Most people procrastinate because they fear failure, and psychologically, they view something that’s not perfect as failure. Their avoidance, driven by anxiety, can make them appear lazy.
Clients share with me frustrations about not getting things done. They put off reading, exercise, eating healthy, hobbies, getting up early, going to bed early, building friendships, and more. They know what they need to do, but they don’t do it.
Here are 4 strategies I use to help myself and clients overcome procrastination.
Key #1: Count the Cost of Procrastination
Identify tasks where, if you continue to procrastinate, the consequences could be significant in the long run. Activities that, if you neglect them, will harm friendships, hurt family, or cause long-term health consequences. The potential pain caused by not getting the most important things done is motivating.
Here are the types of comments I hear from clients as they count the cost.
“Continuing to neglect my friendships will leave me with a lonely life in 10 years.”
“If I keep neglecting my health, I will become diabetic.”
“Not challenging myself to learn and grow professionally is decreasing my career options.”
Pay attention to thoughts like these. They’re clues to where you need to invest your energy. Feel the potential pain now so you won’t need to live with the consequences later.
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Key #2: Break Down Tasks
If you keep putting off a project or feel overwhelmed by something you need to get done, break it down into 3 – 5 manageable steps. Viewing the steps visually will psychologically allow you to start seeing the project as manageable. Each 15-minute increment of focused attention on a project is progress, regardless of whether you complete the task. Procrastination becomes less of a temptation as you make projects more achievable.
Key #3: Ask for Help
Ignoring my ego and asking for help is hard. Being vulnerable by letting people know I’m struggling almost always helps me. Support groups help when people openly share their challenges and accept feedback. For years, my friend Dave and I asked each other questions weekly about important life areas that we tend to neglect.
Key #4: Strategically Procrastinate (Be Lazy)
Give yourself the freedom to say “no”, delegate, and move slowly on many tasks. Neglect and disappoint the RIGHT tasks and people (i.e., those not high in importance). Using the 4 Quadrants of Time Management Matrix can help you see where you should focus. Maybe you should neglect cleaning your house so you can have more time with your friends. Maybe you should hold off on responding to email so you can leave the office and go to the gym.
If you found this information helpful, SUBSCRIBE TODAY to access my free video & worksheet, Shatterproof Yourself Lite: 7 Small Steps to a Giant Leap in Your Mental Health.
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