding yourself of Nike’s slogan “Just do it!” works some of the time, when it doesn’t, the following will help you identify your reason(s) for procrastinating on this particular task so you can handle them and move forward. I once heard … <\/p>\n