Tomorrow I'm really, really going
to tackle my procrastination problem
well, maybe, the day after.

This page describes procrastination and how it relates to determination, initiative and coping with uncertainty. It also suggests some strategies for overcoming procrastination.

The road to hell is paved with (tomorrow's) good intentions.

We all do it sometimes (i.e. postpone doing something; intentionally put off getting things done that should be done; delay doing something that needs to be done often because it is unpleasant or boring).

Some of us though do it a lot even though we have good intentions and know full well both the benefits of doing something and the negative consequences of not doing it.

So, it's not really a rational or logical process, it's more like a Catch 22 situation and it is contextual.

That is, rarely, if ever, does someone procrastinate about absolutely everything, in all situations, at all times - do YOU?

And that gives us an entry point to victory over it that will boost our self esteem, self confidence and self improvement.

Why?

Because it allows us to challenge our (often unspoken) assumptions; re-frame our thinking, and create more choices about getting things done.

For example:

* if my putting things off is not absolute, I can think of it as a choice which will empower me in any situation to ask challenging questions of myself, such as:

~ why am I choosing the negative consequences of delaying this (negative thinking) over the benefits of action now (positive thinking)?

~ why am I giving in to "instant gratification" and building a habit of doing so?

~ why am I thinking of this situation negatively (e.g. I don't want to do this, it is unpleasant) and allowing my ordinary mind's perceptions to dominate unchallenged

~ who's in charge, me or my mind? (or my "instant gratification" emotions?)

* I can empower myself, and channel my motivation, with three choices:

1. neglect - that is, do nothing, just cave in to the procrastination (and you may choose to do this if what you are delaying has no real significance to you, or no negative consequence, or if you are just going to hope for the best)

2. concentrate on moving away from the tempting neglect above - i.e. fight it, be determined not to give in

3. make whatever it is that needs doing so attractive that putting it off will seem crazy (e.g. visualise success and the benefits that will bring both in terms of the task and in terms of your self help self improvement).

You have the power to choose, of course, and to develop the habit of choosing the option that works best for you and that is in line with your values and beliefs.

What follows suggests some things you can choose to do about it (or not) and outlines common reasons why it happens.


What can you do about overcoming procrastination?.

There are many things that you can do, the first of which is to commit to change and managing uncertainty.

Explore and experiment with some, or all, of these suggestions until you find what works for you:

* goal setting:

Use goal setting, and action planning, to create attractive and desirable outcomes that, once achieved, will yield high self esteem and self confidence benefits (e.g. prepare a personal development plan - click the link to see an example).

Have, if possible, short and clear timescales on your goals and actions and invest in visualising success - expect to do it and succeed

* take stock of your procrastination patterns and habits:

For example, use your learning log or journal to get some data, some facts about when you procrastinate, about what?, how you do it etc. etc.

This will enable you to analyse your behaviour and is a great problem solving technique that will help you get to root cause/s and generate effective solutions

* minimise and control distractions:

For example, you may need to set up a special area or room for some activities that you have a pattern of putting off (e.g. exercise or meditation).

Getting things done may also be facilitated by making such a room very attractive and conducive to achieving your goals

* get a coach or mentor:

Literally, this may be what you do or you may facilitate your self motivation by sharing with others your commitments to goals, successes, plans etc.

You may also boost your self motivation by referring to some inspiration quotes made by others (click here to see some inspiring achievement quotes).

* eat an elephant:

How do you eat an elephant?

Bit by bit (sorry about that).

In practice, break things down into small bits and do it bit by bit. Take initiative bit by bit and deliver determination bit by bit.

Even when you haven't got time, or your mind has convinced you that it is an unpleasant experience that you need to do, just do 5 minutes (and see what happens)

* establish a routine:

Examine your pattern of procrastination (as suggested above) and see which things you can schedule for a fixed time, at the same time, in the same place etc. etc.

Establish a routine and stick with it until the habit is formed (habits will overcome procrastination)

* never mind the quality, just start:

Where appropriate, ignore your mind's claims that you have to be good or perfect and there's no point starting until you are.

To build your self confidence and victory over delay, just do it, get some feedback, learn then do it again and again and again.

Relying on hope is less likely to get you success than getting things done, now.

If you want to be a great writer, you will need to write.

The longer you put off writing, the longer it will take for greatness to arrive.

* improve your time management skills:

This always includes clarifying your priorities.

If what you are procrastinating about is a real low priority for you, explore why etc., but if your view is valid, arrange some other way it can get done (e.g. delegate to someone else) and forget it.

In particular, don't let that inner critical voice use the situation to sabotage your self esteem by labeling you "a procrastinator" - that will likely create a negative self-fulfilling prophecy.

WHY do we procrastinate?:

There are, of course, many reasons for procrastination (probably as many as there are people) - here are some of the most common ones:

* fear - e.g. of failure (e.g. you will feel a fool, you don't believe that you can do it) or success (e.g. how do you follow that?, you won't be able to meet people's expectations) or of being different (e.g. others may reject you)

* "instant gratification" - e.g. there's something else you could do instead that is more appealing

* what's needed to be done you believe is unpleasant - that is, your mind has convinced you (maybe by using your previous experiences?) that you don't really want to do it and this dislike is a more powerful motivator (being emotional in nature) than your rational understanding of what needs to be done

* expectations of perfection - your critical inner voice (it's your mind again) keeps telling you that only perfection will be good enough

* too busy - either you have a resource problem in terms of meeting all the demands you face or you don't prioritise what needs to be done highly enough or the method you are using to get it done is ineffective

* it works - that is, putting things off works for you in that it gives you a relatively easy ride.

Which is interesting, isn't it?

If that's what you want, of course, an easy ride, ok do it but recognise that YOU are the one choosing to threaten your future (self sabotage).

How will the easy ride equip you to create the future of your choice? To be all that you can be?

It won't.

How will the easy ride develop your determination and initiative? How will it help you deal with uncertainty and help you in overcoming low self esteem?

It won't.

It will undermine your self improvement, perpetuate procrastination, and mean that you are standing still, stagnating.

This will risk making you a victim as others don't accept the easy ride.

Procrastination is a slow death for your self confidence and self improvement. Click here to go to our Home page.

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