Hello again, you darling mama!
- Poor time management as a result of not defining goals
- Trouble concentrating
- Fear of failure, success, or the discomfort that comes with working toward that goal
- Low belief in capabilities
After reading that post, you’ve probably identified several reasons that you might be procrastinating on working toward your goal.
But fret not my darlings!
There are practical things you can do –starting right now! –to remove the roadblocks and stop dilly-dallying.
I’ve grouped each suggestion based on the most common reasons for procrastination from the previous post.
And in true TVM fashion, these tips were found in peer-reviewed studies. (see reference links at the end of this post)
If You Dawdle Because of Poor Time Management, Try –
- Scaffolding -Scaffolding is a process where you break down your goal into smaller tasks. It serves as sort of a roadmap and helps you to see your progress, which keeps you motivated to keep going. The smaller the tasks or steps, the better. See how to create a scaffold for achieving goals at the bottom of this post.
- Place A Greater Value on Your Time – Our most precious resources are those can’t be replaced –yep, like time. Place a greater value on your time and “check-in” every hour to see if you’re making the best use of it. Note any time wasters and vow to banish them. You can also try a time tracker app (a friend swears by aTimeLogger2) to allocate your time to tasks.
If You’re Idle Because You Have Trouble Concentrating, Try –
- Work Alongside Others -Working with others to complete works great (that is, if everyone else is on task), but it works just as well even just being in an environment where others are working as well. Think library to study or a hiking trail for exercising. Signing up for a class or finding a Meet-Up group are others ways to work with others and stop procrastinating.
- Place a Greater Value on The Larger Goal Instead Of Immediate Gratifiers -Tempted to head out to happy hour with your gals despite not writing down those lyrics you’ve been working on? Want to sleep in those extra 40 minutes instead of working out like you said you were? The trick is to pause and think about your goal before giving into the temptation. Remind yourself how immensely better your long-term goal is when compared to the temporary satisfaction of checking Facebook one more time.
If You’re Procrastinating Because of Fear or Anxiety, Try –
- Focus on the Steps Instead of the Ultimate Goal -Some people need to see the big picture to get motivated, but for you, the big picture gets your knees knocking. If the end goal seems too overwhelming or unachievable, focus on the steps. Write down the steps (just like scaffolding) but forget about the big goal (at least for the moment. One on each itty-bitty step without looking forward to the next one. Give yourself a specific amount of time to master that step, then move on to the next.
- Find the Activity Meaningful – Your goals have special significance. Focus on it. Obsess over it. Make it so it’s as important as taking your next breath. You get the idea –get so teenage-boy-crazy over it that everything you do revolves around running into your crush at school, or in this case, stop procrastinating and reach your goal. 😉
If You Delay Because of Low Belief In Your Capabilities, Try –
- Positive Self-Talk – One of the first steps to getting over mental hurdles is to change the self-talk. Write down 10 things you are proud of or are good at doing. Ask others what they think you’re good at. Write that down too. Read it daily and change that negative playlist in your head into a positive playlist.
- Remember Past Achievements-Similar to the above suggestion; you want to alter the pessimism into optimism. Not some fake, happy-go-lucky attitude, but rather an honest one based on your actual capabilities. Write down past challenges that you completed or other achievements that you’re proud of. Ask others about this too! Ask them what they are most proud of you accomplishing or what they say when they brag about you. Jot it down and review it daily as a refreshing daily dose of truth.
One last thought about putting an end to your procrastination:
Sometimes we turn to distractions because we want to avoid certain emotions like sadness or anxiety. Instead of dealing with stress, we turn on the TV or eat an extra serving of pasta. Do some self-examination to see if there are any emotional stressors that trigger you to seek distractions. Dealing with these stressors can help lower the urge to procrastinate.
Working through your drift to procrastinate on your goals will take some retraining and daily (perhaps even hourly) reinforcement. Pick 1-2 of the suggestions above stick with those for at least 3 weeks before you decide whether it worked for you or not.
Enjoy this post? How’s about giving it a share or sending it to a friend that could use some encouraging words.