I recently came across this Psychology Today article that does a better job than most at giving practical advice about addressing procrastination.
Tips on How to Stop Procrastinating
- One of the simplest and most effective solutions is to just get started anywhere on a task. The moment you think "I'll feel more like doing this later" or "I work better under pressure," recognize that you're just about to procrastinate and stop yourself.
- Don't think too far ahead. Just aim for a little progress. Research indicates that establishing a low threshold to task engagement fuels motivation and changes the perception of the task. You'll find it's not as bad as you thought.
- Move past general goal intentions to specific intentions for action. "In situation X, I will do behavior Y to achieve sub-goal Z." Tell yourself exactly when and where you will act.
- Recognize what distracts you and then either decide to eliminate the menace ("Shut off Facebook while I'm at the computer") or declare an intention to indulge it at a specific time once some work gets done. A little strategic planning helps pre-empt temptations.
- Actively choose and exercise your will to act in a timely manner on tasks. Recognize the enemy within and you'll move forward doing what you intended, becoming the person you want to be.
Talk to a Specialist in Seattle, WA
If you need more help with a tendency to avoid responsibilities, tough conversations, or other aspects of your life that you find difficult, we can help! Read more about how we can help or just book a session with us.