4 Ways to Kick the Procrastination Habit

I think there are two kinds of people in this world.  Those that put off doing boring or scary things, and those that do them right away to get them over with.  I am actively working on being the latter.  

I have been reflecting a lot about my procrastination, as well as researching some reasons why I do it.  I have even worked on it in therapy.  Here are some of my "AHA moments" thus far.

I think the best way to start to kick the procrastination habit (Yep-- it's a habit!) is to first decide WHY we do it.  There are lots of reasons, but I think they can be put into a few categories. 

• Lack of Confidence  None of us want to do something we aren't good at, right?  But the problem is that we can't build confidence without trying to do it in the first place.  I see this a lot as a personal trainer.  It makes sense that if you have unsuccessfully tried to get in shape before, you don't have a lot of motivation to try again.
• Shiny Object Syndrome  This one almost goes without saying.  We have so many distractions these days.  Screen time is probably the biggest distraction and the most popular technique for putting things off.
• WHY Factor  We sometimes put off things that we just don't see a good reason to do.  When we can associate a powerful purpose with a task, we are much more likely to do it.  Think about depositing money in the bank.  If your car payment is due tomorrow, you are going to make sure that your paycheck is deposited.  There is a strong cause and effect there.
• The Time Trap The more time we have to complete a task, the more time we will take to do it.  There is even a "law" that states this!  It's called Parkinson's Law, and it says "work expands to fill the time allotted."

These reasons are really specific to situation.  You may be able to buckle down and get things done at work when you are so busy you don't even have time to sit down, but when it comes time to fold that laundry at night, you decide you can do it tomorrow.  (or the day after, or the day after that..)  Think about a particular area in which you are good at procrastinating, and then see which reason sounds familiar.

Once you figure out why you are procrastinating, here are some strategies to try: 

• To Beat a Lack of Confidence Take small steps to get the job done.  Go for the small wins and celebrate them.  If you have been putting off clearing your email inbox, try setting your timer for 5 minutes and go through as many as you can in that amount of time.  If you have been putting off beginning a new walking habit, start by deciding when you will fit it in during your day.  The next day, maybe walk to the mailbox or the end of the driveway.  The day after that, walk for 5 minutes more.  You get the idea-- break the task into small manageable parts.  If you feel like doing more once you get started, go for it.  Take some time to give yourself a pat on the back for keeping the promise to yourself.  This is what builds confidence and momentum.
• To Beat Shiny Object Syndrome This one is difficult, but there have to be some boundaries set when it is time to complete a task.  If you are distracted by your phone, set an alarm on it and then put it in the other room.  Put it as far away as possible and promise yourself you will work until you hear the alarm.  And if you need to, take small steps like the ones above.  Maybe you set the alarm for just 10 minutes.  When it goes off, go reset it.  Also, it may help to associate a negative feeling with your distraction.  Social media only feels good for so long.  Try to focus on how much time it sucks and how much more productive you are when you limit it.  Think about setting specific (limited) times to check your phone.  It will feel like a treat when the time comes.  
• To Beat the WHY Factor  We all need a good reason to get things done.  If the reason for a task is not strong enough, immediate enough, or fun enough, we will put it off.  To combat this, we can reward ourselves in small ways when we complete a task. Better yet, we can pair the task with something enjoyable. 
  For example, I try to write something for Nourish Training every day.  If it's not an article or a post for the website, it is a Facebook post, client email, or client workout program.  These are all easy things to put off because I don't have a boss asking to see these things on a daily basis.  To keep myself on task, I have paired any desk work with two enjoyable things.  I make it a habit to make a cup of coffee or tea and bring it with me to my desk.  I also put on a great playlist. (I am loving anything lo-fi these days.) These two positive things help me look forward to sitting down at my desk.  I know all I have to do is begin and I will eventually drop into a good work flow. 
• To Beat The Time Trap Parkinson's Law is a real thing!  I am sure you have experienced it as much as I have.  I think to myself, "I have time.  I'll do it later."  I am the best at putting it off until the last minute and then scurrying to get it done.  The problem with that is that it weighs me down psychologically.  The fact that it is still something that I need to do is always up there in my brain, taking up way too much space.  I feel so much better when I just get the darn thing done in a timely fashion.  If you have this issue as well, it helps to look at your calendar and set up mini-deadlines that lead up to the big due date.  We all have calendars on our phones-- it's easy to set up a schedule and reminders.   

It all comes down to a lack of motivation, I think.  Our reasons for being unmotivated fall into the four categories above.  There is good news, though.  When we figure out why we are in the habit of procrastinating, we can work to replace it with better, more productive habits.  

If all of this sounds overwhelming, don't worry.  You can think about it later.  😂🤣😁