How to beat procrastination

Screen Shot 2018-11-28 at 6.31.44 pmPhoto from My Time News

Excessive procrastination is a sure-fire way to fuck up your life. Every time we put off the difficult and worthy thing in front of us, we’re walking the path of a trembling coward, destined not for excellence, but mediocrity. Life is full of growth-packed challenges, and if we consistently lack the courage to tackle them with immediate, unrelenting perseverance, then precious time is being thrown to the wind, and our habit of putting things off is a little more bolstered.

We procrastinate because we don’t want to feel stupid, to experience that distressing feeling of confusion, sitting there immobilised, waiting for your colleagues to start questioning your competency. We procrastinate because we fear failure, of ballsing something up so badly that our reputation is forever tarnished, waiting for the imminent invite to our boss’ office where we’ll be ruthlessly sacked. We procrastinate because we’ve been taught from a young age that unbroken happiness is a birthright, and in our foolish entitlement, can’t understand why we ever have to experience negative emotion. We procrastinate because it’s a deeply ingrained habit, which is fucking difficult to overcome.

Whatever your reasons might be, you have the ability to change. Insidious bad habits are formed over time, and just need to be replaced with a more positive habit. In the case of procrastination, it’s simply getting on with it. Those who appear brave aren’t fearless, they just continue despite their fear.

Here’s some ways in which you can defeat procrastination:

Learn how to catch yourself

One of the more difficult obstacles to overcome is catching yourself in the act of procrastination. Auto-pilot is great when we’re kicking goals, but not so great if we’re checking our Facebook feed for the 20th time that day, in an attempt to delay a painfully challenging task. You can fortify your conscious attention through mindfulness meditation, an exercise that is brimming with amazing benefits. The more mindful you become, the less time you’ll waste on valueless pursuits.

Murder distractions

Don’t literally kill your colleagues, however much you might want to. Instead, purchase a pair of noise-cancelling headphones, to blissfully drown them out. Close the 50 tabs that you have open in Chrome, to bring your focus to the single important thing that you have to do. Use Block Site to prevent your future-self from sabotaging your success, by disabling all of the distractions that you love to undertake. Temporarily murder anything that might send you a notification, including your emails, messaging apps, social media, and carrier pigeons. Those dirty, head-bobbing grey bastards will have to wait a couple of hours to coo in your ear.

Do a little dance, make a little love

It’s easy to get caught up in a perpetual cycle of hard-work, and not celebrate our achievements. Missing out this important step can make you feel like a forsaken slave, destined for a life of servitude. The next time you accomplish a formidable thing, leap from your desk like a spirit-possessed Evangelical Christian, and praise Jesus for your success. If you’re a little less unhinged, you might consider quietly smiling to yourself, acknowledging the fact that you’ve knuckled down and got the job done.

Don’t believe your own stories

Convinced you’re going to fail? That’s just a story that you’re telling yourself, and nothing more. Whether you choose to believe that story is entirely up to you, and it can be the difference between just getting the fuck on with it, or more procrastination. Acceptance and Commitment Therapy (ACT) – a relatively new field of behavioural therapy – have a method called cognitive defusion in which you can alter your relationship with such destructive thoughts.

Take the hardest step

The first step is always the hardest. Sometimes the task in front of us can appear unsurmountable, but this is just fear whispering into your earholes. Taking the first step launches a momentum that might sustain you through to the end of the challenge. You’ll be too busy getting on with the exercise to worry about failing. Try not to hesitate, just jump right in and see what happens. You’ll quickly realise that it isn’t that scary.

If the task in front of you really is mammoth, consider breaking it down into more manageable chunks. This will make it much easier to start.

Take it easy on yourself

Understand that you’re going to fail, repeatedly. A deep-seated habit isn’t going to be replaced with ease. This process will be hard work, and without a little self-compassion, you’ll be punishing yourself unnecessarily. Respond to failures with kindness, and your motivation to doggedly return to the task will be enhanced. Unless you’re a PVC-clad masochist, stop whipping yourself.

Consider why you’re procrastinating

You might be procrastinating because you see no value in what you’re putting off. Maybe, like so many of us, you’re in a job that’s about as enjoyable as stepping on lego. Without a sense of personal meaning for the task, your motivation is bound to be stunted. Perhaps it’s finally time to discover your passion and move onto another job?

Slow down

Pull the reigns on those horses of yours, so that you may savour your time instead of manically rushing through it. It’s difficult to experience something at breakneck speed, not to mention stressful. Paradoxical as it may seem, we’re more happy and productive if we slow down.

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With the right tools and a lot of effort, you can finally tame the voracious beast that is procrastination, transforming your day from one of forlorn bitterness, to air-punching, rip-roaring achievement.

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Perseverance

1_9oXP0Q6up4Qn3VQ_9WcDoQPhoto by David Boca on Unsplash

Procrastination is one of our worst enemies. If it were a person, it would be best friends with Donald Trump, cancer and ISIS. It would eat nothing but brussel sprouts, and regularly drown kittens. Why do we entertain such a rogue so often?

If we didn’t procrastinate as much, we’d get more shit done. We’d feel more confident in our ability. Others would admire us more. We’d know more stuff. The list of positives goes on, and yet we continue to put off what’s difficult, despite the fact that we’re quite clearly sabotaging our own happiness.

Procrastination has an arch-enemy; a challenger which aims to send it back to the fiery pit of hell, where it belongs. It’s called perseverance.

Persevering during times of struggle is very difficult to do. We instinctively want to run away; to get away from the discomfort. It’s helpful to remind ourselves why we should persevere, and the following should assist with that.

Helpful reminders on why you should cultivate perseverance

  • Remember that at times, you will fail. You’ll embarrass yourself. These are risks that come with doing anything worthwhile.
  • The brave aren’t fearless, they just continue despite their fear.
  • Understand that perseverance is the right quality to move you forward in life.
  • “I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost anything, even nature.” – John D. Rockefeller.
  • Being comfortable is overrated. Nothing worthwhile is achieved through being comfortable.
  • “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”-Martin Luther King.
  • “A river cuts through rock not because of its power, but because of its persistence.” – Jim Watkins.
  • Realise that if you stop the difficult task, you’ll never know the outcome. You could be missing out on a great deal of satisfaction.
  • Anything worthwhile takes time, and perseverance.
  • Struggle and patience are gateways to victory.
  • “Perseverance is failing 19 times and succeeding the 20th.” – Julie Andrews.
  • “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier.

In addition to the above, we might want to consider the following methods as ways to encourage perseverance:

Methods for cultivating perseverance

  • Do what scares you. Do what makes you uncomfortable.
  • Start the task. Don’t hesitate.
  • See the task through to the end.
  • Once the task is over, you’ll realise that it wasn’t as bad as the stories you were telling yourself about it.
  • Return to the task. Examine your uncomfortableness closely. Embrace and accept it.
  • Look back on what you’ve achieved by not running away.
  • Do the thing, don’t do the other thing that you’re using as an escape.
  • Don’t let your mind run wild with imagined failures; excite it with anticipated victories.
  • Examine the uncomfortableness closely. How does it feel in your body? How does it feel in your mind? How does it make you act?
  • Make what makes you uncomfortable a habit. It’ll become easier with practice.
  • Meditate. It’ll help you become more aware of your self-talk. It’ll also help you focus.
  • Don’t rush, it’s much more enjoyable and less stressful taking your time (even on an uncomfortable task).
  • Consider the rewards of achieving the task.
  • No matter how daunting the task is, just take the first step, and keep on putting one foot in front of the other.

As long as we’re being challenged, we’re always going to want to procrastinate. But the more we practice perseverance, the more likely we’ll be to just get the fuck on with it. And every time that happens, we’ll feel a bit better about ourselves.

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