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Last Updated on October 7, 2021

How to Overcome Procrastination and Start Doing What Truly Matters

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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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Here’re some questions to inspire you to think about what you want: 7 Powerful Questions To Find Out What You Want To Do With Your Life

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.

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

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!

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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.

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.

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

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?

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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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Published on January 14, 2022

How to Break the Perfectionism-Procrastination Loop

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How to Break the Perfectionism-Procrastination Loop

You’re probably full of the usual impetus to make changes in your life as the new year lies before us. At the time of writing, we’re at the dawn of a new year. Bellies full and rife with lethargy, we’re all likely sat around (in the West at any rate) contemplating our moves for the next 12 months.

This is, of course, prompted by our arm-chair assessment of the year just gone. Did we achieve the goals we set out for ourselves this time last year as we nurse our splitting sides and slip into yet another food coma?

No! Of course we didn’t, and I’m not speaking from a hyperbolic or purely anecdotal point of view. According to a 2016 study, of the 41% of Americans who make New Year’s resolutions, by the end of the year, only 9% feel they are successful in keeping them.[1]

Is it because of procrastination or perfectionism?

Is Perfectionism And Procrastination Holding You Back From Achieving Goals?

The failing rate of New Year’s resolutions is 91%! A big part of that is how we set our goals. What these studies often cite as a predominant reason for failure is the setting of unrealistic goals. But I think this speaks to something else, namely that we’re not properly connecting to or aligning with our goals — this is where perfectionism and procrastination come in.

Perfectionism is just fear manifesting itself as a mental block. Not fear of failure and/or social ostracisation, so much as fear of change. Our subconscious is set up to favor the status quo. All it knows is that your choices, up until now, have resulted in your survival. Change is just rocking the boat and risking an unknowable outcome (or so it thinks).

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This is what’s at the root cause of your perfectionism and procrastination. You might claim to be a perfectionist, but what does that really mean? Do you mean that you won’t stop working on something until it is, in your opinion, perfect? Or do you mean that you don’t embark upon an endeavor until you can guarantee that the outcome will be perfect?

If you fall into the latter camp, you might consider that this perfectionism-procrastination loop is just an excuse—a manifestation of your deeply rooted subconscious fear of change.

Put it this way:

I think you could substitute the word “unrealistic” for the word “vague,” and you’d have a more accurate assessment of the problem. People often say that they want to make more money, lose more weight, eat more healthy food, etc., but they don’t define what that actually means. Setting out with such an ill-defined destination means that you can’t set an accurate course towards it, and without that, you’re just wandering around in the wilderness.

Think about a time when you’ve performed a task so mundane that it barely registered in your mind. It could be doing the grocery shopping or the laundry. Something that you do, not necessarily every day, but with regularity and (crucially) purpose. If you don’t go to the food store, you won’t have food. If you don’t have food, you can’t eat. If you don’t eat, you die. That’s a pretty clear purpose.

As you head out the door to the supermarket though, that precipitous chain of catastrophic events isn’t weighing on your mind. It’s just a case of making sure that you get everything on the shopping list. There is no doubt in your mind that you’ll make it back with what you need, though. You’ve already mentally and energetically connected, albeit subconsciously, to the outcome of “bringing home the bacon” (or meat-free bacon substitute, if you’re vegan).

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You’ve already achieved your goal mentally. Now, it’s just a case of physically going through the motions. You probably don’t even have to think that much about what you’re doing as you go round the store!

How to Break the Perfectionism-Procrastination Loop

1. Recognize the Loop

The first thing you can do to break this perfectionism-procrastination loop is to recognize it. Bring your awareness to what is really going on and consider what lies behind your claims of perfectionism. Be honest but gentle with yourself. Try, if you can, not to bring judgment into the equation.

Judgment and overly harsh self-criticism can be just as debilitating as your subconscious fear of change, so try not to introduce it in the first place. Consider yourself, as best you can, an impartial observer. You’re just there in the first instance to witness what’s going on.

2. Set Intentions Properly

Armed with that knowledge, you will find that your approach to your goals starts to shift naturally anyway, but you also need to learn how to set intentions properly. If you are one of the aforementioned New Years’ resolution setters who winds up making claims of perfectionism while not taking any action, you ought really to ask yourself:

“If I’m such a perfectionist, why do I keep setting such vague goals?”

Would a perfectionist set out to make “more money” this year and leave it at that?! Would somebody so obsessed with perfection in all things, looking to reach their ideal weight and body shape, really set a goal of simply “lose more weight”?

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You might think, genuinely, that the possibility of not hitting your target dead-on is a reason not to even start. But what are you aiming at in the first place?

Let’s back up the truck for a second, and assess what we mean by procrastination. Procrastination, as defined by researchers, is:[2]

“a form of self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences.”

So far, we’ve spoken about procrastination as if it is simply “never doing something,” which it is, over time. But really, it’s the delaying of something for no reason. When it comes to achieving goals, procrastination in and of itself isn’t what keeps you from achieving them. It’s procrastination over time. As the Spanish would say, it’s “mañana” thinking.

If you put something off till tomorrow because you just don’t want to do it today, that might still be procrastinatory behavior. But if you then actually do it tomorrow, what’s the harm? It’s the consistent putting off of something based on irrationally (or subconsciously) held beliefs that, over time, means that you never get there. This might seem blindingly obvious, but it’s important to lock down exactly what we mean before seeking to make changes.

Now that we’ve cleared that up, hopefully, it shifts your thinking on what procrastination is enough so that you can accurately assess whether or not your procrastination is hindering your progress. It should help you not to sit in judgment of your procrastination, too.

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3. Try Reaching Out for Help and Mentorship

You can’t expand in a vacuum. You need others to support your journey and provide you with objective feedback. How else are you going to realistically assess whether or not your outcome is perfect anyway?

Find others who have walked the path before you, and reach out to them. Unless they’re huge names with layers of people around them, you’ll probably find that they are willing to help. Even if they are hard to reach, check out interviews with them or look for guidance that they’ve put out publicly in the past.

Part of the problem you’ve been facing is that you can only see what the perfect outcome should look like as filtered through you. By understanding what the wider community (and market) consider to be an ideal outcome for something, you’ll get a much clearer, realistic idea of what you need to be aiming for. From there, you can identify what you’re lacking and therefore, what gaps you need to plug.

Get used to defining your terms better. Think about the language you’re using, both when you talk to others and with your internal monologue. What are you telling yourself?

Is the Narrative You’re Running On True?

Perfectionism is a disposition to regard anything short of perfection as unacceptable after all.[3] What does that have to do with an irrational delay of tasks despite potentially negative consequences? From a literal point of view, perfectionism should provoke a desire to continue to take action long past the point of an acceptable outcome, not irrationally abstain from taking any!

So, check yourself the next time you utter the words “I’m just a perfectionist” as a pretext for why you haven’t done something, whether it’s to yourself or somebody else. You don’t really mean that, but that’s okay! You’re just afraid to change, as we all are predisposed to be.

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Don’t beat yourself up. See it for what it is, and start to shift the stories (belief systems) that you’re running on.

Featured photo credit: Nubelson Fernandes via unsplash.com

Reference

[1] Discover Happy Habits: New Year’s Resolution Statistics (2021 Updated)
[2] SpringerLink: Procrastination and Task Avoidance
[3] Merriam-Webster: perfectionism

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