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How to Beat Procrastination

Writer's picture: Mindspark HealthMindspark Health

Most everyone procrastinates and it's just second nature. Procrastination, which is putting off intended action may be employed for many reasons (e.g. postponing action in order to avoid stress). Several authorities have characterized procrastination as a self-regulatory failure leading to poor performance and reduced well-being. In fact, one study found 40% of all people do this, and this was in a highly educated cohort. (R) I'm sure you can think of a time yesterday, or even today that you've dreaded completing a task and just couldn't find the energy, focus or motivation to complete a project or do something. This may be work-related or something at home like doing the dishes or vacuuming the house. Interestingly, research has shown that it seems the main reason people procrastinate is because tasks, projects or assignments are:




  • Boring

  • Frustrating

  • Difficult

  • Ambiguous

  • Unstructured

  • Not intrinsically rewarding (i.e., you don’t find the process fun)

  • Lacking in personal meaning

To remedy this, I suggest the following steps and strategies to overcome procrastination defeat:


1. Make it fun and a challenging to complete the project or task and ensure that you don't reach the point of resistance.


2. Build momentum and start somewhere. I like the quote "Perfectionism is the enemy of progress." It's better to put something on paper or start the chore and see where it takes you, as opposed to aiming for perfection. And yes, easier said then done, I get it. The hardest part is starting...


3. Make a benefit and drawback list, meaning, write down the benefits in completing the task and the risk/drawbacks of not doing so.


4. Eliminate distractions such as a smart phone, TV and really all electronic devices. My suggestion is to place them in the other room or completely turn them off.


All these can be combined with timing the task, an accountability partner, and practicing forgiveness for procrastinating a project or something in the past. Distractions can be written on a piece of paper and thus gently removed from your mind. And lastly, I find mindfulness to be a great practice to focus on tasks at hand and eliminate the never-ending mind chatter. A daily mindfulness practice does wonders for attention.











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