Advertising
Advertising

Last Updated on January 20, 2021

Procrastination Is a Matter of Emotion, Here’s How to Stop It

Procrastination Is a Matter of Emotion, Here’s How to Stop It

Procrastination is in a human’s biological makeup. Thanks to our limbic system, the neurological powerhouse that controls our emotions and memory, we are inclined to feel before we think. To avoid experiencing negative feelings, we keep away from tasks that may overwhelm or inconvenience us.

Because we are inclined to seek and enjoy pleasure first, we tend to give in to things that make us happy instantly. It is so instant that we don’t see a point in neglecting ourselves. But it blinds us from viewing the consequences due to procrastination — more than 3 hours go missing every single day, and about 55 days — almost 2 months are lost every year.

It All Comes down to Our Emotions

The essential way to overcome procrastination is by regulating these emotions. When obligations are dreadful, they drag our feet to complete them. Most people tend to confuse work with emotional suffering because the task at hand may appear to be complicated or difficult; which can cause anxiety or despair.

Advertising

The more complicated or challenging the work may be, the more challenge-averse we become. All of these negative feelings and reservations add up, making people avoid the tasks altogether to keep from experiencing suffering or negativity.

Adjust the Task and Your Mood Will Change

Difficult or complicated tasks tend to easily overwhelm people, causing them to lose interest in the project and faith in themselves. The key is to make these tasks more manageable.

How do you do this? By breaking them up into smaller, digestible elements that will eventually add up to complete the big picture. This way, a lot of the strain is lifted, and you can find a little more enjoyment in your work.

Advertising

Before breaking down the tasks, as a whole they appear to be time consuming and challenging.  Small, manageable parts you can take action on immediately.  The smaller the tasks, the easier you will find them to manage.  So it’s good to break down your tasks into elements that will only take you 45 minutes or less to complete.

Keep the big picture in mind, but keep your workload light and only focus on one small task at a time. When you commit your attention to one element at a time, you are gradually making your way towards the larger goal.

Since we are inclined to seek out things that bring us pleasure, small rewards can go a long way to help to satisfy our need for pleasure and positivity.  Rewards give you small goals to work towards, which will help to keep you motivated. Even if you aren’t able to physically reward yourself, still celebrate the progress you’ve made along the way.

Advertising

Celebrate the completion of each small step to encourage morale. Keep up momentum throughout the entire project, and tiny celebrations will help you to do just that. Expecting to see results of the task at hand immediately is unrealistic. Accomplishments are measured by the differences you have made along the way, not the end result.

Imagine holding an event at work.  You must find a venue, caterer, and entertainment.  You also need to come up with a theme, and decorate the venue and table settings.  This is a huge project.  Break it down into smaller parts.  For example, maybe focus on deciding on a theme first.  When you’ve completed that, give yourself a small break as a reward before moving on to the next part.  One thing at a time and reward yourself to stay motivated.  Then the big project will not overwhelm you.

What if no matter how small the task is, it’s still dreadful?  No job is perfect. You will always at some point find yourself faced with tedious and uninteresting tasks that you must complete. Sometimes you just need to suck it up and push through.  To stay motivated, plan to complete positive tasks along with the negative ones.  This will regulate your emotions, and ensure that you don’t only do the things that you “feel like” doing.  Always remember to keep your eye on the big picture, which will give meaning to all of your tasks (even the tedious ones).

Advertising

When you alter your attitude towards your obligations, it will make the tasks seem less tedious.  It takes a lot of practice and reinforcement, but eventually it will change your work ethic.  Refer to these tips to help you beat procrastination every time!

Learn more tips about how to stop procrastinating: What Is Procrastination and How to Stop It (The Complete Guide)

Featured photo credit: Kyle Glenn via unsplash.com

More by this author

Leon Ho

Founder & CEO of Lifehack

What Is Positive Thinking and How to Always Think Positive Do You Know Your Motivation Style? A Stress-Free Way To Prioritizing Tasks And Ending Busyness How To Apply the Stages Of Learning (With Free Worksheet) What Is A Flow State And How To Achieve It For Productivity

Trending in Procrastination

1 9 Strategies To Stop Putting Things Off And Start Getting Things Done 2 8 Dreadful Effects of Procrastination That Can Destroy Your Life 3 Why Do I Procrastinate? 5 Root Causes And How to Tackle Them 4 What Is Procrastination and How to Stop It (The Complete Guide) 5 How to Stop Procrastinating: 11 Practical Ways for Procrastinators

Read Next

Advertising
Advertising
Advertising

Last Updated on April 8, 2021

9 Strategies To Stop Putting Things Off And Start Getting Things Done

9 Strategies To Stop Putting Things Off And Start Getting Things Done

Life is exciting, and it offers many opportunities to experience moments of pure exhilaration. You’ve no doubt experienced that feeling of being in the clouds as you think about all the good things happening in your life. It’s also frustrating when things don’t work out as planned. It’s common for unexpected challenges to send our minds into a dark spiral. It feels like nothing is going right in moments of challenge, and everything around you is falling apart.

We all start each day, week, month, and year with good intentions. We know that to experience the benefits of accomplishing our goals, we have to stop putting things off. However, the daily work that it takes to achieve our major life goals is not always straightforward. It’s hard work, and for that reason, too many people settle for a “good enough” life.

The good news is that there are definite strategies you can use and mindset shifts you can make to stop putting things off, accomplish every goal you have, and live a life most people will only dream of creating.

Here are nine essential ways to accomplish your goals and stop putting off the work it takes to create a life of success and accomplishment.

1. Start With a Vision for What Accomplishment Looks Like

People often don’t accomplish their goals because they don’t have a clear picture of what success and accomplishment would mean to them. Successful goal setting starts with clarity on what you want to accomplish. Putting things off can be traced back to a lack of clear goals.

Your vision fuels your purpose and the action you take each day. To stop putting off working on your goals, take some time to get very specific about all the things you’d like to accomplish in your relationships, work, business, finances, friendships, health, and social impact.

Advertising

Creating a vision board can help because we as humans are visual by nature. That can be as simple as changing your phone screen saver to an image of what success and accomplishment mean to you. You have to know where you’re going if you hope to get there.

2. Set a Realistic Plan and Stick to It No Matter What Is Thrown at You

Being organized can be your best strategy to put off procrastination. Along with being clear about your vision for accomplishment, you should have a realistic and specific plan for how you’ll spend each day and take action. Whether it’s a once-a-week planning session or spending some time each night planning out the next day, have a roadmap that takes the stress out of what action to take and how to take it.

When you plan, you wake up with a purpose, which helps you avoid endlessly wandering through your days not knowing what you should be doing. When you have a plan, don’t let the unexpected challenges of life throw you off. Commit to following your plan and not putting things off.

3. Start Each Day With Things That Are Just for You

The needs and desires of others tend to dominate our priorities. We start our days with urgent requests and the things other people want from us. Starting your day with other people’s tasks is the quickest way to put off working on your goals.

To accomplish your goals and stop putting things off, start every day with tasks, goals, and moments that are just for you. Spend the first part of your day doing what you want to do and on the things that move you closer to your goals.

As you start your day by prioritizing yourself, you’ll accomplish more of your goals and then be able to give to others from a place of strength. Don’t put others first and end up with not enough left for yourself—that’s when you’ll put things off because you won’t have the necessary energy.

Advertising

Make yourself and your goals a priority. Your dreams, desires, and goals should have the primary position in your decision-making. What you want to accomplish is important and deserves your full attention.

4. Commit to Making Consistency Your Only Option

The best way to accomplish your goals is by embracing and committing to consistency. As you do the daily work over a period of time, you’ll take a step back and realize you’re closer than you think to accomplish your goals.

Consistency has to be your only option if you want to stop putting off all the things you know you want to accomplish. Stop looking at the complete picture of what you want to achieve because that will overwhelm you. Focus on breaking your goals into bite-sized chunks that are digestible and lead to quick wins.

5. Stabilize, Optimize, and Expand

You create success when you use the “stabilize, optimize, and expand” growth strategy.

  • “Stabilize” means you get consistent with taking action on your goals each day. You get to a place where the resistance and struggle don’t keep you from putting in the work. You build healthy habits and make this work a lifestyle shift.
  • “Optimize” means you look at your planning, daily action, your goals and see where you can optimize each part of your process. Optimization helps expedite growth as you tweak what’s working and eliminate what needs to go.
  • “Expand” means you set bigger goals and commit to accomplishing the things that feel impossible. The expand phase is when you experience exponential growth because you’re moving beyond what’s comfortable.

This simple but effective framework can give you a roadmap to accomplish more of your goals and stay off from putting off the things you want to achieve. Your goals are complex and should be treated as such. You need to evaluate and adjust.

6. Celebrate Your Progress

One of the reasons people put off working on their goals is because they never celebrate their process. You’re not a robot.

Advertising

As you experience each win—no matter the size of that win—you should celebrate the progress as if you won the Olympics. You have to be your biggest cheerleader in the journey to becoming your best you.

While most people think accomplishing their goals is the key to growth and consistency, experiencing progress is the real driver. When you make progress, you’re motivated and hungry for more. Amplify that feeling by celebrating each moment of accomplishment.

7. Add More Fun Into Your Goal-Setting

“All work and no play” makes the work feel like work. It would help if you worked hard on your goals, but hard work can be sustained for more extended periods of time when you mix fun into your schedule. You put things off when you’re not excited about what you’re doing.

To accomplish your goals, you should add hobbies and activities you enjoy into your planning. It breaks up the pressure and helps you genuinely appreciate life and its experiences. Tapping into fun is a great way to build a successful life with balance.

You can also make fun a reward for not putting things off. When you make progress, you reward yourself with pleasurable experiences. It can be a motivating prize and the inspiration you need to stop putting things off.

8. Be Intentional About Living Your Best Life

You’ll accomplish your goals and stop putting things off when you’re intentional about your decisions and are committed to living your best life. Only you know what your best life looks like and what you want to accomplish, but intentional action to get there is how you’ll make a life of accomplishment your reality.

Advertising

Putting things off happens when your plan is not built with intention. You accomplish your goals when every action you take is aligned with your values and purpose. You create a remarkable life when you make progress and consistently pursue your goals.

9. Purge Negativity in All Its Forms

One of the most commons ways people sabotage their goal accomplishment is by letting negativity creep in. This can be:[1]

  • negative people trying to convince you that your goals are impossible because those people have already settled in their lives;
  • experiences you know will frustrate you, but you do them anyway because of pressure or a sense of obligation;
  • unhealthy relationships that don’t support your efforts to create a better life and are codependent.

No matter the negativity, purging it is the best way to stay focused and motivated to continue accomplishing your goals. It can hurt to purge things and people, but it’s the best strategy to stop putting things off and achieve your goals.

Final Thoughts

Nothing stops you from setting and accomplishing your life, work, career, relationship, or business goals. It’s not easy, but it is possible with a plan and commitment to doing the work to become the strongest version of you.

The question you have to ask yourself is, what happens if you decide to keep putting things off and neglect the goals you want to accomplish?

Don’t be the person that finds out the answer to that question. Work hard and refuse to settle for a good enough life.

No matter what you’ve been through, what happened in your past, or any setbacks you’re experiencing, you can accomplish your goals and live a life full of incredible experiences. It starts right now and when you stop putting things off.

More Tips on How to Stop Putting Things Off

Featured photo credit: Magnet.me via unsplash.com

Reference

Read Next