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3 Steps to Kick the Procrastination Habit

3 Steps to Kick the Procrastination Habit
Procrastination

    We’ve all read a number of articles, tips and tricks on procrastination, but what follows is the most powerful method invented for beating procrastination.

    It begins with the realization that procrastination isn’t something we’re born with, or something that can be beat with a simple hack or a few rewards. The truth is, procrastination is a habit, and like any habit, it can only be changed with a concentrated and proven method. What follows are three steps that can change any ingrained habit, from smoking to nail-biting to unhealthy eating to procrastination.

    Before you start, however, here’s the key: focus on a positive habit change, not a negative one. So instead of ridding ourselves of procrastination, we are going to replace it with a positive habit: the Do It Now habit. To be more specific, we are going to define certain times in our work day when we must do work, and certain times when we give ourselves breaks — and during the work periods, our habit will be to Do It Now.

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    1. Commit Thyself, Big Time. The first step in changing any habit is to commit yourself. There are several mini-steps within the Commitment step: first, commit fully to yourself. Don’t say, “I think I’ll change” or “I should stop procrastinating” but say instead “I WILL stop procrastinating, and I WILL start the Do It Now habit.”

    Next, put it on paper. Write it down, exactly which habit you are changing, and what habit you are replacing it with. Write down a deadline, and write down a plan to create this new habit (and kick the old one). See below for more details on your plan.

    Third, commit to doing this for 30 days. Don’t just try to do it for one day, or one week. And longer than 30 days, and it’s hard to sustain motivation. Commit yourself to a 30-day Challenge, and after that 30 days, your habit should have some good momentum. It will take 30 days of focused energy, but after that, it should be much easier to sustain the new habit.

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    Lastly, commit yourself publicly … as publicly as possible. Tell the world. Tell your family and friends, put it on your blog, post it up in your workplace, commit yourself to daily email updates on your progress. If people not only know that you are making this change, but also are aware of your daily progress, you will be motivated to stick with this habit change.

    2. Monitor yourself. Before you start the 30-day Challenge, take a few days to monitor your current habit. You can’t change something if you are not completely aware that it is happening, and with any habit, we often do it while on autopilot. So instead of working on that report, we might unthinkingly open up our favorite blog, our email program, or solitaire. The key is to become aware of those urges. So for the first few days, don’t try to change your habit. Just monitor your impulses. Simply keep a piece of paper with you, wherever you go, and try to put a tally mark on the paper for every single urge. When you get the urge to check your blog reader instead of doing work, write down a tally mark first, then go and check your blogs. After a few days, you’ll be very aware of your urges, and then you can begin to change them.

    3. Practice, and practice some more. Do your new habit, Do It Now, every day for 30 days. Try not to make any exceptions, ever. If you make any exceptions, you are weakening your new habit. But if you make mistakes, do not beat yourself up about it. Just start again. Practice, practice, and more practice, and you will begin to get good at it.

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    Some tips for the practice stage:

    • Track your progress. Do the tally marks again, but this time do it for every time you Do It Now. Set up a daily chart for your 30 days, and in each day’s box, write the number of tally marks you earned. (You can use gold stars or smiley faces if you want.) Watching your progress over time will motivate you.
    • Reward yourself. In the beginning, you should reward yourself often. Reward yourself every single time you Do It Now for the first few days. Then have rewards for the first week, second week, third week, and one month. List these rewards in your plan. Celebrate your progress often!
    • Post up a sign with the words “DO IT NOW” wherever you work.
    • Plan for ways to beat your urges and obstacles BEFORE they happen. Once your urges start, it’s harder to beat them. Your plan should include ways to combat your urges — things that work well are deep breathing, self massage, and drinking water. You should also list all obstacles, and plan to beat them. If one obstacle is the Internet, disconnect it except during certain pre-determined break periods.
    • Visualize success. Close your eyes and see yourself

    The most important tip of all: Always think positive. If you have negative thoughts, doubts, or thoughts that tell you, “Just this once won’t hurt!” — squash those thoughts immediately! Do not let them stay in your head and fester, or they will win. Replace those thoughts with positive thoughts: I can do this!

    And you will.

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    Leo Babauta is a writer, a marathoner, an early riser, a vegan, and a father of six. He blogs regularly about achieving goals through daily habits on Zen Habits, and covers such topics as productivity, GTD, simplifying, frugality, parenting, happiness, motivation, exercise, eating healthy and more.

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    Leo Babauta

    Founder of Zen Habits and expert in habits building and goals achieving.

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    Last Updated on July 9, 2019

    How to Stay Motivated and Reach Your Big Goals in Life

    How to Stay Motivated and Reach Your Big Goals in Life

    It is hardly a secret that the key to successfully accomplishing one goal after another is staying motivated. There are, of course, tasks which successful people may not like at all, yet they find motivation to complete them because they recognize how each particular task serves a greater goal.

    So how to stay motivated most of the time? Here are 5 simple yet effective ways on how to stay motivated and get what you want:

    1. Find the Good Reasons

    Anything you do, no matter how simple, has a number of good reasons behind it.

    You may not be able to find good reasons to do some tasks at first but, if you take just a few moments to analyze them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all – we’ve been doing them for so long that they feel natural.

    If you’re ever stuck with some tasks you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons.

    Even when you set goals, there needs to be reasons behind these goals. They may not be obvious, but stay at it until you see some, as this will bring your motivation back and will help you finish the task.

    Some ideas for what a good reason can be:

    • A material reward – quite often, you will get paid for doing something you normally don’t like doing at all.
    • Personal gain – you will learn something new or will perhaps improve yourself in a certain way.
    • A feeling of accomplishment – at least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.
    • A step closer to your bigger goal – even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

    2. Make It Fun

    When it comes to motivation, attitude is everything. Different people may have completely opposite feelings towards the same task: some will hate it, others will love it.

    Why do you think this happens? It’s simple: some of us find ways to make any task interesting and fun to do!

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    Take sports for example. Visiting your local gym daily for a half-an-hour workout session sounds rather boring to some. Yet many others love the idea!

    They like exercising not only because they recognize the good reasons behind it, but simply because it’s fun! At certain time of their daily schedule, they find going to gym to be the best thing to do, simply because nothing else will fit their time and lifestyle so perfectly.

    Depending on how you look at it, you can have fun doing just about anything! Just look for ways of having fun, and you’ll find them!

    A simple approach is to start working on any task by asking yourself a few questions:

    • How can I enjoy this task?
    • What can I do to make this task fun for myself and possibly for others?
    • How can I make this work the best part of my day?

    As long as you learn to have the definite expectation of any task being potentially enjoyable, you will start to feel motivated.

    Some of you will probably think of a thing or two which are valid exceptions from this statement, like something you always hate doing no matter how hard you try making it fun. You’re probably right, and that’s why I don’t claim everything to be fun.

    However, most tasks have a great potential of being enjoyable, and so looking for ways to have fun while working is definitely a good habit to acquire.

    3. Take a Different Approach

    When something doesn’t feel right, it’s always a good time to take a moment and look for a different approach for the task.

    You may be doing everything correctly and most efficiently, but such approach isn’t necessarily the most motivating one. Quite often, you can find a number of obvious tweaks to your current approach which will both change your experience and open up new possibilities.

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    That’s why saying “one way or another” is so common — if you really want to accomplish your goal, there is always a way; and most likely, there’s more than one way.

    If a certain approach doesn’t work for you, find another one, and keep trying until you find the one which will both keep you motivated and get you the desired results.

    Some people think that trying a different approach means giving up. They take pride in being really stubborn and refusing to try any other options on their way towards the goal.

    My opinion on this is that the power of focus is great, but you should be focusing on your goal, and not limiting your options by focusing on just one way to accomplish it it.

    4. Recognize Your Progress

    Everything you may be working on can be easily split into smaller parts and stages. For most goals, it is quite natural to split the process of accomplishing them into smaller tasks and milestones. There are a few reasons behind doing this, and one of them is tracking your progress.

    We track our progress automatically with most activities. But to stay motivated, you need to recognize your progress, not merely track it.

    Here’s how tracking and recognizing your progress is different:

    Tracking is merely taking a note of having reached a certain stage in your process. Recognizing is taking time to look at a bigger picture and realize where exactly you are, and how much more you have left to do.

    For example, if you’re going to read a book, always start by going through the contents table. Getting familiar with chapter titles and memorizing their total number will make it easier for you to recognize your progress as you read. Confirming how many pages your book has before starting it is also a good idea.

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    You see, reading any book you will be automatically looking at page numbers and chapter titles, but without knowing the total number of pages, this information will have little meaning.

    Somehow, it is human nature to always want things to happen in short term or even at once. Even though we split complex tasks into simpler actions, we don’t quite feel the satisfaction until all is done and the task is fully complete.

    For many scenarios though, the task is so vast that such approach will drain all the motivation out of you long before you have a chance to reach your goal. That’s why it is important to always take small steps and recognize the positive different and progress made. This is how your motivation can sustain in long term.

    5. Reward Yourself

    This is a trick everyone likes: rewarding yourself is always pleasant. This is also one of the easiest and at the same time most powerful ways to stay motivated!

    Feeling down about doing something? Dread the idea of working on some task? Hate the whole idea of working? You’re not alone.

    Right from the beginning, agree on some deliverables which will justify yourself getting rewarded. As soon as you get one of the agreed results, take time to reward yourself in some way.

    For some tasks, just taking a break and relaxing for a few minutes will do.

    For others, you may want to get a fresh cup of coffee and even treat yourself a dessert.

    For even bigger and more demanding tasks, reward yourself by doing something even more enjoyable, like going to a cinema or taking a trip to some place nice, or even buying yourself something.

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    Your progress may not seem to others like anything worth celebrating but, take time and do it anyway! It is your task and your reward, so any ways to stay motivated are good.

    The more you reward yourself for the honestly made progress, the more motivated you will feel about reaching new milestones, thus finally accomplishing your goal.

    Mix and Match

    Now that you have these five ways of staying motivated, it is a good moment to give you the key to them all: mix and match!

    Pick one of the techniques and apply it to your situation. If it doesn’t work, or if you simply want to get more motivated, try another technique right way. Mix different approaches and match them to your task for the best results.

    Just think about it: Finding good reasons to work on your task is bound to helping you feel better; and identifying ways to make it fun will help you enjoy the task even more.

    Or, if you plan a few points for easier tracking of your progress and on top of that, agree on rewarding yourself as you go; this will make you feel most motivated about anything you have to work through.

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    Featured photo credit: Lucas Lenzi via unsplash.com

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