Procrastination Q&A

Q&A: how to break the cycle of procrastination and start achieving goals

Question: “Hi Tomas, how can I break the cycle of procrastination and start achieving my daily goals?”

This is a critical issue to address, and I’m glad you brought it up.

Let’s get into it.

❓WHY


Procrastination is often a coping mechanism for dealing with the anxiety associated with starting or completing tasks.

It can stem from a fear of failure, a desire for perfection, or even from feeling overwhelmed by the task at hand.

By procrastinating, you temporarily avoid those uncomfortable feelings, but this can lead to increased stress and decreased productivity in the long run.

🎯 WHAT


To effectively break the cycle of procrastination, the focus should be on managing your time and emotions towards tasks more effectively.

It involves changing your approach to work, developing a routine, and finding motivation within smaller, manageable parts of your tasks.

These strategies can help reduce the overwhelming nature of activities and make procrastination less appealing.

⚙️ HOW


Here are practical steps you can take:

1️⃣ Set Clear, Achievable Goals:

Break your tasks into small, manageable parts. Setting clear and achievable goals can help provide a sense of accomplishment as you complete each part, which boosts motivation to continue.

2️⃣ Create a Structured Schedule:

Plan your day ahead of time. Allocate specific time slots for each task, including breaks. This structure can help you stay focused and make the task at hand less daunting.

3️⃣ Eliminate Distractions:

Identify what commonly distracts you in your work environment and take steps to minimize these distractions. This might mean cleaning your workspace, turning off notifications on your phone, or using apps that block distracting websites.

4️⃣ Use Time Management Techniques:

Techniques like the Pomodoro Technique, which involves working in blocks of time (15 – 45 minutes) followed by short breaks, can increase productivity and help maintain focus throughout the task.

5️⃣ Reward Yourself:

Set up a reward system for completing tasks. Whether it’s a small treat, a coffee break, or a short walk, rewards can make task completion more enjoyable and worthwhile. It’s also a way to associate working on the task and completing it with something positive.

⏱️ NOW


Take a moment right now to write down one task you’ve been putting off.

Break it into three smaller tasks.

Set a goal to complete the first small task within the next hour (if possible).

Once you accomplish this, appreciate and acknowledge your progress and let this motivate you for the next step.

Starting small can lead to big changes in overcoming procrastination.

Hope this helps.

Tomas

Ipad

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