How to Stop Procrastinating for Those who Procrastinate Most
Just the mention of taxes, completing an expense report, or scheduling appointments can make you delay and procrastinate. Avoidance is common for all of us, most especially those with ADHD. There are many reasons behind procrastinating and many strategies that help you remove barriers to getting started.
Chunk it down and create micro-steps
One of the most common reasons we procrastinate is because we are overwhelmed. Create micro-steps in a task or project just to get started. You will find that once you successfully complete one micro-step, you have the confidence and skill to move forward. This is certainly true of taxes!
Make a plan and block your time
Time blocking has become a well-known strategy for productivity. Those especially hard tasks and projects you are avoiding are best suited to high-energy time blocks. Having a routine of doing hard stuff at a consistent time makes it easier to accomplish. Be true to your plan with commitment. Remember, your time blocks can be as small as you like, that being five to fifteen minutes.
Name your emotions
Yes, let’s say what it is that is behind that delay. Powerful emotions like fear, anxiety, or sadness can prevent you from starting a task. Work to identify and manage the emotion you are dealing with through self-awareness and the help of a therapist or coach. Naming your emotions also helps you find a way to a more positive emotion and the results you want to achieve.
Create the right environment
According to James Clear, environmental design makes a significant impact. You can surround yourself with the right cues to start your efforts. Design your workspace with what cues you to work without distractions. In combination with collaboration and delegation, your task can be managed with and by others. Bringing in additional help energizes you.
Set yourself up for success
When faced with any task or project, the better rested we are the better we feel and perform. Set up for success with a great night’s rest.
Spend time processing what is holding you back. Once you know more about your obstacles, choose a path and create a plan that helps you move forward.
Great advice for those who struggle with procrastination. Love the idea to name your emotion, instead of just try to deny that we are experiencing it!!
Procrastination is so common. These are great strategies for creating the best possible scenarios to prevent procrastinating. Micro-steps are powerful because they can mitigate the overwhelm. The other technique that works exceptionally well is having an accountability partner. It can be a friend, family member, colleague, professional organizer, or coach. For many of my clients, knowing they have time scheduled with me decreases procrastination and incentivizes them to make progress on their own.
There are so many emotions to name. Thank you @Seana!
You are an amazing procrastination partner!