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Overcoming Procrastination

Why do we procrastinate?

  • Fear of failure or success
  • Lack of direction
  • Lack of self discipline
  • Lack of tools (money, materials, etc.)
  • Lack of skill/ability
  • Perfection paralyses

FEAR...False Expecations Appearing Real

Below is a simple plan to get you started...

Set SMART goals

Be Specific
Set Measurable goals
Action orientated
Realistic - set a goal that's attainable
Time bound - have a starting and ending point 

Use the inch worm technique

Start with a piece of paper turned sideways, make four columns. In the first column list your goals, in the second column break your goals into milestones. Set aside time each day to attack your milestone tasks.

Identify what's interfering with your progress

In the third column list what's interfering (see "why do we procrastinate"). The third column serves two purposes...when we're feeling low for not meeting our goals it gives us a temporary excuse, but better yet, it helps us build our fourth column, where we list action plans to overcome the obstacle(s).

See example below:

Goal Milestones Obstacle Action Plan
Tool Shed Clear location Physically unable Hire someone
  Get permit Need drawing Get from Home Depot
  Find contractor No obstacle! Call Dan from next door
  Buy materials Money is tight Save a bit each week or wait for income tax return
  Pay contractor Money is tight Save a bit each week or wait for income tax return

Use a reward system

When I need motivation to start my morning chores, I tell myself I can't watch my favorite television program unless I complete them.

If I pay all of the monthly bills on time, I take the family out to dinner to celebrate.

To make or break a habit, we use a "30 day success card".

Set up a behavioral contract (with a partner or support group)

List your goals, your time parameters, your reward and your consequence. Ask a partner or support group to hold you to it.

Remember..."Someday" is not a day of the week

 

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