How Should I Overcome Procrastination?

Do you

Do you focus on short term gains instead of long term gains?

Do you schedule tasks according to a proper timetable?

Do you set realistic expectations of your self?

Do you break large tasks into small parts?

Do you constantly make excuses to not just start working immediately?

Do you have a partner or someone who will help you be accountable of your deadlines?

Do you have active electronics around you such as a mobile phone with a messaging app while working?

One of the biggest reasons people procrastinate is because they catastrophize, or make a huge deal out of something. It may be related to how tough, how boring, or how painful it will be to complete the task; whatever the case, the underlying theme is that doing the task will be "unbearable". So keep things in perspective: "Sure, this is not my favorite task, but I can get through it".

Try focusing on why you are doing this task: What are the benefits of completing it? f you've been putting off cleaning out a closet, imagine walking into the closet when it is decluttered and how good that will feel. If it is an exercise program you have been avoiding, focus on how exercising will help you have more positive energy, give you a boost of self-esteem, and serve as a great role model for your children.

Projects that will get done "when I have time" tend not to get done very often, if ever. You need to schedule when you are going to work on a project and block out that time, just as you would an important meeting.

As you establish your schedule, set yourself up for success. Projects often take much longer than expected, so bake in some extra time. And look for ways to make it easier on yourself: If, for example, you are not a morning person, don’t expect yourself to get up an hour early to start the exercise program you have put off for months.

When a task seems overbearing, procrastination often follows. So how can you break that task into smaller, more manageable parts? For example, if you want to write a book, you may choose to make an outline, identify each chapter, figure out the sections in the chapters, and then commit to writing one segment at a time. Chunking it down like this will help you feel less overwhelmed and more empowered.

Stop it! Be honest with yourself: These are excuses. Sure, it might be nice to "be in the mood", but waiting for that to happen can mean you never start your project.

Establish specific deadlines for completing a task. Then find someone who will help you be accountable. It could be a promise to your boss or client that you will complete the job by a certain date. Or it may be a coach who helps you stay on track. Or simply find an accountability partner.

Your environment can help or hinder your productivity. Beware especially of technology, such as your email or messenger that keeps pinging to let you know someone has reached out. During your scheduled block of time for working on a particular task, close your email and IM, turn off your phone or at least set it on "Do Not Disturb" and put it out of sight, and don’t let yourself get on the web until you have completed the task.

Some other friendly tips to stop procrastination are that it is good to reward yourself when you finish a task you set out to do, stop beating yourself up about the past and drop the perfectionism.