8.2: Avoiding Procrastination
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Introduction
Procrastination is a common problem that many of us struggle with. It can negatively affect work, school, and even relationships. Putting something off until later can often lead to never quite completing the task or activity, creating a variety of problems as a result.
“I’ll do it tomorrow.”
“I’ll take care of that later.”
“Oh, that can wait just a bit.”
Have you ever made excuses for why a task didn’t get completed? Do you ever find yourself putting something off until a later time, only to forget about it indefinitely?
In college, procrastination can have real negative effects on your academic success. Waiting to write that essay until the night before it’s due will likely mean you can’t put in your best effort— and it will show! Cramming the morning of the final exam can have disastrous results as well. But how do you avoid these behaviors when they are part of your daily life?
In this lesson, you’ll dive deeper into the common issue of procrastination and explore some ways you can break this destructive pattern.
Stop Procrastination Now
When it comes to putting things off, the remedy is to avoid delaying tasks and activities altogether. Consider that bold idea: The way to stop procrastinating is to stop procrastinating. Giving up procrastination is actually a simple choice. People just make it complicated.
Sound crazy? Well, test this idea for yourself.
Think of something that you’ve been putting off. Choose a small, specific task—one that you can complete in five minutes or less. Then do that task today.
Tomorrow, choose another task and do it. Repeat this strategy each day for one week. Notice what happens to your habit of procrastination after just one week.
If that suggestion just doesn’t work for you, then experiment with any of the strategies that follow.
Discover the costs. Think about whether procrastination keeps you from getting what you want. Clearly seeing the side effects of procrastination can help you kick the habit.
Trick yourself into getting started. If you have a 50-page chapter to read, then grab the book and say to yourself, “I’m not really going to read this chapter right now. I’m just going to flip through the pages and scan the headings for 10 minutes.” Tricks like these can get you started on a task you’ve been dreading.
Let feelings follow action. If you put off exercising until you feel energetic, you might wait for months. Instead, get moving now. Then, watch your feelings change. After five minutes of brisk walking, you might be in the mood for a 20-minute run. This principle— action generates motivation —can apply to any task that you’ve put on the back burner.
Choose to work under pressure. Sometimes, people thrive under pressure. As one writer puts it, “I don’t do my best work under deadline. I do my only work under deadline.” Used selectively, this strategy might also work for you.
Create goals that draw you forward. A goal that grabs you by the heartstrings is an inspiration to act now. If you’re procrastinating, then set some goals that excite you. You might wake up one day and discover that procrastination is part of your past.
The 7-Day Anti-Procrastination Plan
Listed here are seven strategies you can use to reduce or eliminate many sources of procrastination. The suggestions are tied to the days of the week to help you remember them. Use this list to remind yourself that each day of your life presents an opportunity to stop the cycle of procrastination.
Monday
Make it meaningful. What is important about the task you’ve been putting off? List all the benefits of completing that task. To remember this strategy, keep in mind that it starts with the letter M, as does Monday.
Tuesday
Take it apart . Break big jobs into a series of small ones you can do in 15 minutes or less. Even the biggest projects can be broken down into a series of small tasks. This strategy starts with the letter T, so mentally tie it to Tuesday.
Wednesday
Write an intention statement. If you can’t get started on a term paper, you might write, “I intend to write a list of at least 10 possible topics by 9 p.m. I will reward myself with an hour of guilt-free recreational reading.” File in your memory the first word of this strategy—write—under Wednesday.
Thursday
Tell everyone.
Publicly announce your intention to get a task done. Make the world your support
group. Associate tell with Thursday. Friday
Find a reward. Construct rewards for yourself carefully. Be willing to withhold them if you do not complete the task. Remember that Friday is a fine day to find a reward.
Saturday
Settle it now.
Do it now. The minute you notice yourself procrastinating, plunge into the task.
Link settle with Saturday. Sunday
Say no. When you keep pushing a task into a low-priority category, reexamine your purpose for doing that task at all. If you realize that you really don’t intend to do something, quit telling yourself that you will. Sunday—the last day of this seven-day anti-procrastination plan—is a great day to finally let go and say no.