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5 Tips To Stop Feeling Overwhelmed And Overcome Procrastination

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5 Tips To Stop Feeling Overwhelmed And Overcome Procrastination

Procrastination is a trap that many of us fall into. In fact, according to a 2007 American Psychological Association study, between 80% and 95% of college students procrastinate when it comes to completing their assignments and coursework.[1]

And, from my experience as a life coach, I’ve come to believe that this percentage range continues beyond college and into working life.

You may be surprised to hear, but… I was a super-procrastinator when I was young!

At the time, it felt good and normal to put things off to the very last minute, such as studying for my exams or preparing for an interview.

However, while a procrastination mindset ‘might’ get you through college — it won’t work when it comes to your career.

That’s because the vast majority of jobs involve teamwork; and if you continually promise things but fail to deliver them (such as a project plan or briefing notes for a meeting), your colleagues will quickly notice. And, they’ll quickly become frustrated and annoyed by your lack of actions.

Now, don’t get me wrong. There’s definitely a time and place for procrastination. For example, if you’re given a high-priority task to complete, you’ll probably need to delay working on a lower-priority task (this is actually a good time management technique). However, if you procrastinate with all your tasks — then you’ll need to find a way to break free from this productivity-killing habit.

But, let’s pause for a moment, and ask the question: Why do most people procrastinate?

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Well, according to Alexander Rozental, a procrastination researcher and a clinical psychologist at the Karolinska Institute in Sweden:[2]

“People procrastinate because of a lack of value associated with the task; because they expect that they’re not going to achieve the value they’re trying to achieve; because the value is too far from you in terms of time; or because you’re very impulsive as a person.”

Do you recognize yourself in any of those points? If you do, don’t worry, as help is at hand.

Check out my 5 tips for ending overwhelm, defeating procrastination and getting your life back on track:

1. Get Started

Whether you’re cleaning a closet or planning your team’s next quarterly goals — getting started is half the battle towards completion.

Many writers have learned this the hard way. They often suffer from something called “writer’s block,” a psychological condition which causes them to be unable to produce any new material. There are numerous opinions on how to overcome this, but the best way by far, is for the writer to simply start writing! 

You’ve probably noticed something similar in your own life. When you finally get started on something, you get it done much more easily or quickly than you initially planned. In other words, it wasn’t as hard as you thought.

As Laotzu once declared: 

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“A journey of a thousand miles begins with a single step.” 

So don’t hesitate. Take that first step. And put yourself above and beyond procrastination.

2. Don’t Be Dramatic 

Are you putting off something that would honestly take you 15 minutes to complete?

If so, my advice to you is… just do it!

This will ensure the task is done and that you also stop wasting time fretting and stressing about it.

Personally, I believe that people spend more time procrastinating than they do on completing their tasks. It’s true. Just think of how long you put off washing your car or preparing your tax returns. If you’re like most people, I guarantee that you think for days and weeks about doing these or similar tasks, before actually doing them.

It’s easy to dramatize the things you need to do — but it’s much better to just do them.

3. Schedule Your Time 

Are you in control of your time?

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Whether you answered yes or no to this question, try this test:

You’ve just finished your dinner, and you’re enjoying browsing the latest posts on your favorite social media channel. Suddenly, your partner calls over to you and asks you to help clear up the kitchen.

Do you…

  1. Say you’ll do it in 10 minutes or so.
  2. Put your phone down and get into the cleaning straightaway.
  3. Pull a face and say, “I’m not doing it!”

Hopefully, you didn’t choose option 3! Option 1 is better (at least you’ll get the task done). But, option 2 is the one you should be aiming for if you want to be productive and successful in life.

That’s because it neatly illustrates the power of prioritizing your time. Sure, you want to check your social media feed, but that’s not as important as making sure your kitchen is clean and tidy after your meal.

If you have something you’re procrastinating with, my recommendation is to schedule an hour or so within your calendar to complete it. Google calendar works well for this, as you can set up reminders. Then — when the time comes — dedicate your focus solely to completing your task.  

4. Break It Down 

Often we feel overwhelmed because a task is just too overbearing. In this case, break the task into small, bite-sized chunks that can easily be checked off.

For example, if you have to create a newsletter for your company, don’t be defeated by the scope of the work. Instead break it down:

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  • Decide on table of contents
  • Research on topics
  • Draft the copy
  • Put the copy into layout software
  • Print
  • Distribute

And, here’s the best part of breaking down bigger tasks into smaller ones: As you check off each task, you’ll build a sense of accomplishment and satisfaction as you progressively chip away at your end goal.

Breaking down your tasks can save YOU from breaking down!

5. Be Kind to Yourself

Don’t dwell on the past and how much time you’ve already used up. You won’t get it back; so it’s pointless to despair. Instead, focus on moving forward and doing better next time.

Nobody is perfect, so it’s unfair and unproductive to put yourself down each time you fail. And, remember, you’re not going to defeat your procrastination habit overnight. But, by starting now, you can begin turning the tide in your favor.

Take the tips I’ve shared with you today, and put them into action in your life.

When you do this, you’ll begin to muster up the motivation to tackle the tasks you need to do. And before long, you’ll be caught up with everything, and ready to take on the world!

One final warning about putting off tasks…

“Procrastination is like a credit card: it’s a lot of fun until you get the bill.”  — Christopher Parker

More on Beating Procrastination

Featured photo credit: Nordwood Themes via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on September 9, 2021

10 Best Productivity Planners To Get More Done in 2021

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10 Best Productivity Planners To Get More Done in 2021

Productivity planners and journals are tools of a trade. There’s an art to productivity. Just like art is very personal to the artist, productivity is very personal to the person. What works for you may not work for me. This is an important distinction if you really want get more done in less time.

Too many of us dabble in productivity hacks only to move on to the next tool or trend when it didn’t workout for us, missing the lesson of what worked and didn’t work about that tool or trend.

We put the tool on a pedestal and miss the art. It’s worshipping the paint brush rather than the process and act of painting. We miss the art of our own productivity when the tool overshadows the treasure.

As an artist, you have many brushes to choose from. You’re looking for a brush that feels best in your hand. You want a brush that doesn’t distract you from your art but partners with you to create the many things you see in your mind to create. Finding a brush like this may take some experimenting, but when you understand that the role of the brush is to bring life to your vision, it’s easier to find the right brush.

Planners are the same way. You want a productivity journal that supports you in the creation of your vision, not one that bogs you down or steals your energy.

Let’s dive into the 10 best productivity planners and journals to help you get more done in less time.

1. The One Thing Planner

The NY Times best selling book, The One Thing, just released their new planner. If you loved this book, you’ll love this planner.

As the founder of the world’s largest real estate company Keller Williams Realty, Gary Keller, has mastered the art of focus. The One Thing planner has its roots in industry changing productivity. If you’re out to put a dent in the universe, this may be the planner for you.

Get the planner here!

2. The Full Life Planner

The Full Life Planner is Lifehacks’ ultimate planning system to get results across all your core life aspects including work, health and relationships. This smart planner is 15 years of Lifehack’s best practices and proven success formulas by top performers.

With the Full Life Planner, you can align your actions to long term milestones every day, week, and month consistently. This will help you to get more done and achieve your goals.

Get the planner here!

3. The Freedom Journal

Creator of one of the most prolific podcasts ever, Entrepreneur on Fire, John Lee Dumas released his productivity journal in 2016. This hard-cover journal focuses on accomplishing SMART goals in 100 days.

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From their site:

“The Freedom Journal is an accountability partner that won’t let you fail. John Lee Dumas has interviewed over 2000 successful Entrepreneurs and has created a unique step-by-step process that will guide you in SETTING and ACCOMPLISHING your #1 goal in 100 days.”

Get the planner here!

4. Full Focus Planner

Michael Hyatt, author of Platform and host of the podcast “This is Your Life”, also has his own planner called the Full Focus Planner.

From the site:

“Built for a 90-day achievement cycle, the Full Focus Planner® gives you a quarter of a year’s content so you aren’t overwhelmed by planning (and tracking) 12 months at a time.”

This productivity planner includes a place for annual goals, a monthly calendar, quarterly planning, the ideal week, daily pages, a place for rituals, weekly preview and quarterly previews. It also comes with a Quickstart lessons to help you master the use of the planner.

Get the planner here!

5. Passion Planner

They call themselves the #pashfam and think of their planner as a “paper life coach”. Their formats include dated, academic and undated in hardbound journals with assorted colors. With over 600,000 users they have a track record for effective planners.

From the site:

“An appointment calendar, goal setting guide, journal, sketchbook, gratitude log & personal and work to-do lists all in one notebook.”

They have a get-one give-one program. For every Passion Planner that is bought they will donate one to a student or someone in need.

They also provide free PDF downloads of their planners. This is a great way to test drive if their planner is right for you.

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Get the planner here!

6. Desire Map Planners

If you’re looking for a more spiritually oriented planner, Danielle LaPorte, author of The Desire Map, created the Desire Map Planners. With Daily planners, Weekly planners and Undated planners you can find the right fit for you.

Behind this planner is the Desire Map Planner Program including 3 workbooks that not only support you in using the planners but guide you in your thought process about your life and intentions you’re using the planner to help you fulfill.

Get the planner here!

7. Franklin Covey Planners

The grandfather of all planners, Franklin Covey, has the most options when it comes to layouts, binders, and accessories. With over 30 years in the productivity planner business, they not only provide a ton of planner layouts, they also have been teaching productivity and planning from the beginning.

From the site:

“Achieve what matters most with innovative, high quality planners and binders tailored to your personal style. Our paper planning system guides you to identify values, create successful habits, and track and achieve your goals.”

Get the planner here!

8. Productivity Planner

From the makers of the best selling journal backed by Tim Ferriss, “The Five Minute Journal”, comes the Productivity Planner.

Combining the Ivy Lee method which made Charles Schwab millions with the Pomodoro Technique to stay focused in the moment, the Productivity Planner is both intelligent and effective.

It allows for six months of planning, 5-day daily pages, weekly planning and weekly review, a prioritized task list, Pomodoro time tracking, and extra space for notes.

From the site:

“Do you often find yourself busy, while more important tasks get procrastinated on? The Productivity Planner helps you prioritize and accomplish the vital few tasks that make your day satisfying. Quality over quantity. Combined with the Pomodoro Technique to help you avoid distractions, the Productivity Planner assists you to get better work done in less time.”

Get the planner here!

9. Self Journal

Endorsed by Daymond John of Shark Tank, the Self Journal takes a 13 week approach and combines Monthly, Weekly and Daily planning to help you stay focused on the things that really matter.

Self Journal includes additional tools to help you produce with their Weekly Action Pad, Project Action Pad, the Sidekick pocket journal to capture your ideas on the go and their SmartMarks bookmarks that act as a notepad while you’re reading.

Get the planner here!

10. Google Calendar

You may already use Google Calendar for appointments, but with a couple tweaks you can use it as a productivity planner.

Productivity assumes we have time to do the work we intend to do. So blocking time on your Google Calendar and designating it as “busy” will prevent others from filling up those spaces on your calendar. Actually using those blocks of time as you intended is up to you.

If you use a booking tool like Schedule Once or Calendly, you can integrate it with your Google Calendar. For maximum productivity and rhythm, I recommend creating a consistent “available” block of time each day for these kinds of appointments.

Google Calendar is free, web based and to the point. If you’re a bottom line person and easily hold your priorities in your head, this may be a good solution for you.

Get the planner here!

Bonus Advice: Integrate the 4 Building Blocks of Productivity

Just as important to productivity planners as the tool are the principles that we create inside of. There are 4 building blocks of productivity, that when embraced, accelerate your energy and results.

The four building blocks of productivity are desire, strategy, focus and rhythm. When you get these right, having a productivity planner or journal provides the structure to keep you on track.

Block #1: Desire

Somehow in the pursuit of all our goals, we accumulate ideas and To-Do’s we’re not actually passionate about and don’t really want to pursue. They sneak their way in and steal our focus from the things that really matter.

Underneath powerful productivity is desire. Not many little desires, but the overarching mother of desires. The desire you feel in your gut, the desire that comes from your soul, not your logic, is what you need to tap into if you want to level up your productivity.

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A productivity planner is just a distraction if you’re not clear on what it’s all for. With desire, however, your productivity planner provides the guide rails to accomplish your intentions.

Block #2: Strategy

Once you’re clear on your overarching desire, you need to organize your steps to get there. Let’s call this “strategy”. Strategy is like assembling a jigsaw puzzle. You must first turn over all the pieces to see patterns, colors, connections and find borders.

In business and life, we often start trying to put our “puzzle” together without turning over all the pieces. We put many items on our To-Do lists and clog our planners with things that aren’t important to the bigger picture of our puzzle.

Strategy is about taking the time to brain dump all the things in your head related to your goal and then looking for patterns and priorities. As you turn over these puzzle pieces, you’ll begin to see the more important tasks that take care of the less important tasks or make the less important tasks irrelevant.

In the best selling book, The One Thing, the focusing question they teach is:

“What’s the One thing I can do, such that by doing it, everything else is easier or unnecessary?”

This is the heart of strategy and organizing what hits your planner and what doesn’t.

Block #3: Focus

With your priorities identified, now you can focus on the One Thing that makes everything else easier or unnecessary. This is where your productivity planners and journals help you hold the line.

Because you’ve already turned over the puzzle pieces, you aren’t distracted by new shiny objects. If new ideas come along, and they will, you will better see how and where they fit in the big picture of your desire and strategy, allowing you to go back and focus on your One Thing.

Block #4: Rhythm

The final building block of productivity is rhythm. There is a rhythm in life and work that works best for you. When you find this rhythm, time stands still, productivity is easy and your experience of work is joyful.

Some call this flow. As you hone your self-awareness about your ideal rhythm you will find yourself riding flow more often and owning your productivity.

Without these four building blocks of productivity, you’re like a painter with a paintbrush and no idea how to use it to create what’s in your heart to create. But harness these four building blocks and find yourself getting more done in less time.

The Bottom Line

Your life is your art. Everyday you have a chance to create something amazing. By understanding and using the four building blocks of productivity, you will set yourself up for success no matter which planner, or “paintbrush”, you choose to use.

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As you experiment with different planners you will narrow which one is best for you and accelerate your path to putting a dent in the universe.

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Featured photo credit: Anete Lūsiņa via unsplash.com

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