Overcoming Procrastination of Tasks
Last week I wrote about procrastination in decision making.
This week I’m focusing on overcoming procrastination of tasks.
We all put off things we don’t want to do from time to time. It’s when we delay important tasks on a regular basis that problems arise. Procrastinating can restrict our potential. Surprisingly perfectionists often become procrastinators – because they put off doing something out of fear of not being able to do it perfectly. (Guilty of this one!)
We make a choice to do something else that is preferable to doing the task that urgently needs to be done. This way we miss important deadlines which can have significant consequences.
Here are some tips that you might find useful when you are procrastinating .
Often the important task that needs to be done feels too overwhelming. So starting small – one step at a time, is a good way of simply getting started Tasks can be broken down into small chunks. Small measures of progress help maintain the focus. I wrote my first book this way – word by word, sentence by sentence and so on until I finally had the finished first draft.
Do the thing you don’t want to do first and set a reward for taking action. Work on the first chunk until finished. Then a reward. Then start on the second chunk.
It’s making the commitment to yourself that you will do this first chunk that really makes the difference between avoiding or achieving a finished section. Say to yourself – I’m going to do this now, no matter what happens.
The hardest part is to actually start. The rest follows. Focus on ‘Doing’ rather than ‘Avoiding.'
There is a ‘15 minute rule’ that can help with procrastination. Caroline Buchanan has written a book about it if you’d like further details. Basically most of us can talk ourselves into doing something for fifteen minutes, even if we really don’t want to. Completing a short task/chunk motivates you to tackle the next task/section. You can suspend any muddled thinking whilst you just get on and complete the first 15 minutes. After this time – Stop and have a break.
Try the ‘What If’ technique – What if I commit to doing the 15 minute method? What have I go to lose – instead I have the possibility of moving forward with this task I’m avoiding.
Promise yourself a reward after the first section of time has been completed. Coffee and cake are my special treats.
If you prefer slightly longer working periods, there is a similar technique called the Pomodoro method developed by Francesco Cirillo in which you set a kitchen timer for 25 minutes. You work on the task with no distractions. Then when the alarm goes off you have a 5 minute break. Repeat the process three times. Then take a longer 30 minute break, with a treat, and start again.
Try saying ‘ I choose to do this’ rather than telling yourself that you should be doing it. A slight psychological twist that motivates the brain.
The Ivy Lee method is one of prioritising your tasks with a To Do list. Assign yourself no more than 6 important tasks per day. Prioritise your list from most important to least important. then work on the first one and complete that task, before going onto the next one.
I’m happy with myself if I do this in threes. I do a list each night for the next day and set myself the top 3 most important tasks in priority order. Then I am focused the following day, without going into overwhelm.
I then do the first priority using the 25 min method – no 8 above. This is effective for me and I like the longer break and the treat.
Anyway you can try these techniques out and find the one that works for you – or a combination of them. I hope you’ve found them useful. As they say in 12 step programmes – take what works and leave the rest.
Author of ‘ Wearing Red – One Woman’s Journey to Sanity’
Available at www.amazon.co.uk and www.browndogbooks.uk