It’s Monday. If you are struggling with procrastinating, here is a good article on how to finally stop procrastinating for real this time. Basically in order to understand why you are procrastinating, you need to understand there are two parts of your brain that are influencing your behaviour. Knowing this can help you change. Here’s a key quote:
…there’s a part of the brain that accurately weighs the benefits of a behavior against its costs. This is your neocortex, and it’s one of the newest and shiniest parts of our brains. Very often, the neocortex comes to quite reasonable conclusions—that, for instance, the benefits of exercising outweigh the costs. But there’s another part of your brain that’s been around for millions of years—the limbic system—and it only seems to care about what’s happening right now. So if a behavior incurs more upfront hassles than upfront benefits, the limbic system isn’t interested in participating.
For more on this, read the article. It will help you get your neocortex and your limbic system working together. If you do that, you will definitely procrastinate less.
(Photo by Jason Strull on Unsplash )
I write a fair bit about procrastination because I tend to put things off more than I want. If you struggle with this problem too, I recommend you read this theory of ….Why Procrastinators Procrastinate — Wait But Why
I think there is more to it than this, but it is an interesting theory. Worth a read.
Let’s face it: Monday is a good day to deal with tasks you’ve been putting off. So you write them down, say: this week I will deal with these! And then….you don’t.
It’s ok. Procrastination is a complex thing. If you don’t believe me, read this:
‘Why Do I Spend Weeks Avoiding Tasks That Will Take Me 10 Minutes to Do?’
So much of our culture rewards us for meeting deadlines, so we are encouraged to do things at the last minute. That can encourage our use of procrastination. Likewise, many of us do not acknowledge we have ebbs and flows of energy as well as ebbs and flow of mood. If we were to acknowledge that, we would schedule tasks when we know we have energy and in a good mood.
Read the article and pick out the things that contribute to your putting things off (e.g. mood). Then schedule and do those things that have been on your todo list for so so long.
(Photo by Brett Jordan on Unsplash)
Do you ever get stuck in this loop?
If so, then the Atlantic has an article for you. According to this article, The Procrastination Doom Loop—and How to Break It – The Atlantic,
Delaying hard work is all about your mood.
And it goes on to talk about how to defeat this.
Seven additional suggestions I have on defeating this doom loop:
- set a regular schedule of tackling difficult tasks and stick with it.
- dilute the difficulty by giving yourself a ridiculous amount of time to do it. If it will likely take 20 minutes, schedule 2 hours and just sit there and do nothing else until you get it done.
- set up a reward for getting it done.
- set up significant negative consequences for not getting it done. You might need help from a friend or coach here.
- log the positive feelings and thoughts you feel after you get it done. Review that often.
- log the negative feelings and thoughts you have before you do it. After you do it, analyse what you wrote and revisit your thinking and feeling. You will likely find it wasn’t as bad as you had expected.
- have a list of things you are procrastinating on. For example, if you have two things you are avoiding, try to avoid doing one of them by doing the other. It’s better to get one thing done than getting none done