The Day After Yesterday

Procrastination is a seductive siren, luring us into waiting until tomorrow. If we succumb to the call to put off what should be done today, we often find ourselves lured toward disaster like the sailors in Greek mythology. All too often, we regret procrastinating. Who hasn't felt guilt and anxiety as a deadline looms. So why do we do it? Why do we put things off that are better dealt with today? Some say it is a fear of failure, others perfectionism, and the reason we all fear most: a lack of motivation. To avoid procrastinating we need to figure out what triggers the desire to put things off until later.

 What is the stimulus behind your procrastination? Identifying the triggers that cause you to delay is the first step toward overcoming them. Pay attention when you procrastinate. Do you delay when a task seems overwhelming? Are you fearful when there is a chance of failure or success? Do you put off projects when you don't find them meaningful or challenging? Keep track and document your observations; a pattern should emerge. Identifying these patterns or habits is key.

There are several effective strategies to overcome procrastination.

Break down large tasks.

Large tasks can seem overwhelming, leading to delay. Splitting large tasks into more manageable pieces makes the task seem less daunting. Separating large projects into several small ones makes it easier to delegate less critical parts while you focus on the pivotal sections.

Take advantage of your internal monologue.

Use positive affirmations and self-talk to motivate yourself. A positive inner monologue can have both physical and cognitive benefits. Positive self-talk helps lower stress and reduce levels of anxiety and depression. Research shows that an optimistic inner monologue promotes heart health, a more robust immune system, and reduced perceived pain levels, and may even lead to a longer life span.

Visualization

Visualizing the benefits of completing a task successfully can help motivate you to get started on a project. Mental visualization can boost performance when you imagine a productive outcome. In addition, a positive mental image stimulates your brain while reducing stress, enhancing focus and motivation, and supporting mental and physical recovery. Imagining favorable outcomes is a powerful method used to motivate and even inspire.

Use a carrot, not a stick.

Rewarding yourself when a task is completed can motivate you to start. The promise of a reward can increase dopamine levels, encouraging links between effort and pleasure in our brains. This method promotes motivation through incentives and helps conquer procrastination. The reward can be as simple as an internal pat on the back for a job well done, or perhaps indulging in your favorite meal.

Take advantage of tools.

Task managers, productivity apps, calendars, time trackers, and more can all be useful to help you stay on track. Experiment until you find a tool that fits your system, using a tool that forces you out of your comfort zone may be counterproductive.

Habits are the building blocks of consistent productivity. Habits are best created through routines. An established routine creates the consistency needed to form productive habits. Repetition of small tasks makes them automatic and creates habits that are the foundation of consistent, on-time production. Habits defeat procrastination by eliminating decision-making (remember habits are automatic) and by reducing the energy required to start a project (we are used to starting and finishing).

 Perfectionism is one of the main causes of procrastination. Remember, done well is better than perfect, but not finished.

Motivate yourself by setting achievable goals. Goals give us purpose, and attainable milestones give us a reason to celebrate once attained. Take a break and rejuvenate after each goal is achieved. These smaller successes build confidence and help us meet our larger goals. Remember to work for progress, not perfection.

Overcoming procrastination does not happen overnight. We all slip up and procrastinate now and then. The trick is to avoid being too hard on ourselves, admit our mistakes, and get right back to work on our goals. If you want to wait until the day after to start a task, make it the day after yesterday.