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How To Break The Procrastination Cycle

How To Break The Procrastination Cycle

How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

1. Feeling eager and energized: This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

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2. Apprehension starts to come up: The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

3. Still no action: More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

4. Flicker of hope left: You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

5. Fading quickly: Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

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6. Vow to yourself: Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

Unless you break the cycle, you will keep reinforcing it! To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

1. Feeling eager and energized: this is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

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BREAK THE CYCLE

2. Plan: Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

3. Resistance: Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately. What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

4. Confront those feelings: Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc., you need to work on lessening the resistance. Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

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5. Put results before comfort: You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

6. Repeat: Repeat steps 3-5 until you achieve what you first set out to do.

Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle. If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

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Kirstin O´Donovan

Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

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Last Updated on June 13, 2019

10 Best Success Books You Need to Read to Be Great at Business

10 Best Success Books You Need to Read to Be Great at Business

Take a minute and think about some of the most successful people you know.

I’d bet they’re great with people, are super-productive, and think differently than most. After all, that’s how they got to be where they are today.

Jealous of them? You don’t have to be.

You can learn these same skills by studying some of the best business and success books that can help you take your game to the next level. Here’re 10 of my favorites:

1. How to Win Friends and Influence People by Dale Carnegie

    Dale Carnegie’s best-selling book that helped to launch a personal growth empire should be required reading for everyone who wants to learn how to build and nurture relationships for a lifetime.

    Read this book and you’ll learn some simple advice than can help you build popularity points within your current network and just as important, expand it to others.

    Get the book here!

    2. Focal Point by Brian Tracy

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      Got a lot on your to-do list? Of course you do. But what separates productive people from others is their ability to focus on a singular task at a time, and getting it done before moving on to the next one.

      Sounds simple in theory, but this can be extremely difficult in practice. In Focal Point Brian Tracy offers tips to help build discipline and organization into your day so you can get more stuff done.

      Get the book here!

      3. Purple Cow by Seth Godin

        Creating a “me-too” product can be easy at the start but can doom you to business failure. That’s why marketing maverick Seth Godin recommends creating a product that is truly different from anything already available in the marketplace.

        In essence by making the product different you’ll be building the marketing into the actual product development…which just makes your actual marketing a helluva lot easier.

        Get the book here!

        4. The Magic of Thinking Big by David Schwartz

          If you’ve struggled with procrastination or small thinking, this is the book for you. In it Schwartz offers practical advice that can help you get inspired and motivated to create a bigger life for yourself. And with it can be a more lucrative and rewarding career.

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          Get the book here!

          5. Man’s Search for Meaning by Viktor Frankel

            It can be difficult for lots of people to keep things in perspective, especially when working on high priority and urgent projects at work.

            Man’s Search for Meaning can be a life-changing book in the sense that it can open your eyes to a first-hand experience of one of the greatest atrocities in the history of mankind, while also teaching a valuable lesson about having purpose.

            Get the book here!

            6. The 4-Hour Work Week by Tim Ferriss

              Solo-entrepreneurs can learn a ton from the guy who made lifestyle design popular. But guess what? The 4HWW isn’t just for guys and girls who want to start a small online business.

              Smart moves like outsourcing, following the 80/20 rule, and automating processes should be made by entry-level workers and established executives alike.

              Get the book here!

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              7. Think and Grow Rich by Napoleon Hill

                I remember sitting on a couch and opening this book on a Saturday morning, thinking I’d get through a chapter and then get on with my day. Instead, about 12 hours later, I was finished with the book. The concepts in it were mind-blowing to me.

                To think that thoughts can create your reality sounded a little far-fetched at first. But after going through the book and understanding that your thoughts create your beliefs, which lead to actions, which then lead to habits….well you can get where I’m going with this.

                If you focus your thoughts on success, achieving it will be much more likely than thinking about obstacles, failures and everything else that can get in your way.

                Get the book here!

                8. The One Minute Manager by Kenneth Blanchard

                  If you’re going to read one management book in your life, this should be it. It’s simple. You can read it in an afternoon. And the advice works.

                  Get the book here!

                  9. The Lean Start-Up by Eric Ries

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                    Before you create any sort of business you’ll want to give Lean Start-Up a read through. Doing so can save you money, time and other resources you could have potentially wasted otherwise.

                    Get the book here!

                    10. The Monk and the Riddle by Randy Komisar

                      The story Randy Komisar shares in the Monk and the Riddle offers advice about not just about how you need to think when starting a new business, but also about how to build a life you’re passionate about.

                      Understanding the technical aspects of launching a start-up is great, but if you don’t have the staying power to stick with it when the going gets tough then it’s not likely to work.

                      This book can help you understand this lesson before you spend blood, sweat and tears on a project that you’re heart isn’t into.

                      Get the book here!

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