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The Nike Guide to Overcoming Procrastination

The Nike Guide to Overcoming Procrastination


    You aren’t doing what you know you should be doing.

    And it’s eating at you. Every time this task you’re postponing and postponing crosses your mind, you feel stress and anxiety.

    But somehow you just take your mind to something else again, and postpone once more.

    And that’s exactly what procrastination is… The postponement that never ends.

    It steals your peace, joy and creative energy. Instead of crafting awesome words, works of art, or solutions, you sit with worries, stress, anxiety and a subtle realization that you’re still not the productive, task-accomplishing machine that you hoped to be by now.

    Just do it!

    Nike’s slogan is old news to all of us.

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    Still, when it comes to procrastination, it’s such good advice. No matter which way you look at the constant postponement that we label procrastination, there’s simply just one solution.

    Just do it!

    That task that you’re postponing that’s stealing your joy… Start with it, and start it now. There’s no such thing as tomorrow. We always only have the present moment. And we should use the present moment to do what needs to get done.

    Watch your thoughts

    Yes, this all sounds a bit easier in theory than it is in practice.

    But some simple awareness can help you overcome your obstacles. When you think of a task that you’ve been postponing, and you decide to do it, watch out for mental sabotage.

    Some thoughts will arise with reasonable excuses for not doing the task right now. These thoughts are the very reasons why you’ve been postponing the task in the first place.

    “I’m a blogger, so I’m not sure it’s a good idea to start webinars. I should rather just focus on my writing.”

    Or…

    “I know it’s important to sort out my office and I do believe the clean working space will give me more creative energy, but today’s a busy day, and I don’t have time for admin. I need to keep my clients happy…”

    These thoughts are the little foxes that sustain procrastination. You need to have your guard up, be on the lookout for them, and as soon as they appear, you need to counter them.

    And there’s only one way to counter such thoughts. You need to take decisive action, right now. Let me show you how…

    Take five minutes

    This is a short blog post. I like writing longer posts, in the region of 1,500 words. I kept this one short (at less than half my preferred length) to save you at least five minutes.

    And no, you can’t go on a tea break or catch up on the latest sport news.

    I want you to use that five minutes right now.

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    As you read this article, your conscience would have shown you a task that you needed to have done by now. What task was that? If there’s more than one, just pick one. Any one.

    It could be redoing your website’s about page. Or (more likely…) it could be starting that book you’ve been dreaming about for years.

    I want you to take 5 minutes right now, and start with that task.

    The idea is not to complete it right now.

    Just get a start. And don’t think bigger than five minutes. Only use five minutes.

    What might happen is that the energy you get from starting is so great that you work on it for an hour.

    Or after five minutes you’ll stop, but the feeling of accomplishment and the fact that you took five minutes and actually worked on it might get you to take another five minutes this afternoon or tomorrow.

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    It gets the ball rolling…

    Oh, and right about now your mind will be coming up with some clever little excuses. These are mere thoughts. The ones that cause procrastination. Awareness is key.

    Please ignore them and start. Take action. Do something! Right now…

    And then commit to taking five minutes (yes, only five minutes!) to work on your project every day.

    You’ll be amazed by the results. Just do it!

    I would love to hear about your experiences and your progress in the comments section below.

    (Photo credit: Motivational Phrase via Shutterstock)

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    Last Updated on July 3, 2020

    6 Things To Do Every Day To Ensure You Stick To Your Goals

    6 Things To Do Every Day To Ensure You Stick To Your Goals

    Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

    Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

    Here are 6 things that you have to ensure daily to reach your goals.

    1. Involve Others

    You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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    When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

    For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

    2. Visualize the Rewards

    Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

    Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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    3. Break Down Your Goals

    Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

    For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

    4. Reward Yourself

    For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

    When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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    5. Measure Your Progress

    It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

    You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

    6. Believe in the Possibilities

    If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

    By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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    What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

    With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

    Final Words

    Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

    People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

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    Featured photo credit: Kelly Sikkema via unsplash.com

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