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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 January 13, 2020

    The Importance of Reminders (And How to Make a Reminder Work)

    The Importance of Reminders (And How to Make a Reminder Work)

    No matter how well you set up your todo list and calendar, you aren’t going to get things done unless you have a reliable way of reminding yourself to actually do them.

    Anyone who’s spent an hour writing up the perfect grocery list only to realize at the store that they forgot to bring the list understands the importance of reminders.

    Reminders of some sort or another are what turn a collection of paper goods or web services into what David Allen calls a “trusted system.”[1]

    A lot of people resist getting better organized. No matter what kind of chaotic mess, their lives are on a day-to-day basis because they know themselves well enough to know that there’s after all that work they’ll probably forget to take their lists with them when it matters most.

    Fortunately, there are ways to make sure we remember to check our lists — and to remember to do the things we need to do, whether they’re on a list or not.

    In most cases, we need a lot of pushing at first, for example by making a reminder, but eventually we build up enough momentum that doing what needs doing becomes a habit — not an exception.

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    From Creating Reminders to Building Habits

    A habit is any act we engage in automatically without thinking about it.

    For example, when you brush your teeth, you don’t have to think about every single step from start to finish; once you stagger up to the sink, habit takes over (and, really, habit got you to the sink in the first place) and you find yourself putting toothpaste on your toothbrush, putting the toothbrush in your mouth (and never your ear!), spitting, rinsing, and so on without any conscious effort at all.

    This is a good thing because if you’re anything like me, you’re not even capable of conscious thought when you’re brushing your teeth.

    The good news is you already have a whole set of productivity habits you’ve built up over the course of your life. The bad news is, a lot of them aren’t very good habits.

    That quick game Frogger to “loosen you up” before you get working, that always ends up being 6 hours of Frogger –– that’s a habit. And as you know, habits like that can be hard to break — which is one of the reasons why habits are so important in the first place.

    Once you’ve replaced an unproductive habit with a more productive one, the new habit will be just as hard to break as the old one was. Getting there, though, can be a chore!

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    The old saw about anything you do for 21 days becoming a habit has been pretty much discredited, but there is a kernel of truth there — anything you do long enough becomes an ingrained behavior, a habit. Some people pick up habits quickly, others over a longer time span, but eventually, the behaviors become automatic.

    Building productive habits, then, is a matter of repeating a desired behavior over a long enough period of time that you start doing it without thinking.

    But how do you remember to do that? And what about the things that don’t need to be habits — the one-off events, like taking your paycheck stubs to your mortgage banker or making a particular phone call?

    The trick to reminding yourself often enough for something to become a habit, or just that one time that you need to do something, is to interrupt yourself in some way in a way that triggers the desired behavior.

    The Wonderful Thing About Triggers — Reminders

    A trigger is anything that you put “in your way” to remind you to do something. The best triggers are related in some way to the behavior you want to produce.

    For instance, if you want to remember to take something to work that you wouldn’t normally take, you might place it in front of the door so you have to pick it up to get out of your house.

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    But anything that catches your attention and reminds you to do something can be a trigger. An alarm clock or kitchen timer is a perfect example — when the bell rings, you know to wake up or take the quiche out of the oven. (Hopefully you remember which trigger goes with which behavior!)

    If you want to instill a habit, the thing to do is to place a trigger in your path to remind you to do whatever it is you’re trying to make into a habit — and keep it there until you realize that you’ve already done the thing it’s supposed to remind you of.

    For instance, a post-it saying “count your calories” placed on the refrigerator door (or maybe on your favorite sugary snack itself)  can help you remember that you’re supposed to be cutting back — until one day you realize that you don’t need to be reminded anymore.

    These triggers all require a lot of forethought, though — you have to remember that you need to remember something in the first place.

    For a lot of tasks, the best reminder is one that’s completely automated — you set it up and then forget about it, trusting the trigger to pop up when you need it.

    How to Make a Reminder Works for You

    Computers and ubiquity of mobile Internet-connected devices make it possible to set up automatic triggers for just about anything.

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    Desktop software like Outlook will pop up reminders on your desktop screen, and most online services go an extra step and send reminders via email or SMS text message — just the thing to keep you on track. Sandy, for example, just does automatic reminders.

    Automated reminders can help you build habits — but it can also help you remember things that are too important to be trusted even to habit. Diabetics who need to take their insulin, HIV patients whose medication must be taken at an exact time in a precise order, phone calls that have to be made exactly on time, and other crucial events require triggers even when the habit is already in place.

    My advice is to set reminders for just about everything — have them sent to your mobile phone in some way (either through a built-in calendar or an online service that sends updates) so you never have to think about it — and never have to worry about forgetting.

    Your weekly review is a good time to enter new reminders for the coming weeks or months. I simply don’t want to think about what I’m supposed to be doing; I want to be reminded so I can think just about actually doing it.

    I tend to use my calendar for reminders, mostly, though I do like Sandy quite a bit.

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    Featured photo credit: Unsplash via unsplash.com

    Reference

    [1] Getting Things Done: Trusted System

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