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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 March 31, 2020

    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.

    The Vicious Procrastination Cycle

    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!

    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.

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    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.

    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.

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    How to Break the Procrastination Cycle

    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.

    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.

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    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.

    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.

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    Final Thoughts

    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?

    Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

    Featured photo credit: Luke Chesser via unsplash.com

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