Growth & Grace Podcast Episode #27
EP 27: Push Through Procrastination
Why we often delay doing what we know we have to do.
Identify ways you might be putting things off. Do you find yourself in these situations?
Realizing you didn't leave yourself enough time to finish a task by the deadline
Feeling inadequately preparing for meetings
Trying to force yourself to do a task
Being stressed about time as you rush to appointments
Trying to hide that you haven't been working on a task
Producing lower quality work than you're capable of
Telling yourself, "I'll take care of that later."
Waiting to feel more inspired or motivated so that you can do a task.
Finding ways to waste time instead of doing what you need to do
Relying on last-minute pressure to complete a task
What drives procrastination?
Fear that it will be unpleasant. When we think about doing something, our minds automatically think of the unenjoyable parts of it.
Fear of not doing a good job. We rarely know for sure how something we will work on will turn out, and that uncertainty can give rise to fear or doing it badly.
Permission-giving thoughts. Sometimes we tell ourselves we deserve a break or that we will work 'better' if we put it off. I work better under pressure…the reality is that you don't really work better under pressure…you just actually WORK when you're under pressure. You're the same you!
Negative reinforcement: every time we put off a task we think we will be unpleasant, we experience a feeling of relief. The brain interprets that relief as a reward, ad we're more likely to repeat an action that led to reward. In this way, our procrastination is reinforced.
Think: Much of our procrastination comes from how we think about the task and our willing and ability to complete it. Changes in thinking can weaken procrastination's pull.
Notice permission giving thoughts.
Remind yourself why you don't want to procrastinate.
Decide to start.
Acknowledge that you probably wont' feel like doing it later either.
Challenge beliefs about having to do something perfectly
Act: The more we rely on sheer willpower to pus through procrastination, the less likely we'll break its grip. Simple changes in our actions can greatly improve our chances of being productive.
Use external reminders
Create a distraction free zone
Use a calendar
Break down a big task list into manageable subtasks
Just get started
Finish a task, even if it's hard
Commit to starting a task imperfectly
Work next to others who are working
Use shorter, uninterrupted work sessions
Figure out how to do things
Give yourself small rewards
Track your progress
Come into the present
Return to your intended focus
Notice and acknowledge how to work your best
Making your to do list work for you
Have a single list
Use It consistently
Put items in your calendar for specific times
Remove items you'll never get to
Update your list regularly
Prioritize items on the list