How to beat procrastination

Procrastination is not only pervasive, it's also pernicious. We lose sleep, time, and energy, and achieve less as a result of putting things off. And it affects everyone at some time - all of us would rather stay in our comfort zone than take on a difficult challenge.

Admitting that the temptation to postpone doing something unpleasant can be overwhelming is a starting point. Whether it's a difficult conversation with the HR manager, tackling a backlog of boring admin, or facing up to a mistake you have made, not doing it can seem a far easier option than doing it.

However, the fact that evasion is part of human nature is not a good enough excuse. Ignoring essential tasks until you are in the mood to confront them is a sure-fire way to increase your stress levels, and make you feel demotivated about even the tasks you normally enjoy.

So how do you stop putting off the day you beat procrastination?

Where do I start?

Do the worst task first. And, to ease yourself through this process, punctuate your day with a series of 'firsts' - tackle something challenging first thing in the morning, then something else you have been putting off first thing after lunch.

Don't let anything slide, either - if there is a tricky item on your 'to do' list that has been around for a while, but is too important to leave out, then the chances are that this is something you are procrastinating about.

Break tasks down

Often the reasons that we procrastinate is because the task ahead of us is too big. The task can actually often be broken down into smaller parts. Analyse complex tasks and divide them into component parts. This activity in itself will help you get the job done.

Track your progress

The simple act of tracking a goal is often enough to keep it moving forward. It seems odd, but knowing that you are going to write down whether or not you have carried out a particular task is often enough to make you move forward.

Reward yourself

The reason we do something is often because the consequences of not getting it done is more painful. So if we can make the completion of a task more rewarding, or the consequences of not completing it more significant, then we are more likely to move forward. Tying the successful completion of a task to a reward is often a successful technique.

Hone your skills

Psychology consultancy The Mind Gym offers a number of 90-minute 'workouts' to help with personal motivation and effectiveness. Its 'Getting Things Done' workout can help OH professionals recognise and avoid self-imposed delaying tactics, understand what creates a proactive mindset, and discover how to deal with issues you feel powerless to address.

Just do it

Another technique is to admit that you don't want to do a particular task, but set out to do it for just 10 minutes. Once you have started out on an unpleasant task, you may find that you become absorbed in what you are doing and continue with it, rather than stopping as soon as the 10-minute period is over.

Book

Procrastination - Why you do it, What to do about it, by Jane B Burka, De Capo Press, New Ed edition, £9.99

Expert's view

Julie Hurst, director of specialist consultancy the Work Life Balance Centre, says: "One of the first things we lose as we succumb to stress is a sense of perspective. As energy levels dip and workloads rise, it is easy to feel everything is urgent."

But this does not mean that priority tasks can be ignored. "Piles of paper have to be dealt with and put away," she says. "The same applies to electronic files."

Getting rid of superfluous clutter will help clear your mind - and leave space for the urgent tasks you have been avoiding.

Being proactive and taking control of your own time is another must. "Divide your day into time slots, and allocate your work to a dedicated slot with a start and finish time," says Hurst. "That way, you will know what can and cannot be done within a given timeframe."

Finally, don't forget to give yourself a pat on the back. You have made a step in the right direction, so reward yourself - and then keep going. Beating procrastination is not a one-off event. It's essential to build this way of working into your schedule, so that the days of seeing something nasty lurking at the bottom of your 'to do' list can be put behind you forever.

Weblinks

www.worklifebalancecentre.org.uk
www.mindgym.com

If you only do five things

• Do the worst task first
• Break tasks down
• Reward yourself
• Understand your own psychology
• Tackle the task for 10 minutes