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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 September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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