Moving on from Procrastination Station

Procrastination is more than just putting things off until the last possible minute. It is also a never-ending cycle: A person procrastinates, begins to feel guilty about unfinished tasks, and then avoids starting the tasks either to avoid the guilt or to avoid a rapidly growing workload. Fortunately, there are several tips and tricks to help beat the procrastination cycle.

Mental Tricks

Since a great deal of procrastination is caused by mind-set, a change in that mind-set can be beneficial:

* Get rid of “should.” Feeling as though a job should be done a certain way or should meet certain standards leads to procrastination. When you do finally begin the task, you are too rushed and anxious to do the job well. Instead of focusing on “should,” focus on can. Remember your past successes, and use those to remind yourself of how well you can do the task.

* Break it down. Break the job into smaller chunks, and concentrate on small pieces first. This makes the job seem less daunting, and increases your confidence. This also shortens your list of things to do, which makes the overall job seem smaller and more easily completed.

* Breathe. When procrastination is a result of anxiety, you need to focus on calming yourself and reducing your anxiety. Take slow, deep breaths. Breathe in to the count of four, and then out to the count of four. This will slow your heart rate and make you feel more relaxed.

Time Management Tips

* Eliminate distractions. Distractions include pets, phones, television, radio and instant message programs. These items not only take your attention away from your task, but also they keep your attention long enough for you not to finish your work.

* Allow extra time. While you may take the time to eliminate distractions, there are always unexpected distractions or emergencies that can take you away from your work. Allow extra time for completing the job to prevent feeling rushed should one of those unexpected events occur. Feeling rushed causes anxiety, and anxiety leads to procrastination.

* Lists and calendars. Make a list of tasks, and then arrange them, either in a planner or on a calendar, in order of priority. Work your way through the tasks in the order they appear. This breaks work into smaller chunks, as well as showing you what time-frame you have for completing the tasks.

* Schedule reward time. Set aside time to reward yourself after you have completed a certain number of tasks. Scheduling reward time provides motivation for getting your work done.

Procrastination is a never-ending cycle, and it can lead to self-doubt and a lack of self-confidence. Using a few mental and time management tricks can end the procrastination cycle.

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