Strategies to Stop Procrastination

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What to do to stop procrastination

  • Write at to do list of tasks and goals you need to work on
  • Prioritize the list of tasks, numbering them from most to least important
  • Break each task down into the smaller steps that are involved in achieving the task
  • Estimate how much time each step of each task or goal will take (Note: people who procrastinate often over or underestimate the amount of time it will take to do something, so you may need to practice timing tasks so you can more accurately estimate how long tasks will take)
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How can I stop procrastinating?

  • Worst-First: knock out the worst tasks first so all other tasks after are easy in comparison... is laundry your worst task? Get that done before starting on the next task, dishes won't seem so bad in comparison
  • Using Momentum: start by doing tasks you like and that will energize you to do the tasks you have been putting off... love grocery shopping? Do that first, so the momentum of that accomplished task will help you motivate to get the other tasks done
  • 5 minutes: plan to spent just 5 minutes on the task so it feels tolerable and at the end of that time re-assess to see if you can spend another 5 minutes, and so on
  • Set Time Limits: set a specific amount of time to work on a task (i.e. 30 minutes) and just stick to that rather than extending things even if you feel that you can
  • Prime Time: figure out what time of day you are most productive or energized or creative and use this time to get started on goals or tasks
  • Prime Place: be aware of what types of environments help you to be most productive, are least distracting and are less likely to make you procrastinate... trying to study at home but other members of your household are always asking you for something?  Time to find a different place to be more productive... bookstore, library or coffee shop may be more suitable for your productivity
  • Reminders: use reminders and prompts to help you remember things that need to be done (i.e. notes on the fridge, alarms on your phone)
  • Plan Rewards: reward yourself after something has been achieved or as a well earned break from a task, this way you won't feel like you are missing out or being deprived

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