Procrastination:
Dismissing Procrastination Excuses

These unhelpful conclusions follow the unrealistic notion that tomorrow will some how miraculously be a better time to get productive and follow through with things. However, often if we wait for a time when we feel rested, motivated, inspired, have no distractions, have everything we possibly need, have heaps of time, have finished all the other things that we could possibly be doing...we will be waiting a very long time for just the right conditions to come together to get started on a task or goal. The real truth is that no time is probably ideal for doing something we don’t feel like doing, hence now is just as good as any other time to get cracking. Often if we get started and take a step forward towards completing our task or goal, no matter how small the step, our desire to do that task or goal often increases, and we can get some valuable things done. This means that by taking action first, all the other things often fall into place for us and we feelcapable of continuing forward and getting the job done.

Another way to change your unhelpful conclusions is to test them. That is, conduct an experiment to see if what you predict about your ability to complete tasks under certain circumstances, really holds up in reality. For example, if your excuses relate to the notion that you can’t do it now because you are too fatigued, first rate how fatigued you are (0-10), then spend 5 or 10mins doing the task. Following this re-rate your fatigue and examine what you were able to achieve in that short time. You may then continue for another short amount of time, and again re-evaluate your fatigue and what you got done. Often this experiment shows you can get something done, and you actually feel more energised.

The more you criticise yourself for procrastinating, the more demotivated you feel, and the more likely you will continue to procrastinate. As such, turning self-criticism into more motivational self-talk, can also help to overcome procrastination. The best way to encourage and motivate yourself, is to speak to yourself as you would a friend who was in the same situation, as we tend to be encouraging rather than critical to others.