Have a lot to do today? This week? This lifetime?
So why aren’t you finishing that little task that should take 10 minutes (two hours later) or that looming project that should take 10 hours (back-burnered for two months)? And what can you do about it?
There are many different motivation killers, and you could be suffering from one or more of them. Are you bored? Ambivalent? Out of your comfort zone?
Here are ten common reasons you may procrastinate and how to get going:
1) You are tired. It happens. We have high-energy days and low-energy days. So what do you do? Finish the small tasks that will make you feel that you’ve accomplished something on the days that you are dragging, and save the bigger tasks for the days (and times of day) when your energy is at its peak.
If there is a day you can get more done, schedule some time to relax on another day, such as on a Friday afternoon. Procrastinating is time-wasting, and it is non-productive. Reprioritizing your time is taking advantage of your normal highs and lows, and catching yourself at your best. Nap or have downtime if you are tired, and later make it up. Or finish your memo or report first, then get an hour of reward time. And don’t squander it on Facebook or mindless web searches, you earned that hour!
If you know you’ll be tired this Friday (your deadline) because you plan to be out late Thursday night, let your motivation be enjoying Thursday night because you’re finishing the project by Wednesday.
If you are consistently tired, of course, get more sleep and nutrition. You have to keep yourself running well to do good work, and a tired brain or body can’t go the extra mile when needed.
2) You are hungry. In the modern world, we put off lunches and dinners because we think we will be more efficient. In the long run, we are racing to finish things but not being more effective over the course of a month or a year.
Eat when you are hungry. Have an apple with some almond butter. Or whatever suits your fancy and fuels you up.
I don’t keep it a secret that I have food with me at all times and stash the storable variety in desk drawers at my office. If your workplace does not have a refrigerator, consider investing in a mini-fridge for yourself or with a group.
3) You are bored. Boring tasks are hard to finish. It’s just a fact of life. The worst part is when they take over half a day or more because they are SOOO boring that they rain on your happy-parade. (Yes, I did say that.) I have two solutions for making boring tasks less tedious: get creative and drum up a deadline.
Make a boring task less brain-draining, and keep your focus, by using brightly colored pens or highlighters or crossing out lines on the page as you complete each one. In other words, dress up the task to make it more interesting.
You can also create a deadline, even if one doesn’t exist. I often set a timer on my phone and bet myself how quickly I can finish something. This doesn’t mean you do everything on ASAP mode or ignore important details. It does mean, however, that you get the hard parts done with the momentum of adrenaline. Sometimes, it works even better if you have someone else who can be your designated “taskmaster” on the task. For example, bet that you will pay a friend $1 (or $10) if you don’t finish the super-boring-thing by noon. Or more, if that’s not enough to motivate.
Betting yourself you can finish early doesn’t mean you do everything on ASAP mode or ignore important details. It does mean, however, that you get the hard parts done with the momentum of adrenaline.
4) You need to move. Maybe you are procrastinating because your muscles feel as stiff as hard as the chair you are sitting in. Get up from your desk. Stretch. Walk around. Oh, and make a plan to go to the gym this week, or get outside and run, walk or swim in the sunshine.
5) You are distracted. Distractions abound, and you need to find ways to get around them. Sometimes they are physical distractions, like conversations you can’t help overhearing that drown out your own thoughts in your head. Can you take action to create a more peaceful atmosphere? Or can you relocate?
Sometimes distractions are emotional, like expecting an important phone call or being upset. Take a moment to recognize the feeling and, if possible, address whatever come up. If it is a phone call, for example, and you are worried about what you’ll say, write down five speaking points for the conversation. If you are upset, maybe the priority for you in that moment is to work out what is going on (or, if you are on a deadline, take at least take five minutes to honor the feeling, rather than trying to bury it). Then you can go back to complete the other task that you have been distracted from.
For the five procrastination triggers above, the key is being aware of yourself and your surroundings. For the five below, beat the procrastination game with tactical strategies and your own priorities.
6) You haven’t broken a large project into smaller tasks. Create a chart or list to map out what you need to do, then cross off each task as it is completed. You will feel a sense of accomplishment to have 6 out of 10 parts done, rather than a sense of defeat that you still have not finished the project. Consider breaking it down by function or mini-deliverable (even if the only recipient is yourself) rather than a step-by-step list.
7) You are out of your comfort zone. Sometimes you may not have the skills or information to tackle what is expected of you, or what you have designated as a new area that you would like to master. Where can you get it? Who can you ask? Or can you start first and fill in the details later? For example, can your first task be to familiarize yourself with the process? Cross that off your list, and you are one step closer to your goal of completion.
8) You have forgotten your priorities. Next time a work project or task is taking more time than it needs, ask yourself what you could be doing with the time if you were more efficient. What’s your big picture, based on your own values and priorities? Chances are that you’ll have lots of good answers about how you could be using that extra time.
At the same time, sometimes we focus more on a smaller task because we don’t want to get to the larger one that is really the priority. It’s fine to do that if you are really getting things out of the way to have a clean slate to concentrate, but not if the lower-priority items weigh you down or are time-wasters masquerading as helpful tasks.
If you looked back on your life a month or a year from now, would you be thankful for how your spent your time. Does it fit into your big picture?
9) You are ambivalent about whether you want to do it. This point is similar to the one above. If you are consistently late responding to someone or deciding whether to commit to a project, maybe you are uncertain whether it is the best use of your time or resources, or if you can make the emotional commitment to see it through. This can manifest as procrastination, but really it’s your gut talking to you. Can you hear it?
Take the time to sort out your thoughts and feelings. How does this person or project fit into your bigger plan? Will you have more energy, move yourself further toward a life or professional goal, do important work and enjoy it? I used to think that at least one of these had to be true to make the commitment. Now I look for all four.
(Note: the “important work” from time to time may only be keeping your job, but if it often feels like that’s the only importance of your work and time spent, maybe a life change is in order?)
10) You want it to be perfect. Life is a process, and so is work. Deadlines require that we complete things before they are perfect. And frankly, what may be “perfect” to one person may be only “pretty good” to another, or even to your future self!
You will get more points for getting something done, on time, when you are fresh, than belaboring it through to a long and bitter end, where the big thought could get lost in the polishing of details. Take satisfaction not from perfection, but from valuing yourself and each moment of your time on this planet.
You only get one life, after all. How do you want to spend it?
If you have any more tips to get motivated and beat procrastination at its own game, please leave them in the comments. Thanks!
Anne Marie Segal is a business and career coach to attorneys, executives and entrepreneurs.
Copyright 2015 Anne Marie Segal. All rights reserved. This article was originally published on LinkedIn here.