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Topics : Overcoming Procrastination
Overcoming Procrastination
Why do we procrastinate?
- Fear of failure or success
- Lack of direction
- Lack of self discipline
- Lack of tools (money, materials, etc.)
- Lack of skill/ability
- Perfection paralyses
Below is a simple plan to get you started...
Set SMART goals
Be Specific
Set Measurable goals
Action orientated
Realistic - set a goal that's attainable
Time bound - have a starting and ending point
Use the inch worm technique
Start with a piece of paper turned sideways, make four
columns. In the first column list your goals, in the second column break
your goals into milestones. Set aside time each day to attack your
milestone tasks.
Identify what's interfering with your progress
In the third column list what's interfering (see
"why do we procrastinate"). The third column serves two
purposes...when we're feeling low for not meeting our goals it gives us a
temporary excuse, but better yet, it helps us build our fourth column,
where we list action plans to overcome the obstacle(s).
See example below:
| Goal |
Milestones |
Obstacle |
Action Plan |
| Tool Shed |
Clear location |
Physically unable |
Hire someone |
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Get permit |
Need drawing |
Get from Home Depot |
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Find contractor |
No obstacle! |
Call Dan from next door |
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Buy materials |
Money is tight |
Save a bit each week or wait for income tax
return |
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Pay contractor |
Money is tight |
Save a bit each week or wait for income tax
return |
Use a reward system
When I need motivation to start my morning chores, I
tell myself I can't watch my favorite television program unless I complete
them.
If I pay all of the monthly bills on time, I take the
family out to dinner to celebrate.
To make or break a habit, we use a "30 day success
card".
Set up a behavioral contract (with a partner or
support group)
List your goals, your time parameters, your reward and
your consequence. Ask a partner or support group to hold you to it.
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