By Nelson Binggeli, PhD
Below are three common reasons for procrastinating, and several strategies for overcoming these difficulties.
Reason #1: “I can’t get motivated.”
Some ways of overcoming this are:
1. Recognize the consequences: Identify the costs of procrastinating and the benefits of getting started. Actually write these costs and benefits down on paper.
2. Reward yourself for action: Contract with yourself to give yourself a reward for performing the behavior you intend.
3. When all else fails, contract with yourself to “do just 10 minutes.” Sometimes motivation will never come on its own; instead we have to “jump start” the process by getting started despite our lack of motivation. Often, once we have started we will find that we have broken our inertia and find that our motivation has increased.
Reason #2: “It seems overwhelming. I don’t know where to start.”
Some ways of overcoming this are:
1. Make an outline and break it down into smaller tasks. Ask, “What’s the first step?”
2. Identify “starter tasks.” Identify small easy tasks that will get you started. Once you get into work mode, switch to a more difficult task. This can be combined with the “10 minute” strategy described above.
3. Give up perfectionism. Many things do not require perfection. Often the best project is a completed project. Allow yourself to do your work without the obligation to make it perfect. If necessary, and if you have time, you can always go back and refine your work.
Reason #3: “I keep engaging in diversions” (i.e., non-work behavior).
Some ways of overcoming this are:
1. Eliminate distractions and diversions: Create a work environment that supports staying on task. For example, close your internet browser and email. Contract with yourself to not engage in any diversion until you have completed your planned period of work.
2. Delay diversions: When the temptation to engage in a diversion arises, write this down, but don’t act on it until later.
3. Use your diversions as rewards. Contract with yourself to do a certain amount of work or to work for a certain period of time, and as a reward you allow yourself to engage in one of your favorite diversions.
4. Do the worst thing first: Tackle the most undesirable thing first. Once you get it out of the way, the other tasks will be easier, and you won’t be tempted to take longer on the other tasks in order to avoid doing the most undesirable task. You’ll get done sooner and your net suffering will be less.
5. See my page on decreasing distractibility.