Hello, my dear reader!
I systematically experience anxiety procrastination in my life from time to time. It's a cycle: too anxious to do anything –> too anxious for not doing anything useful –> [repeat]...
So I decided to share my way to overcome it. Yes, this is not a universal solution that will work for everyone at once, but this is the beginning of overcoming.
Step 1: Recognize That You're Procrastinating
You may be procrastinating if you:
- Fill your day with low priority tasks.
- Leave a task on your To-Do list for a long time, even though it's important.
- Start a high-priority task and then go off to smoke, make a coffee or for a little nap.
- Fill your time with unimportant tasks that other people ask you to do, instead of getting on with the important tasks already on your list.
- Wait to be in right mood, or wait for the right time.
Step 2: Find a reason why you're procrastinating.
You need to understand the reasons why you are procrastinating before you can begin to tackle it.
- Are you avoiding a particular task because you find it boring or unpleasant?
- Poor organization can lead to procrastination. Organized people successfully overcome it because they use prioritized To-Do Lists and create effective schedules . These tools help you to organize your tasks by priority and deadline.
- You can feel overwhelmed by a task. Perhaps you have doubts about your ability and are worried about failing , so you put it off and seek comfort in doing work that you know that you're capable of completing.
- Perfectionists are often procrastinators too. Often, they'd rather avoid doing a task that they don't feel they have the skills to do, than do it imperfectly.
Step 3: With all this knowledge, confront your procrastination.
- Forgive yourself for procrastinating in the past.
- Promise yourself a reward.
- Ask someone to check up on you. Peer pressure works!
- Rephrase your internal dialog. The phrases "need to" and "have to," imply that you have no choice in what you do. This can make you feel anxious and might even result in self-sabotage . However, saying, "I choose to," implies that you own a project, and can make you feel more in control of your tasks.