As I sit down to write this, I immediately start to feel the tempting allure of procrastination.
Oh look, there’s that book I’ve been meaning to read.
I should really start meditating more.
I haven’t worked out in a couple days.
The baby was up all night maybe I should just take a nap.
The temptations are endless, and willpower can only take us so far.
Procrastination is natural for all of us, but it turns out it’s wreaking havoc on our lives.
From lost money to poor health, procrastination steals our time and peace.
What is procrastination?
Psychologist Dr. Bruce Liesedescribes procrastination as an avoidance of our obligations.
Procrastinating is merely putting off the inevitable.
According to Dr. Liese, this is where the problem comes in.
This sets us up to chronic procrastinators.
It turns out our brains are actually designed to procrastinate.
It’s also stronger than the planning frontal cortex.
Even though procrastination can feel natural, its effects mess with you.
It’s estimated that procrastination can cost up to25 percent of a worker’s annual salary.
According to H&R Block,putting off your taxescan cost you hundreds come April.
Procrastination could also cost you at the doctor’s office.
Studies show that procrastinators are less healthy than their punctual friends.
Procrastination can make you less productive (Facebook, anyone?)
When you put off your to-do list, you accomplish less.
Some people argue that they need to procrastinate for be productive.
They work well “under pressure” and thrive in high-stress environments.
Unfortunately, even professional procrastinators can’t make it work for them.
That’s different."
Now, chronic procrastinators also have to deal with the ultimate enabler the internet.
Social media only makes procrastination worse.Dr.
We don’t actually get more done in those final hours, and the stress hurts us.
“Procrastinators end up suffering more and performing worse than other people.”
We feel stressed in the moment, but better as soon as we complete those projects.
Unfortunately that stress has already done some physical damage.
Procrastinators are at an increased risk for heart disease and high blood pressure.
Procrastinators also report more headaches, digestive problems, colds, and flus than non-procrastinators.
This cycle is what keeps procrastinators stuck and constantly stressed.
This stress is hard on our bodies.
What can you do about it?
Once you’re in the habit of procrastinating, it can be hard to see a way out.
If you’re already swimming in overdue projects, how can you ever get ahead?
The answer is actually much simpler than we make it out to be.
We interviewed procrastination experts, and they all agreed on the first step to overcoming the beast.
I know, you were hoping for something really new and insightful.
Just start that project, if only for 10 minutes.
Doing this “primes the pump for action,” Dr. Pychyltoldthe Globe and Mail.
It also shows that our self control and willpower aremuscles that we can strengthen.
Start with a small task and then build up from there.
Hope recommends starting by getting to the root of the procrastination.
What is the fear behind the procrastination?
Dr. Pychyl recommends asking yourself what you are getting out of your procrastination.
Maybe you feel better in the moment, but you’re only hurting your future self.
It’s actually a form of self abuse.
“We really mistreat our future self,” Dr. Pychyltoldthe Globe and Mail.
“When we put things off, we’re putting it off for ourselves.”
Make a procrastination game plan
The best way to avoid procrastination is starting with a realistic plan.
Co-founder ofSmarter TimeAnna Winterstein recommends starting with a master plan.
Don’t overload yourself, take it easy so you set yourself up for success."
Winterstein explained that this method will work for goals in one week or one year.
This will keep you focused, and 20 minutes is still long enough to make progress on your project.
The technique oftime blockingsimply refers to designating a specific time block for a specific project.
This allows you to focus, because you’re not jumping from one project to another.
Only use time blocking once in awhile for important tasks and projects.
Thomas recommends blocking short periods of time in the near future.
Once you’ve blocked your time, keep it productive by eliminating all distractions.
“If you need noise, play instrumental or classical music.”
The biggest benefit to breaking down your project into bite-sized chunks?
You’ll avoid getting overwhelmed and you’ll feel accomplished each time you hit a mini-goal.
If you’re feeling particularly stuck, try tricking yourself into getting started.
A reward system can help you kickstart your productivity.Audrey Hoperecommends starting any project by visualizing yourself completing it.
Those good feelings of accomplishment will help get you started.
Then decide how you will celebrate that accomplishment.
Maybe you’ll take yourself out for a coffee and pedicure once you launch your company’s new product.
Imagine how good the coffee smells and how the warm water feels on your feet.
Keep coming back to those good feelings as you work on your project.
Time with friends and loved ones is something we will never get back.
Whatever you’ve been putting off, sit down and start today.
In 10 minutes, you’ll be so glad you did!
