Hello everyone,

Do you regularly find yourself procrastinating? Do you put off simple tasks over and over again until it piles up in a large to-do pile and you sit in front of it in despair and don't know what to do anymore?

I would like to help you. Here are 13 tips on how to deal with procrastination, increase your productivity, and live healthier as a result.

Rule 1: Identify a behavioural goal!

The behavioural goal has to be observable, specific, and concrete. Do not set a vague global goal.

NOT: I want to stop prcrastinating.
INSTEAD: I want to clean out and organize my garage by May 1.

Rule 2: Set a realistic goal!

Think small, rather than large, and choose a minimally acceptable goal rather than an ideal goal. Focus on one (and only one!) goal at a time!

NOT: I'll never procrastinate again!
INSTEAD: I'll spend an hour a day studying for my math class.

Rule 3: Break your goal down into small, specific minigoals!

Each minigoal is more easily reached than the big goal, and small goal add ap to a big goal.

NOT: I am going to write the report.
INSTEAD: I will spend thirty minutes working on a plan for my spreadsheet tonigt. Tomorrow I will spend another thirty minutes filling in the data, and then the next day, I will spend an hour writing a report based on the data.

Rule 4: Be realistic (rather than wishful) about time.

Ask yourself: How much time will the task actually take?How much time do I actually have available?

NOT: I have plenty of time to do this tomorrow.
INSTEAD: I would better look at my calendar to see when I can start. Las time, it took longer than I thought.

Rule 5: Just get started.

Instead of trying to do the whole project at once, just take one small step. Remember: The journey of a thousand miles begins with a single step!

NOT: I have got to do it all in one sitting.
INSTEAD: What is the one first step I can take?

Rule 6: Use the next fifteen minutes.

You can stand anything for fifteen minutes. You can only accomplish a task by working at it fifteen minutes at a time. So, what you can do in fifteen minutes is of value.

NOT: I only have fifteen minutes, so why bother?
INSTEAD: What part of this task can I do in the next fifteen minutes?

Rule 7: Expect obstacles and setbacks.

Do not give up soon as you hit the first (or second or third) obstacle. An obstacle is just a problem to be solved, not a reflection of your value or competence.

NOT: The professor is not in his office, so I cannot work on my paper. Think I will go to a movie.
INSTEAD: Even though the professor is not in, I can work on my outline until he gets back.

Rule 8: When possible, delegate (or even dump!) the task.

Are you really the only person who can do this? Does this task really have to be done at all?Remember, no one can do everything, not even you.

NOT: I am the only one who can do this correctly.
INSTEAD: I will find the right person for this task so that I can work on a more important project.

Rule 9: Protect your time.

Lean how to say no. Do not take on extra or unnecessary projects. You can choose not to respond to what is urgent in order to attent to what is important.

NOT: I have to make myself available to anyone who needs me.
INSTEAD: I do not have to answer the phone while I am working. I will listen to the message and call back later when I have finished.

Rule 10: Watch for you excuses.

Instead of using your excuse as an automatic reason to procrastinate, use it as a signal to spend just fifteen minutes on your task. Or use your excuse as a reward for taking a step.

NOT: I am tired, depressed, hungry, busy, confused, so I will do it later.
INSTEAD: I am tired, so I will just spend fifteen minutes working on my report. Then I will take a nap.

Rule 11: Reward your progress along the way. Focus on effort, not on outcome.

Watch out for all-or-nothing thinking. the cup can be half-full just as well as half-empty. Remember, even a small step is progress.

NOT: I cannot feel good until I have completely finished.
INSTEAD: I took some steps and I have worked hard. That feels good. Now I am going to watch a movie.

Rule 12: Use your procrastination as a signal.

Stop and ask yourself: What message is my procrastination sending me?

NOT I am procrastinating again and I hate myself.
INSTEAD: I am procrastinating again: What am I feeling? What does this mean? What can I learn?

Rule 13: Remember: You have a choice, you can delay or you can act.

You can act, even though you are uncomfortable. The legacy of the past does not have control what you do in the present.
You can take pleasure in learning, growing, and challenging yourself. You do not have to be perfect to be of value.

I hope this was helpful. So let's get started!

Source: Burka, Jane & Yuen, Lenora (2008): Procrastination. Why you do it, what to do about it now. De Capo Press.

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