How to Stop Procrastinating: A Three Step Plan
I’m probably the best procrastinator in the world. I could have procrastinated for England… if I got round to it and didn’t keep getting distracted by other stuff. But, it made me sad that everyone else got stuff done and I didn’t, so I asked my psychologist friend, Dr Anita Sanz, for some tips on how to stop procrastinating.
She told me that there are three things that productive people do that procrastinators don’t, and they all involve looking at things differently. I also made a few changes – tough but necessary changes – to cut out the distractions that were making it hard for me to stop procrastinating. Be careful though, this stuff works for industrial-scale, world-class procrastination. It might be too extreme for you…
Step 1: Make a Choice. You know you have to get things done. That’s not what the problem is.If just telling yourself “I have to do this” was enough you wouldn’t procrastinate. You already know that “Just Do It!” doesn’t work. In fact, you might have noticed that it often leads to even more stalling. That’s because knowing you have to do something and actually doing it are two very different things.That’s because knowing you have to do something and actually doing it are two very different things.
Why is that? The answer is, because we don’t like to be told what we have to do. Even by ourselves! Instead of trying to force yourself, follow the advice of wise psychologist and expert in will-power, William James. James suggests you rephrase any statement that begins with “I have to…” with “I can… and I have a choice.”
Once you realise you have the power to choose, you’ll be less likely to procrastinate, because you’ll be the one making the important decisions in your life. And the thing is, you do have the power to choose. Unless someone’s holding a gun to your head, you don’t have to do anything. You don’t have to get that project started, pay your taxes or clean up the kitchen before heading for bed. You always have a choice, and you are always choosing.
What you need to realize though, is that choices have consequences. When you choose not to do something, you’re choosing the consequences. For example, you don’t have to work on your project, but if you choose not to, then you are choosing not to pursue your dreams. So, instead of rebelling and refusing to do something, consider whether you choose to take action or you choose the consequences. It’s your choice, and you are in charge.
Step 2: Process not Outcome. Procrastinators are almost always perfectionists in disguise. Perfectionism causes paralysis, because when the perfectionist thinks about a project, the next thought they have is how good it must be. This is outcome-focused thinking – worrying about what others will think about the project, instead of focusing on the first step in making the project happen.
Instead, it’s better to use process-focused thinking – committing to doing the best that you can, deciding to engage in the process. If you chose to just do the best you can, then you reduce the paralysis that comes with perfectionism. Instead, you are free simply to take the steps that, one by one, will get you to the end of the process. And the good news is, there’s a correlation between those who engage without anxiety in the creative process and those who feel happy with their achievements. There’s no guarantee that just because you do your best, you’ll get that good mark, promotion, or public acclaim that you want. But you’ll have something to show for your work… unlike the person who never even gets started.
Step 3: Micro-Movements. Many people who procrastinate say they can’t get started on a project because they “don’t have enough time” or they’re “too busy”. There’s a myth in their heads that one day everything will come together: time, energy, caffeine-intake, adrenaline-fueled deadline fear… and then they’ll “get it done.” They’ve arbitrarily decided they need everything to be perfect before they can get their masterpiece completed.
Sorry, but it’s time to grow up and forget that fantasy – come back to the real world, and learn the power of working in small bursts. We brush our teeth a few minutes in the morning and a few minutes at night, not for an entire day the day before we have our dental checkup. At least, I hope not! Instead, become flexible. Learn to jot down ideas on your phone. Write out a paragraph on the back of a magazine while waiting for an appointment. Brainstorm or outline drafts between clients. I call these micro-movements—moving forward a bit at a time. As well as seizing those opportunities, schedule short bursts of time to work on your project. Whatever gets done in that burst is great – congratulate yourself! Again, engage in the process, not the outcome.
And note that planning, organizing, and brainstorming counts. If you schedule twenty minutes every morning to work on your story, and you spend those twenty minutes thinking about how your main character would eat a sandwich, that counts, even if you don’t write a word.
Dr. Anita Sanz, PhD, Psychologist
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