10 Ways to
Overcome Procrastination: The Challenge for Tomorrow!
by: Lisa James
Did you realize that as much as
47% of the time we spend on-line has nothing whatsoever to do with our work? In
1978 15% of the population stated that they do procrastinate somewhat. Only 1%
admitted to chronic procrastination. In 2002 the numbers quadrupled! 60% of
people stated that they experience mild to moderate procrastination in their
lives and 6% stated that procrastination ruled their lives! In this era of
“distraction overdose”, make the decision to overcome procrastination by
applying some or all of the following techniques.
1. Live by the Law of More
Effort. As you accomplish an important task, you will feel a surge of energy
and enthusiasm. Completing the task will trigger the release of endorphins in
your brain, causing you to experience a natural high. You will actually become
addicted to this feeling as you continue to complete challenging and important
tasks. So, as you put forth more effort, you will want to continue to put forth
more effort.
2. How’s your energy? There are
many things you can do to increase your energy stores, including getting 8
hours of rest each night. I know you are saying, “I’m lucky if I get 6!” With
better planning & organizing, you can not only get 8 hours of sleep, but
you will also have time for #3.
3. Exercise & eat right!
Yes, that’s right. If you take the time to exercise, you will actually have
more energy and will procrastinate less. Also, avoid those simple sugars that
“give you a boost”. It may give you an immediate rush, but you will “dump” just
shortly there after. Eat complex carbohydrates which provide a slower, steadier
release of energy throughout the day.
4. Improve your goal setting
techniques. Do we eat the elephant all at once? No. We do it one bite at a
time. Do the same with your goals. Take your larger goals and break them down
into a series of smaller, more attainable goals. Write them down, be specific
and put a date on them. A goal without a date is just a dream. Make sure they
are challenging and schedule your repetitive goals (ex. workouts) at the same
time each day to develop a routine.
5. Make lists and work from
them. No one likes to work from lists. You feel like your mother is controlling
your every move. But this keeps you organized. Have a daily, weekly and monthly
list of things you need to do and add to them as necessary.
6. Make your own “top ten” list.
Write down ten things you want to accomplish in the next year. Write these out
as if they have already happened, in the present tense. Post them where you
will see them daily and while you’re at it, read them out loud daily. Self-talk
is very important. (That’s for another top 10.)
7. Select a favorite from your
list. Which item on your list will push you forward 100% in your career,
personal life, etc. when completed? Come up with an action plan for achieving
that goal first and write it down.
8. Find a system that works for
you. There is no cookie-cutter approach to overcoming procrastination. A system
that may be very successful for one person, could fail miserably for another.
Try different “programs” on and be patient. You will find a system that fits
you perfectly.
9. Don’t give up! We can all
develop the habits of focus & concentration if we commit to it by making
the decision, developing the discipline and staying determined.
10. Just do it! I realize this
phrase is completely over-used, but let’s face it, it applies. Sometimes we
just need to buckle down and complete that unbelievably miserable task that we
have been dreading for so long. I guarantee you that you will have more energy
when you are done.
David Allen says, "Much of
the stress that people feel doesn't come from having too much to do. It comes
from not finishing what they have started."
About The Author
Lisa James is a personal coach
and founder of Code 10 Coaching. She brings a unique perspective to the
coaching arena as she was in Law Enforcement for 10 years dealing with
conflict resolution and crisis management. She teaches the importance of Goal
Setting, Self-Talk and Personal Development in business and other aspects of
our lives. Lisa has studied coaching and Self-Talk under the guidance of Shad
Helmstetter and graduated from The Life Coach Institute in 2001. A believer in
life-long learning, she continues to advance her expertise in coaching and
personal development at The Schools of Coaching and CoachVille.
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