Chronic procrastinators need to just start
Stress for Success
June 20, 2006

"Procrastination is the fear of success. People procrastinate because they’re afraid of the success that they know will result if they move ahead now. Because success is heavy, carries a responsibility with it, it’s much easier to procrastinate and live on the ‘someday I'll’ philosophy." Denis Waitley.

Or if you prefer Mark Twain's take on procrastination, he said, "Never put off till tomorrow, what you can do the day after tomorrow."

No matter how you look at it, procrastination is a frustrating habit. But since it’s a learned one it can be overcome. But nothing will change until you get conscious about your habits.

If you’re a professional procrastinator you need to become aware that when you say "later" you really don't mean it. Thousands of “laters” create thousands of opportunities lost. So when you say "later" follow up with, "Later to me actually means never. Do I really want to get this done or not?"

Also become very cognizant of your avoidance habits, which you’ve probably perfected to the point that you engage in them automatically and unconsciously whenever you face an unpleasant task. Keep a journal of your thoughts and emotions when you're delaying. Follow these steps:
• Choose something you’ve procrastinated on each day.
• Describe the activity you put off. Was it unpleasant, confusing, uncomfortable or threatening?
• Write what you were thinking and feeling when you began to delay, for instance, "I can’t concentrate enough right now." Continue to record what you say and/or what you do to prolong your postponement.
• What was your outcome?
• Ask yourself why you're avoiding action. Is it a legitimate reason or just an excuse? Also ask yourself, "What discomfort am I evading?" Usually your answer is based on some unfounded fear.

To get going try these ideas.

• Timothy A. Pychyl, of Ottawa's Carlton University, runs a procrastination research group and suggests, "Make a deal with yourself and follow the 10- minute rule.” Acknowledge your desire to procrastinate then do the task for 10 minutes anyway, to initiate, the hardest step for chronic procrastinators. After working on it for 10 minutes decide whether to continue. Once you're involved, it's easy to stay with the task.
• If you have something to do, do it now or schedule it. If it's not worth the amount of time it takes to schedule, it's not going to get done "later."
• For larger projects write out your goal and list each step you have to take to accomplish it. Schedule each step in your calendar.
• Invest your energy on the important and ignore the trivial.
• Don't demean yourself when you procrastinate because it diminishes your self-esteem so you’re more likely to continue procrastinating.
• Keep a next steps list for all projects; one of the best ideas I've ever learned. For major projects I'm working on I keep a next steps list with an estimate of how long it’ll take to accomplish each one. If I have 15 minutes I'll look over my lists for something I can get done in less than 15 minutes. This furthers your progress in bits and pieces, which is great for those who procrastinate.
• Put the task right in front of you to avoid “out of sight out of mind”.
• Public commitment: Tell someone what you’re working on and when you’ll have it finished.
• Reward yourself when you’ve completed it. Do something just for fun. Give yourself a mental complement.

For chronic procrastinators remember the most important thing to do is just start! So what are you waiting for?

Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. Her mission is to inspire people to live conscious lives of personal responsibility in relations with themselves, with others. E-mail her at www.jackieferguson.com or call 239-693-8111 for information about her workshops on this and other topics or to invite her to speak to your organization.