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How to Overcome Procrastination and Start Doing What Truly Matters

How to Overcome Procrastination and Start Doing What Truly Matters

Before we can solve the problem of procrastination, we must understand why we do it. There are a few basic reasons:

  • Feeling overwhelmed with a situation.
  • Given up hope that a situation can be changed or affected.
  • Afraid of failing.
  • Too “busy” to get the really important things done.
  • Can’t make a decision.
  • Overworked, tired.
  • Want to avoid work you don’t like.

Each of these can be reduced down to the pleasure/pain principle which says that we do things to gain pleasure and to avoid pain.

So how to overcome procrastination? Overcoming procrastination can be less challenging if you follow the methods below. Start doing things that matter, and jettison excess baggage in your to-do list that only serves to weigh you down:

1. Get clear about what you want in life

Procrastinators, you’ll love this!

Take 20-30 minutes to do this quick goal planning exercise.

Write down all your goals in some or all of these categories: career, education, relationships, financial, physical, mindset, creative, spiritual, public service, travel, leisure, and other.

Once you have your list, then whittle it down to your top 10, then down to your top 5, and then your top 3.

Do this by asking yourself, “Can I live without this?”

Let your less important goals lie dormant on a “maybe” list that you can check on again in a few months. Focus on the important tasks first.

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2. Tidy up your to-do list

Delete or delegate from your to-do list those things that don’t relate to your top 3-5 goals.

Just say bye bye. And don’t look back!

This is important to better time management because with limited time, it’s important to do only things that matter most, but not every single task at hand.

3. Link tasks you don’t like to your goals

It helps to mentally (and in writing) tie these tasks to one of your main goals or values. This helps you to remind yourself how each task is related to the big picture.

For example, “Keeping a tidy and clean home and desk allows me to have clarity of mind which is something I highly value. By having clarity of mind I will be better able to work on my goals and have less anxiety.”

By linking the task to the pleasure of being able to think clearly, I now have a reason that will motivate me to take action.

4. Plan your day each day

This is not a big task. It should only take about 10-15 minutes of quiet time.

Do the most difficult and most important things first and work your way down to the easier stuff in the afternoon. You’ll feel really good if you do this.

Focus on that to motivate you to wait to check email and such until after you’ve finished your first big task.

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This article about setting daily goals can help you:

How Setting Small Daily Goals Makes You Achieve Big Success

5. Plan your week just enough

Plan your week just enough  to loosely schedule in some of the big things you know you want to get done.

Sometimes procrastination happens simply because a task is not scheduled.

Scrum could be a great method for you to try, so you can plan your week right.

6. Allow for cheats and get rest

When you’re tired or have low motivation, take a break.

Don’t be so hard on yourself about the timing of a task and then you won’t try to escape through procrastination so hard in the future. Just reschedule and get back on track later or tomorrow.

Also, remember to check if the task relates to one of your goals. See #1,2, and 3 again!

7. Just do it, but don’t over do it.

We often put pressure on ourselves to do certain tasks more often than we really need to, such as cleaning, tidying and laundry etc. So give yourself a break and set a schedule for these things that is not overwhelming.

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Do thing on a “need to do” basis and let go of the notion that you need to keep up with some perfect schedule. Ever heard of the business concept “just in time” inventory, well this is “just in time” task management.

8. Break down big tasks into smaller components

We procrastinate on tasks that are vague and nebulous because we don’t have clear instructions what to do next.

Take a few moments to think about how to break down a larger task and schedule it into your calendar in pieces. This is good for when you are feeling overwhelmed.

9. Get help making decisions

Decisions are tough for me. I like to use the pro/con method and assign points.

I also recommend getting help from a friend that you know is good with making decisions.

Once you’ve made your decision, then break it down into tasks and schedule into your calendar.

10. Believe in yourself and in your ability to accomplish anything you want

If you’ve lost hope, know that you can turn things around.

Release the fear of failure. Failure is just a learning experience.

Slow and steady wins the race. A little bit done every day adds up to a lot over a year.

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If you have to, just fake your belief until it becomes real. Remember, you can do it!

11. Trick and treat yourself

Do you keep avoiding cleaning up your desk or some other big task, even though you know will make you feel good to get it done? If so, do this:

Invite a friend or family member over for a date to “tackle the dreaded task.”

All your friend has to do is sit in the room with you and make sure that you do the task.

If you want, you can let them help you, but it’s not necessary. After the task is done, you can treat you and your friend to either coffee, dessert, meal or movie, whatever!

Summing it up

It’s useless to read through this article if you’re not taking any actions right after reading it!

So here’s a recap for you:

  • Know your most important goals and values.
  • Only do tasks that contribute to those goals and values.
  • Mentally link tasks to the pleasurable outcomes you seek.
  • Plan your day & week.
  • Do, but don’t overdo. Rest when needed.
  • Break down big tasks.
  • Get help making decisions.
  • Believe in yourself!
  • Trick  and treat!

And now, start with the first one on the list, what’s your goals and what do you value?

Featured photo credit: Unsplash via unsplash.com

More by this author

K. Stone

The founder of Life Learning Today, a blog that's dedicated to life improvement tips.

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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.

More on Building Habits

Featured photo credit: Unsplash via unsplash.com

Reference

[1] Getting Things Done: Trusted System

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