There is no magic pill to overcome procrastination
entirely, but you can get better control of it.
Do
whatever it takes to get started. Once you get going it is much
easier to keep going.
One
way to get going is to break up the job into small pieces, and
tackle the job one piece at a time. Many people procrastinate
when they feel overwhelmed by
how large the entire task is. Take things one step at a time.
If you break up the task into small progress goals, be specific:
“I will read three pages of chapter 4 tonight, starting
at 7:00,” rather than saying, “I’ll read chapter
4 sometime this week."
Another
way to divide a task into small pieces is to use small pieces
of time to work on it. Commit yourself to working on the task
for 10 minutes. At the end of 10 minutes, stop and look at whether
or not you can commit to another 10 minutes.This second commitment
may be easier. If not, then at least you got 10 minutes done that
you wouldn’t have if you had put off even starting.
Confront
your impatience for big, quick results. Real life involves persistence
and hard work to accomplish even insignificant small tasks.
For
some people it is important to “eat your peas before you
have dessert.” This means they need to work on the hardest
piece of the task first, so they don’t dread getting to
the harder part while they work on the easier parts. Dread often
leads to procrastination.
For
other people, it is easier to get started if they tackle the easier
pieces first. Try out both ways and get to know your own personal
style and preference.
Make
lists of things to be done, and then check them off when you get
them done. Being able to cross things out can be very encouraging
and help you keep moving forward.
When
you feel the urge to procrastinate come upon you, don’t
ignore the feeling but rather make a list of the pros and cons
of procrastinating on this particular task. Set a timer and look
at the list of disadvantages for five minutes. Often the urge
to procrastinate will vanish.
Set
up some rewards for not procrastinating. Make them tangible (not
just telling yourself you did a good job), and make them appropriate.
Give yourself more than a jelly bean for finishing a term paper
but don’t give yourself the whole night off because you
read three pages of homework.
Try
“tricking” yourself. “If I don’t read
this chapter by 9:00 p.m. then I won’t allow myself to watch
my favorite television show.” Working against a deadline
like this can be very effective for some people.
Try
to enroll an ally in your fight against procrastination. Set yourself
up with a “study buddy” and set dates to study together,
or have someone with whom you check in on a regular basis and
review your progress. It can also help to have someone you can
talk to (briefly) when you feel the urge to procrastinate coming
on. Let your friends support you as you try to break the procrastination
habit!
Realize
you are not going to get rid of all your desires to procrastinate,
ever. To wait to start work until it seems easy to you and “fun”
is just another procrastination ploy. You will make progress when
you accept that you will feel procrastination urges for a long
time – and that to get anywhere in life you are going to
have to produce results despite these urges. Remember –
you don’t have to like doing it, you just have to do it.
Keep
repeating – “It doesn’t have to be perfect,
it just has to get done.” Confront your desire to produce
flawless work. Accept the idea that you are human and will have
human imperfections.
Be
sure to use your leisure time for fun. Most procrastinators ruin
their free time because they are worried whether they will get
done something they have been putting off. Worry-free fun time
can be a potent reward for making process toward a work goal.
Remember
– change happens very slowly, and in very small pieces.
Trying to do too much and having overly ambitious schemes about
how you are going to remake your entire approach to life will
almost inevitably lead to failure. Focus on making one or two
small changes at a time, and they will hold up over the long term.
Counseling
Services
Eastern Michigan University
Snow Health Center, Top Floor
734.487.1118
