Tips for Fighting Procrastination
by Randin Brons, Ph.D., C.M.H., M.S.L.C.
It’s hard to find someone that has never had to deal with the problem of procrastination. It’s so common because most people naturally put off activities that they don’t enjoy.
On some days, procrastination might be a more difficult problem for you to conquer than others. One day you might sail along smoothly and the next you might not feel like leaving your bed. While everyone has a bad day from time to time, it’s also a good idea to overcome a procrastinating mindset.
Consider following these procrastination tips:
Take small steps. When you’re putting off starting a large project it may be because it seems like a huge task that will eat up all of your time. Instead of expecting yourself to work for hours on end, try starting with 10 minutes. This will get you going on it and then it will be easier to continue.
Give yourself breaks. While sitting down for 8 hours to complete a task sounds daunting, try dividing it up into small steps and take a break when you complete each step. Another method is to give yourself a 10 minute break every hour. Go for a walk in the fresh air, surf the ‘net, or text a friend on your break. Doing so will refresh your mind so you can get back to your project with renewed energy.
Make a plan. It’s easy to continue on the path of procrastination when your goals remain unclear. Give yourself a strict deadline if necessary. Write down the tasks you need to complete and the details of those tasks. It’s a way of holding yourself accountable for what is or isn’t done at the end of the day.
Get to the root of the problem. Sometimes there’s an underlying reason why you’ve been procrastinating on one specific issue. You might not be able to identify this reason until you really think about it. If you can identify the reason, you might solve your procrastination problem for that specific issue.
Reward yourself. While a break might seem like a reward, you can promise yourself other types of rewards for completing tough tasks. Decide on something you want to have or want to do. Allow yourself this luxury once you’ve completed the task at hand.
Believe in yourself. When you believe in yourself, you gain a passion for life and an enthusiasm that will help you get through the day. Once you believe in yourself, you have the power to get over procrastination and reach your ultimate goals in life.
Do the least-liked task first. When your day consists of many tasks you need to complete, start with the one that’s hanging over your head. While you might be procrastinating against all of them, once the bad ones are out of the way, your day will improve.
Schedule fun tasks, too! It’s important to make time for yourself, so enjoyable tasks should be a part of your day, too. Since your to-do list is usually packed with undesirable tasks, you should include enjoyable activities as well.
For example, if you want to play volleyball on Tuesday nights, write it down on your to-do list. When you cross it off your list, you’ll feel like you’ve accomplished something important – and you have!
Practice these techniques to help you fight procrastination and soon you’ll find that much of your stress has melted away and you’ll have more time for enjoying the things you love the most!
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Lessons Not Learned From An Expert
by Steve Kiges, C.E.C.
In my first career, I was a professional musician. My formal training was at Juilliard: one of the finest music & arts schools in the world. It is the kind of place where I got to hang out with future superstars like Robin Williams, Wynton Marsalis, Yo Yo Ma and Kelsey Grammer when they were just struggling students trying to figure out life just like me.
In my second semester, I was assigned a particular teacher which I will refer to as Mr. Negative. I am sure you know the kind that never has anything good to say and has this permanent scowl plastered on his face. Everything he said seemed off or didn’t make sense, and no matter what I would try, I just could not please him. In my head I was thinking, here I am at “The Great Juilliard School”, the students are the best of the best and the teachers are the best of the best, what is wrong with me? Why can’t I get what this teacher is trying to teach me? He must be great since he’s teaching at Juilliard.
I was sitting in the lounge feeling pretty bummed out and one of the PhD candidates came and sat next to me. He asked how things were going and I explained my struggles. He got this big grin on his face and said, “ Oh….. you’ve got Mr. Negative this semester…….. we all had to learn how to survive his class; it’s one of the rights of passage …… everyone has to do their time in his class….. ”. He then said, “Mr Negative is actually one of the best teachers in the entire school; you just do the opposite of what he says and you will be right on the money”.
Wow, what a relief and what a great lesson! It was a lesson about trusting myself, my own beliefs and what is best for me. We are all showered by the media, friends, and family with suggestions and opinions masquerading as facts. “Do this…. No, you need to do this…. No, do this”. Some roads are good to try and some we need to just say, “No thanks”.
I had a serious obesity problem for many years. My success in losing 170 lbs and staying in my healthy weight range for over 7 years now has not been about doing what all the experts say or being a diet disciple. It has been mixing and matching things that work for me. It has been paying attention to what I need at the time and, at times, ignoring good advice. If I try one path, it does not mean I am married to it for life(big lesson here). Maybe I do it only a few weeks and if that does not fit anymore, then onto something else.
Being open to new ideas, does not mean you have to accept them or take any action. For the next few days or weeks, pay attention to advice-givers and information you read or see on TV. Just because the experts say ……. does not mean it’s right for you or that you have to do it.
Trust yourself.
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About the Author: Steve Kiges is a Certified Master Empowerment Coach. He holds certifications in several modalities including; Masters Level Neuro Linguistic Programming (NLP), Time Line Therapy and Core Transformation. Steve also brings a wealth of knowledge from several successful careers including; Symphony Musician, University Teacher, Software Company President and Entrepreneur. Steve now specializes in working with individuals struggling with food addictions, an issue that he struggle with for many years. Please visit his website to contact him and for more information: http://www.theunreasonablelife.com
People to Stay Away From
by Randin Brons, Ph.D., C.M.H., M.S.L.C.
Outrageous lifestyles of successful living are envied by most of the world. Are you part of the envied? Or are you part of the envying? If you are living a successful life by your own standards, congratulations. If you haven’t quite reached that level yet, then this article is for you.
There are several characteristics that those who practice successful living possess. The characteristics listed below are NOT any of them. In fact, they are the opposite. See if you possess these characteristics and, if you do, my advice to you is… change.
The Dreadful Dud
The dreadful dud is the person who answers questions with one word. Any time there is anyone who wants to initiate a conversation with the Dreadful Dud, the conversation is dead before it gets started. These people are not mean or necessarily rude. They just don’t believe they have much to contribute, so they cut it short as much as possible. Consequently, the conversations become fewer and fewer.
Eventually, the Dreadful Dud gets the reputation of the dull guy or girl. Or you might say he or she is a dud. Don’t be a dud. Practice your natural personality. Did you know that you were created to enjoy life? Did you know that life is meant to be tasted? There are juices inside to be experienced. When was the last time you took a chance? Live life as it’s something to be loved. Practice makes perfect. Practice passion. Practice charisma. It’s who you really are.
The Social Soloist
The Social Soloist is the person who never begins to live and love life. This person finds him/herself at home, alone, on the couch, every night, watching silly reality programs. The Social Soloist finds purpose in who is going to have to eat the next set of buffalo testicles or who is going to be kicked off an island.
The irony of the whole thing is the Social Soloist is at home experiencing nothing while he/she watches those who are actually living and loving life. Does that make sense? Instead of trying to escape through the boob tube, get out and meet people. If you must start small, invite some people over to watch a decent movie. Eventually, it will develop into a social fun time and, who knows, it just may move out of the TV room.
The Pitiful Procrastinator
Never do today what you can put off until tomorrow. Ever hear that one? How ridiculous! Have you ever known anyone that lived by this motto? How frustrating! The Pitiful Procrastinator always finds him/herself stressed out and behind in life. Why? They keep putting it off! Everything is always put off until later. Nothing is ever done in time. And when it eventually gets done, it’s shoddy and half-way completed. They just want to hurry up and get over with… whatever “it” is.
Laundry. Homework. Dishes. Meetings. Confrontation. Putting gas in the car. Changing Careers. You name it, it never gets done when it needs to get done. Life will pass the Pitiful Procrastinator by. And when it’s too late to make up his/her mind, regret will take hold. Do not let regret arise and dominate your mind. Instead, take control of your mind right now. Make a freakin list and stick by it! Don’t fall prey to the practice of the Pitiful Procrastinator. Remember, practice makes perfect.
The Unknown Optimist
These people have such positive energy they could suck the life out of the room if they were to make a phone call during a New Years Eve party. While everyone is having such a good time, making plans and looking forward to the future, the unknown optimist looks to the dark side. The unknown optimist looks to the dark side of everything. If you were to tell this person that he just one $1,000.000.00, he would say something like, “Great! Now I’m going to be in a higher tax bracket and have to pay more taxes.”
The unknown optimist lives in a vacuum that you do not want to live in. It’s the “everything sucks” vacuum. Take inventory of your overall attitude. Don’t take the extreme opposite route either. If you go to the opposite extreme, you’ll find yourself on the Pollyanna platform.
A great place to be is in the realistic but optimistic middle. While you’re there, be sure to live and love life.
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About the Author: Dr. Brons is the Chief Learning Officer of Express Coaching™ and a working coach. Randin’s work goes far beyond the search for your life purpose – the difference is in learning to live by your own design. Visit his website at www.ajourneytojoy.com.
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