It is almost like an illness. It can creep up on you; a moment’s hesitation to do that important task, a feeling of having tried before, a sudden paralysis. What is going on in your mind? A battle of wills – but how can it be a battle when you are the only player?
It is not a mental illness but can lead ultimately to a depressed anxious state because we have not done certain tasks that are due, promised or needing to be done in our lives. The battle in one’s head is the first problem, then the bigger problem hits. The result of not doing something that should be done leads to anxiety, low self-esteem, and ultimately a loss of confidence.
Let’s get on top of all the outstanding things we need to do – let’s remove the procrastination.
Decide you want to have a great feeling by a certain date – eg. the end of this month to be on top of all loose ends that are in your control. It may be that the illness of procrastination has seeped into many tasks and you need a few dates. Be realistic.
Most people respond to deadlines. Many of us get work done under very high pressure right at the deadline when it is almost too late. This seems to happen even though we have lots of lead up time to complete a project or task. Most of us find that it is just before the deadline that we become focused and our work output is at its best. Deadlines are beneficial.
The energy often doesn’t come until the deadline. That’s the high-risk strategy because if something new happens near the deadline or you get sick – that critical deadline can get swamped. It helps you to avoid getting stressed.
So convert those final deadlines. Bring them forward as a “date to feel great” versus a deadline about which to feel panicked.
This approach to establish a way forward to completion is essential when you have multiple tasks to complete.
You can do it.
I can do it!
This is just a passing phase.
Get into action.
I will try right now.
I will start with this.
When you’re trying to adopt a new thinking pattern or “script” the chances are there is probably a cluster of scripts you are trying to replace, and you’ll need more than one script to replace them. Changing your scripts is about changing your habits.
If you have a lot of procrastination scripts you need to give yourself pep talks all the time. The pep talks replace the negative or procrastination internal talk, and become your new scripts.
Break up the task into smaller bits. Find something to do right now. Get some wins on the board by breaking all your tasks into manageable to do’s and get one done right now.
Give yourself earlier deadlines for each of these tasks, so that you never get to the stage of having one big deadline at the end. And you therefore no longer have anything to make you feel anxious or sick.
Sometimes we block ourselves from moving forward by worrying about what others think of us or of our actions. We anticipate other people’s reactions, and assume they’ll react negatively and disapprove.
They’ll think I’m stupid.
They’ll think I don’t have enough experience.
They won’t like this.
It will never be good enough.
I am going to fail the test.
We get driven by these scripts and if we think, “They’re going to disapprove”, the chances are we’ll then react to that anticipated reaction, whether or not it was there to start.
Sometimes we can generalise or exaggerate from one piece of negativity – for example, “I don’t like that idea” – to believing none of my ideas are any good.
We must guard ourselves with positive pep talk scripts so that one negative reaction doesn’t derail us. We have to take charge of our own emotions and ability to sabotage.
It doesn’t matter what people think of me.
I’m not worried what others think of me.
I am focusing on myself and doing well.
I will do the best I can.
I don’t have to be like that person, it’s okay to be me.
I am happy with the way I am.
Build an inner strength and become more self-assured by questioning and rebelling against those internal scripts that come from those around you and focus on what you want to achieve.
What are your goals? What do you need to get done to do a great job?
If we are paralysed by our fears we may be so disempowered and emotionally disabled that we need to get help from others. Turn to a friend, a family member or even a professional. In some cases excellent results can be achieved with professional counselling.
Once started the rewards are there – see the organised files and one task done or the tidy desk and it motivates you. Feel good being in control and being more efficient. Get over those paralysing scripts. But to really make it into a habit share this with someone close, and feel good about stopping the illness of procrastination.
Eve Ash’s book Rewrite Your Life! provides excellent tools and strategies to develop new ways of thinking and achieving success. Her DVDs and training resources cover time management, stress and success at work, and are available from Seven Dimensions.
Smart Company is the leading online publication in Australia for free news, information and resources catering to Australia’s entrepreneurs, small and medium business owners and business managers.
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