Procrastination: A Brief Guide on How to Stop Procrastinating

I’m a big believer in putting things off, in fact, I even put off procrastinating.

— Elle Varner

 

If I had to guess one thing that you need to give up improving your time management and to maximise your time without even meeting you, I would say it was procrastination. From the market research I conducted at the start of 2020 (just before the lockdown of COVID-19 started, so I am sure it got worse later in the year), procrastination was cited as the biggest time stealer. This is also something I see again and again through my coaching courses and talks on the topic of time management, goals and how to create a life by design.

Whilst I am sure you will agree with me that procrastination negatively impacts on your precious time, did you know it also creates enormous mental anguish and stress? It has a huge detriment to your mindset, confidence and self-belief. We often beat ourselves up when we procrastinate, annoyed at the fact we lost time and didn’t fulfil our commitments – but that becomes a vicious cycle. The more we beat ourselves up, the more we procrastinate, the more we beat ourselves up… and over time that will wear down anyone’s confidence, mindset and self-belief.

 

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Am I a Procrastinator?

Did you know even highly driven and accomplished people can still be procrastinators? We assume that procrastination is for the laziest of us, but I don’t think that is the case – your procrastination could be anything from analysis paralysis or not believing in yourself rather than just your lack of get up and go. Furthermore, I often coach people who think they are procrastinating because they are putting tasks off, but really it is something else holding them back. Regardless what is causing procrastination, when we realise the impact of procrastination on our lives and decide to stop procrastinating, most people experience a great sense of relief.

In this blog I am going to explain how you identify if you are a procrastinator and help you identify what type of procrastinator you are. I will then help you explore practical solutions to stop procrastinating so you can improve your time management and productivity.

What are you waiting for? Stop procrastinating and read the blog!

Types of Procrastinator

First, you need to discover why you procrastinate in various situations. This will give you a better understanding of yourself and develop your self-awareness. You can then work on various techniques to prevent you procrastinating.

In his ground-breaking book, The Organized Mind, Daniel Levitin writes, “Procrastination comes in two types. Some of us procrastinate in order to pursue restful activities—spending time in bed, watching TV—while others of us procrastinate certain difficult or unpleasant tasks in favor of those that are more fun or that yield an immediate reward.

What type of procrastinator are you? Are you a rest-seeking procrastinator who doesn’t want to be doing anything at all or a fun-task procrastinator who enjoys being busy and active all the time but struggles to start anything that they don’t enjoy? Are you procrastinating because you are putting off the hard tasks, or are you procrastinating because something fun or immediately rewarding has caught your eye? I think we can be both types to be honest, but change according to the situation.  Taking time to figure out which type you are will help you break out of your procrastination patterns for good.

 

Tips and Techniques to Stop Procrastinating

How do you make procrastination a thing of the past? The following tips and techniques will provide practical solutions to stop procrastinating so you can improve your time management and productivity.

 

  • Change your language and self-talk. As the Psychology Today website article Self-Talk explains, negative self-talk can take a toll on your confidence and limit personal growth. Replace the negative self-talk with positive and empowering words. Never say “I can’t” and stop saying “I must… “and replace it with “I want to… ” and “I can …”.  One of the reasons we procrastinate is because deep down we don’t believe we can get the thing we are working for – whether that is because we don’t believe we have it in us or we don’t think we deserve it so why bother. Whilst you might have it on your to-do list, if you don’t subconsciously believe you deserve it or can do it, then you’ll hold yourself back from starting, aka procrastinating.

 

  • As Brian Tracy says in his famous book, Eat the frog, you have to complete the task you are procrastinating on first thing in the day. His theory says, if you complete the task you most dread first thing in the day then it’s over and done with. You can then tackle the rest of the day knowing that you are no longer under pressure to complete that task. However, I do have another school of thought on this that goes a little against the grain… do the easier tasks first to get you “into the flow” as seeing yourself tick of your tasks can help motivate you. Also, if you are constantly putting off a task, you need to ask why you are, because if this is a repeatedly being fobbed off then maybe you don’t actually need to do or maybe it will be more empowering to delegate or ditch it. 

 

  • As Desmond Tutu once wisely said that “There is only one way to eat an elephant: a bite at a time”. Breaking down every task into manageable bite size pieces will make them more achievable.  We often procrastinate because we simply don’t know where to start; the task is too daunting! “Breaking tasks down helps us to see large tasks as more approachable and doable, and reduces our propensity to procrastinate or defer tasks, because we simply don’t know where to begin,” explains Melissa Gratias, a workplace productivity coach and speaker.

 

  • Neil Fiore, author of The Now Habit, suggests that some people who procrastinate are bad at managing their time and often end up scheduling in more work than they can actually do, leaving no time for fun activities or resting. Fiore recommends his revolutionary “Unschedule” method as a way to combat this. Ironically, the basic principle of the “Unschedule” is to schedule! As I have always recommended, schedule you “non-negotiables” first! Fill your schedule with fun activities and rest, as well as the things you ‘never have time for’ before scheduling in any work or the urgent stuff. This will prevent you from over scheduling. Confused? We think because we’re so far behind, and we’ve been procrastinating so long, we deserve nothing more than a life of drudgery until the whole project is complete. But no one wants that life, so we rebel against it and continue to procrastinate, and that is not a life by design! That’s why the “Unschedule” method is genius.

 

  • Reward yourself with a break or enjoyable experience for each task you complete! If you struggle to start a task, complete a 50-minute session of work and then reward yourself with a short coffee break, a chapter of a book or a chat with a friend. Behavioural science has long known that, “what gets rewarded, gets repeated.” Rewarding yourself for each period of work you complete will motivate you to stop procrastinating and encourage you to start the task at hand. It will create a positive feedback loop. You start associating work with rewards, thus giving yourself incentives to stop procrastinating and do more work in the future. Read my blog Why Pomodoro Technique Increases Your Productivity, to find out how this Pomodoro Technique will help you end procrastination and also help you become more productive especially if you are working from home.

 

  • Finding an Accountability Partner  will help stop you procrastinating. As Stephen Covey, author of The 7 Habits of Highly Effective People explains, “Accountability breeds response-ability.”  I like the idea of “response-ability!” It is up to you who your accountability partner is. Perhaps it’s your spouse, partner, parent, neighbour or work mate etc. However, make sure it is someone that isn’t going to let you off the hook, is rooting for your success and will help you keep your commitment to stop procrastinating. An accountability partner is not a human version of an app. It is well-known that when we tell someone else our goals, we are more likely to keep them, which is another reason coaching is so powerful by the way. (If you are looking for support in your goals and would like the added benefit of accountability, get in touch via  alice@alicedartnell.com to see how my coaching, courses and programmes might be of value)
Alice Dartnell Life Success Coach Consultation London book Stephen Covey's The 7 Habits of Highly Effective People

My father’s well-read copy of Stephen Covey’s The 7 Habits of Highly Effective People

Further Reading

Have you heard of the Pomodoro technique of time management? Read my blog Why Pomodoro Technique Increases Your Productivity, to find out how it will transform your time management and help you be more productive especially if you are working from home

Success Box Personal Development Book Club

Success Box is your revolutionary monthly membership book club combining the learning and community you expect from a book club with the empowerment and growth you gain in a group coaching environment. All through the effortlessness of a monthly subscription box.  You can find out more about Success Box by clicking HERE.

📚 Take inspired action from reading personal development books (not just reading them for the sake of it)  

📚 Accountability with others to prevent procrastination  

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Find out more about Success Box here!

 

 

Working From Home

Have you ever wondered what does it take to successfully work from home? My latest book, How To Work From Home : Whilst Staying Productive, Healthy and Sane, is a hands-on guide for everyone working at home. It will show you in easy to read tips how to work from home, whilst staying productive, healthy and sane. In informative, easy to read chapters, you will learn how to set up your own dedicated workspace, select the right office equipment and tips for video calling and conferencing. You will also learn the importance of setting and maintaining boundaries inside the home, managing distractions, avoiding procrastination and learn how to establish a routine that suits your lifestyle.

As one reader wrote:
Alice has written an amazing, practical, thought provoking read. It is like she is talking and coaching you through each tip and piece of advice that she has masterfully constructed into a brilliant e-book. I have read many personal development books on this topic, but many authors write lengthy chapters. Alice, however, has put these tips together in a short, snappy and easy to dip in and out of style such that you feel you are improving yourself and moving forward with each one. I fully encourage fellow entrepreneurs and those adjusting to a new normal of working from home to purchase and apply these tips to turbo charge their business.

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On sale at Amazon for just £2.42 / $2.99!  To purchase please click on the link below!

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Book Your complimentary Time Management Productivity Check Up

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Book your FREE 15-minute Time Management Productivity check up

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Let’s Work Together

If you are serious about wanting to make life-long changes and positively transform your life, then I would love to hear from you to see how I can support you.

I have helped a range of people on a huge variety of goals – from suffering with confidence loss, to publishing a book, to enabling a change of direction in life, to small business owners struggling with staff – but my main focus is to support the busy professional who is trying to juggle it all.

I can help YOU through  my 1-2-1 coaching, group coaching and my bespoke but life changing courses.  Let’s Work Together.  Sounds good? Take a look at my website to find out more!

Lets work together!

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Other Blog Articles on My Web Site

Below are links to other blog articles that you might be interested to read.

Alice Dartnell Life Success Coach Consultation London Pomodoro Technique Alarm Clock and tomato. Italian word for tomatoWhy Pomodoro Technique Increases Your Productivity

 The Pomodoro Technique divides the working day into easy to manage segments – think of these as elephant bit-sizing chunks. All tasks, big and small, are broken down into small manageable activities that can be tackled one-step at a time.  Find out why it will help you be more productive especially if you are working from home.

 

 

Harnessing the Power of Visualisation to Create Success

Thought is the most powerful force in the universe.  As Einstein’s relativity revolution revealed, everything is made of energy. Our thoughts are the controlling factor in what we manifest and create in our lives. Find out how you can use visualisation as a powerful technique to create success. 

 

Alice Dartnell Life Success Coach London UK visits Okinawa Japan working on her laptop in Japan #Aliceinbusinessland Your guide to getting the work-life balance you deserve

If you asked me what was one of the things I was most proud about in my corporate career, apart from moving up the ladder fairly quickly, it would also probably be my work-life balance.

 

 

Alice Dartnell Life Success Coach London UK working on her lap top developing her blog at Naha Airport, Okinawa, JapanWhy ‘SMART’ goals  are stupid (How to improve Goal Setting)

When it comes to goal setting, you’ll have heard about SMART goals.  But if SMART goals are the way to do it, then why do so many of us not achieve our goals?  Here is why SMART goals are stupid and some top tips how you can improve your goal setting!

 

 

 

The real secret to success (and it isn’t what you think it is)

The way to achieve success and get your goal isn’t to do with what you might think. It has nothing to do with willpower, determination or how many degrees you’ve got. It is about the daily discipline of habits. 

 

 

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This article is written by Alice Dartnell, life and success coach of Alice Dartnell Limited. Alice empowers busy professionals to be successful, transform their lives and achieve more by improving their confidence, mindset and time management.

For more information please see www.alicedartnell.com.

Copyright 2020 Alice Dartnell Limited

 

Disclaimer 

This blog is published solely for educational and entertainment purposes. The author and publisher are not offering it as legal, accounting, health care or other professional services advice. While best efforts have been used in preparing this blog, the author and publisher make no representations or warranties of any kind and assume no liabilities of any kind with respect to the accuracy or completeness of the contents. Neither the author nor the publisher shall be held liable or responsible to any person or entity with respect to any loss or incidental or consequential damages caused, or alleged to have been caused, directly or indirectly, by the information contained herein. Every person and company are different, and the advice and strategies contained herein may not be suitable for your situation. Alice Dartnell or Alice Dartnell Limited is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised in this blog. You should seek the services of a competent professional as appropriate. You are responsible for your own choices, actions, and results. Always consult your own General Practitioner if you’re in any way concerned about your health.