The Personal Plan to Prevent Procrastination

WHY You Procrastinate and HOW to Stop!

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INTRODUCTION .......................................................................................................................................................3 ARE YOU A PROCRASTINATOR? ........................................................................................................................7 THE ANATOMY OF PROCRASTINATION: WHY DO I PROCRASTINATE?............................................11 STOP PROCRASTINATING ..................................................................................................................................18 TEN SIMPLE STEPS TO STOP PROCRASTINATION .....................................................................................28 ESTABLISH NEW HABITS ....................................................................................................................................31 CREATE YOUR OWN PLAN TO PREVENT PROCRASTINATION ...........................................................36 PUTTING THE PLAN TO WORK.........................................................................................................................43 SUMMARY................................................................................................................................................................46

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Introduction
"Never put off until tomorrow what you can do the day after tomorrow ~ Mark Twain ~ If you subscribe to Mark Twains tongue-in-cheek philosophy, you are not alone! Hundreds of thousands of people in the United States procrastinate, and who knows what the numbers are if you consider global procrastination! The important thing to know is that you can change. You will notice, we did not say that you could be CURED. That statement would be too broad. There are some people who just dont like to dig in and get things done when they should. These people always seem to be waiting until the last minute to complete a task, no matter how far in advance they KNOW about that task. For these people, a cure may not be possible. But, even someone who is just naturally remiss about getting things done on time can change their behavior. You may still WANT to procrastinate, but with help, you can get on track and get your taxes done on time, do your laundry before you run out of underwear and even complete important projects before you miss a deadline. In this book, we will look at the roots of procrastination it isnt just laziness and you can even find out whether you truly ARE a procrastinator. You probably already know, but it doesnt hurt to have confirmation. We will also give you some tips and ideas to help you curb your tendency to procrastinate. And, finally, you will take all of this information and use it to establish your Personal Plan to Prevent Procrastination! Does that sound like a plan? Good!
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You might be interested to know that procrastination plagues all age groups and occupations and is equally evident in both genders! Over 60% of college students surveyed said that they wanted to be more disciplines and stop putting off things like term papers and studying for exams. Studies show that over 70% of New Year's resolutions are abandoned by, or before, February 1st of the New Year! No matter who you are, no matter your age, your gender, your occupation or procrastination plight, the first step toward procrastination prevention is changing your mindset. We will talk about the various types and styles of procrastination later. For starters, just consider changing your mindset. Take a look at these two options and choose the one that is most like you. How do YOU see things, today? Pete the Procrastinator thinks Polly the Productive Person thinks

I really dont feel like doing this but I HAVE to do it or(I will get in trouble, fail my test, disappoint my family, lose my promotion, etc) When will this task ever be finished? This task is overwhelming. Ill never finish. I have to do this perfectly or(Ill be disappointed, they will think Im a loser, etc.) I dont have any time for myself and I want to do something that makes me feel good instead of this stupid task! What a bore. Theres nothing fun in my life!

I want to do this and do a good job. It will make me feel.(good, proud, happy, satisfied) I cant wait to get going on this task! Its a big task. I need to decide where to start and what steps to take next. I will be fine. Ill just take it one step at a time and do the best I can. I will allow myself some mental and physical breaks and come back to my task with more clarity, focus and dedication. I can make my work and my life fun by focusing my time and getting through the things that pay the bills and my obligations and I look forward to reaching these goals because they are just as satisfying as my social and recreational life. I need to figure out what I have to do to give me the best chance to succeed. Lets see

Ill never get it right. Im bound to fail!

What do you think? Are you more like Pete or Polly?

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In a moment, we will give you some test questions to help you figure out if you are a borderline procrastinator, an expert procrastinator or just someone who needs help getting organized and setting goals. When you really think about it, procrastination is a very strange human behavior! When you procrastinate, you typically do so because you think that, by putting off that dreaded task, you will make your life more fun and pleasant. What actually happens is that you cant get the task off your mind and you feel more stressed because you know that when you finally start the task, you will have even less time to get it done. You imagine staying up until all hours to finish, and going without eating, or sleeping. Is THAT more fun or pleasant? Consider this scenario: Last week you were given a project that is due at the end of THIS week. You delayed starting the project because you told yourself you would do it this week, when you had more free time. You think I really have to get started on this project, or I am never going to get it done. I have to do a lot of research and I have to talk to a few people at work to get some numbers. You are invited to a birthday party for your friends birthday, and you tell yourself you will go for just an hour and put in an appearance. Then you MUST go home and write your report outline and do some research. But, you stay for the whole party, telling yourself that you couldnt possibly leave or your friend would feel hurt. You cant sleep that night thinking about how far behind you are and you tell yourself you should have started sooner, but you forgive yourself by saying that you really just havent had time, and isnt your friends party important TOO? Finally, on the night before the report is due, you fly through the outline, perform some cursory research and say the heck with talking to the people at work. You get it done however you can just so it will be done on time. The next day you turn in a report that is far from your best work and you are angry with yourself.

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You tell yourself you will NEVER DO THIS AGAIN! Butyou DO! Of course, you KNOW that it is always better to just DO IT and get it finished and then move on to something else, hopefully, something more pleasant. Most researchers and psychologists now believe that procrastination is not just laziness. Rather, it is rooted in a more complex set of issues like fear of failure, or fear of success, or perhaps anger over the loss of control of ones life, e.g. being told what to do, and when to do it. Depression is another cause for procrastination, as is the constant need for fun, entertainment or pleasure. You will see, as we work through this book that it is important to pinpoint exactly why YOU procrastinate, so that you can address the real cause of your procrastination, and regain control of your life!

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Are You A Procrastinator?

Discipline is... 1. Do what has to be done; 2. When it has to be done; 3. As well as it can be done; and 4. Do it that way every time ~ Bobby Knight ~ So you think you are a procrastinator? Here are a few clues. If you answer yes to most of these questions, you may be right about your tendency toward procrastination: Are you hesitant to take a risk or try something you have never done before? Do you avoid conflict or confrontation, and put off decisions? Do you schedule more recreational and social activities than you have time for and then put off the critical tasks you have to perform because you are too busy with your friends or cohorts? Do you stay in the same relationship, job or situation longer than you should because you just dont have the oomph to make the change? Do you suddenly get sick when you have to do something you dont want to do? Do you blame other people or criticize the situation or task as too hard, too boring or something someone else should do? Do you develop elaborate plans that never come to fruition? If you answered yes to three or four of these items, you are probably a procrastinator. Go back and look at these questions and think carefully about them, this time. What you will see is that the issues are not related to laziness, but rather to complex emotions, lack of self-esteem, fear and other factors.

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The fact is that the triggers for procrastination may be different for you than they are for your best friend and they may EVEN be different for you on one occasion than they are on another. Once you identify yourself as a procrastinator and face up to the issue, you have taken the first step toward prevention. Many procrastinators deceive themselves about whether they even HAVE a problem, making excuses for the things that aren't done and blaming everyone and everything EXCEPT themselves. The fact is that most procrastinators do not perform at their potential. That is because they do not give enough attention to the rights things. When, at last, they are forced to accomplish the dreaded task, they must complete it with less time and focus than they would need to perform at their best. Procrastinators make promises to themselves, saying that they will never do it again and that this time they have learned their lesson. If you are still unsure about your procrastination problem, answer these questions.

Well see how you fare when this Procrastination Questionnaire is completed: #
1 2 3 4 5 6 7 8 9 10 11

Question
When I am working on a task, I often start thinking about something else or I begin to daydream I tend to focus on short-term things that satisfy me rather than my long-term goals I anticipate the worst when I am thinking about the outcome of an uncertain situation I try to focus on the task at hand but I get distracted before I know it. I find it hard to concentrate for long periods of time I do things that I think need to be done whether they are the things that I have been asked or told to do nor not. If I have a problem I cant get it out of my head and it distracts me from other tasks I procrastinate on things I really dont feel like doing or things I think may be difficult If I even THINK something isnt going to work out well, I start to get upset right away I daydream about grand success, but I dont see any progress I act without thinking when there is a crisis or problem

Often Sometimes

Rarely or Never

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12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

I delay tasks until it is nearly too late to get them completed I miss deadlines and fail to get things done even if they are important to my success I cant get interested in anything unless it is entertaining, exciting or enjoyable I put off tasks I dont like until my success or well-being is threatened or damaged. I feel like I get nothing done on most days I find myself doing one thing when I know I should be concentrating on something else but I cant help myself I am easily distracted by something I find entertaining or enjoyable. I know things would be better if I focused on certain tasks sooner. I get anxious if I feel something is risky and I find it hard to continue with the task I always think things will turn out badly or that I will fail I prefer to accomplish smaller things that give me pleasure than to work on long-term goals that take time to achieve I dont like to postpone things that give me pleasure. Even if something isnt that important, if is bothering me, I cant ignore it and it distracts me from other, more important, things. I often find it hard to stay on track. I think of things that are not related to what I am supposed to be working on, and I suspend the task at hand to do something different. I know I am going to get into trouble by putting off an important task, but I do it anyway. I put off doing things I dont feel like doing

#
29 30 31 32 33 34

Question
I wait until the last minute to do even the most important things I find it hard to start new projects or tasks, and once I get them started, I suspend them without completing them. I think I should stop procrastinating but I repeat my mistakes without changing my behavior. If I dont feel like doing something, I find an excuse not to do it. I waste a lot of time I want to change and stop procrastinating

Often Sometimes

Rarely or Never

OK, lets see how you did on that questionnaire: If you answered yes or sometimes to 1-10 of these questions, you are probably pretty average. Sometimes, you feel overwhelmed and find it hard to focus or start new tasks, even if they are important. But, most of the time you avoid procrastination. If you answered yes or sometimes to 11-20 of these questions, you have a problem, and you should look at the areas in your life where you most often procrastinate, or the types of things you tend to put off. Get to the root of the problem

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and use the ideas in this book to establish a Personal Plan to Prevent Procrastination. If you answered yes or sometimes to 21-34 of these questions, you are in bad shape! You spend a lot of your time trying to catch up, doing things at the last minute and not very well and explaining your way out of jams. You should seriously consider the things you find it difficult to do and determine what is holding you back. Use this information to establish a Personal Plan to Prevent Procrastination. Regardless of the size of your procrastination problem or the roots of this problem, there is help on the way. Read on!

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The Anatomy of Procrastination: Why Do I Procrastinate?

One of these days is none of these days ~ English Proverb ~ If you want to understand why you procrastinate, you must first look beyond the old ideas of laziness as the root of procrastination. Like so many other problems, procrastination is not THE problem but a response to other problems that creates a domino effect. When you procrastinate, you are trying to SOLVE another problem. You are not TRYING to create a problem. Your problem may be that you are afraid to take on that new project for fear of failure, or that you fear success and attention and feel you are not worthy of that attention, or that you feel you will not do a good job and everyone will judge you harshly. In short, there are many reasons why people procrastinate and those reasons may change depending on the person and the situation. So, at times, you may find it hard to figure out WHY you are procrastinating. Yet, the mere act of analyzing your procrastination is worthwhile, even if it is hard to come up with any answers in the beginning. Eventually, that observation and analysis will pay off! Lets start here. Ask yourself about the personality of your conscience. Exactly who are those little guys and girls who stand on your shoulder and remind you what you should be doing and judge you when you do NOT do what you should?

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Here are the three possibilities:

Carefree - This voice allows you to feel carefree and to deny the reality of your procrastination, blaming it on others or telling you that it isnt such a big deal to miss a deadline. If this is you, you arent likely to respond to the repeated signals to change, unless something really bad happens. You might fail a class or get fired, or lose a relationship because of your failure to fulfill promises and complete tasks. Before this happens to you, you must find a way to put enough pressure on yourself and get your life in order! You must focus on the very real fact that your tendency to ignore projects and tasks and to seek pleasure instead, can only lead to failure. Stop fooling yourself by thinking it is OK to blow off work or obligations and commitments just so you can have a good time. Take responsibility for your responsibilities and for your future, and focus on your longterm goals, or you will never achieve your potential and you are likely to lose friends, family, jobs and opportunities in the process.

Critical - This voice can be cruel, mean-spirited and hypercritical, telling you that you will fail, that you are not capable of achieving your potential, and that you need to clean up your act, all at the same time. Sending these mixed signals only results in one thing: you are frozen in place and do not start what you have to accomplish. You may create your own road blocks by telling yourself that you will hate the task and you will be miserable while you are working on the task, or by saying that the task is stupid and you shouldnt have to do it, and feeling victimized.
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OR, you may tell yourself that you will ONLY work on the task if you are guaranteed that the results will be perfect. OR perhaps you will stop in your tracks because you think you are going to fail miserably all the while telling yourself you really need to get this done and stop procrastinating! First and foremost, you need to work on your self-esteem and confidence. You also need to look realistically at life and ask yourself why you think that everything you do must be fun and pleasant. Why do you think it is your right NEVER to do anything you find boring or unpleasant? Also ask yourself why you think a task is not worth doing unless you could be guaranteed that everyone would LOVE the outcome and it would be perfectly executed.

Chaotic This voice really wants you to do your best and may try to help you achieve your goal, but it is disorganized and lacks the skill. If you never learned how to organize and manage your time, you may find it hard to get things done, even if the voice on your shoulder is telling you that you should. OR perhaps you were rewarded for putting things off in the past maybe your parents always found an excuse for your behavior and told you it was OK, or someone picked up the task and completed it for you to cover for your failure. If this is the case, you must start by learning some simple time management and organizational techniques. You should also ask for help to stop the reward chain. Tell your friends and family not to cover for you or do your work for you. And start taking responsibility for the things you do not finish on time or the things you do that are not done well. Everyone has their own method of escape. This method allows the procrastinator to justify and explain away the procrastination.

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It may be fear, the need for excitement and entertainment, resentment over having to work on a task, manipulation or irrational expectations about how long something may take or how difficult it will be to accomplish. What kind of procrastinator are you?

Carefree Critic Chaotic Mixture of _______ and _______ Combination of all three

Lets look at what happens when you procrastinate: 1. Optimism about how long the project will take and how hard it will be to complete. It wont be hard, and it wont take that long so, therefore, I dont have to start NOW. 2. Sudden panic as you realize that you are really behind schedule and you have to make up for lost time. 3. Motivation to work on task at the last minute because you have been backed into a corner, all the while resenting your loss of freedom and the idea that you were forced to accomplish this task. 4. The results may be OK (probably not up to your potential) and you may feel happy that you got it done, angry that you HAD to do it in the first place, perturbed that you didnt get the recognition you deserve, and/or superior that you were able to get the project done in so little time at the last minute, while others may have focused longer and harder on the task. Because most procrastinators can only continue to procrastinate if they spin the outcome of their procrastination in a positive light. And, their willingness to make excuses, or to see the outcome as better than it was, or better than it MIGHT have been if they had really focused, is not helping them at all! As we said before, procrastination is a symptom of something more complex. It doesnt matter whether your conscious voice is more like the Carefree conscience, or the Critic or the Chaotic profile.

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Procrastination comes from one or more of these issues: Issue Motivation Training Standards Obligations Assumptions Fear Avoidance Problem
You feel this task is irrelevant and has no meaning for you You feel you do not have the training or knowledge to accomplish this task, or you are uncertain about taking on something you have not done before You are afraid you will not perform the task perfectly You may not be able to fulfill all of your obligations because you have so much to do You believe that if you avoid or ignore the task it will evaporate. You assume that it will take less time or effort to accomplish You are worried about how others may evaluate or judge you You just hate doing this particular task

Well talk about how to address these issues later. Think about the things that may be at the root of each of these issues. How many of these apply to you?

Self Esteem You struggle with feelings of incompetence, and poor self-esteem. You insist on a high level of an extremely high standard of performance though you feel you are incapable of achieving this performance.

Pressure You use procrastination to deal with the pressure of daily life and all the competing obligations and tasks. You know that if you get this task done, someone will just give you another task to perform.

Control You use procrastination as a means of control. You dont like to be pushed around and you feel that you should decide what to do and when to perform the task.

Justification You feel that others do not understand how busy you are and how complicated your life is. It isnt that you procrastinate its just that others dont understand your problems. You often feel like a victim and you are frustrated that others dont see how unfair it is.

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The more often you procrastinate, the more you reinforce the behavior, and the harder it is to interrupt the cycle. For every task on which you procrastinate, you reinforce: Inaction Avoidance Current State Fear instead of instead of instead of instead of Action Proactive Participation Improved Condition Confidence

Consider these examples of classic procrastination:

Dennis Dennis is a very bright man who by rights should be in a management position in a research firm. His skill and intellect is well-respected and yet he cannot get out of the lower level research levels. Why? Because he can never meet a deadline. In spite of numerous chances and understanding managers, Dennis is hopefully frozen in time. He makes grand plans to finish his book and to document the research plan he wants to get approved, but he never finishes anything. His family and wife have lost patience with what they perceive as apathy when, in fact, Dennis is very frustrated. He says he would change the situation if he could!

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Sarah Sarah is trying to complete her doctorate and has postponed it several times because she just cant seem to get the work done. She says that she works better under pressure, but when she waits until the last minute to do the work, she is unhappy with the results. She often gets sick just at the wrong time, when something is due and again she misses a deadline. She finds it hard to concentrate and is prone to insomnia when the pressure is on, but still she cannot change her ways. For both of these people, habitual procrastination has become a nightmare that affects their health, their relationships and their success. Yet, neither Dennis nor Sarah knows how to change their situation. Does this sound familiar to you? If so, youll be happy to know that we are going to give you some techniques and options you can use to stop procrastination and start achieving goals!

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Stop Procrastinating
"If it weren't for the last minute, I wouldn't get anything done" ~ Anonymous ~ In this section, we will give you many options and techniques from which to choose. By analyzing your own style and reasons for procrastination, you can choose the techniques you feel will work best in your situation. Remember, the chart we presented above for the possible issues at the heart of your procrastination? Lets start by looking at some of the ways you can address these issues: Issue Motivation Problem
You feel this task is irrelevant and has no meaning for you You feel you do not have the training or knowledge to accomplish this task, or you are uncertain about taking on something you have not done before You are afraid you will not perform the task perfectly

Possible Solution
Find a way to make this task more interesting, delegate it to someone else if that is appropriate OR negotiate a reward or result with the person who assigned the task. Be sure you fully understand the outcome everyone expects. If you need help, get support, advice, guidance or training from someone who is expert or better educated in this area. Analyze the importance of the task and determine how critical it is to strive for perfection. Consider what you would expect of a friend, or co-worker if they were performing the task. Is perfection necessary, or even possible? Try to renegotiate deadlines or schedules so that you can prioritize your tasks and get everything done on time. Accept that the task must be accomplished and establish a written plan to chunk the items into smaller pieces with milestones to progress toward the end goal. Put reasonable times to each of these milestones and then revaluate the timeline for completing the entire task. Consider the true impact on your life. Will this task really be so important that others will scrutinize the outcome and are they really likely to care all that much about the results and judge you harshly?

Training

Standards

Obligations Assumptions

You may not be able to fulfill all of your obligations because you have so much to do You believe that if you avoid or ignore the task it will evaporate. You assume that it will take less time or effort to accomplish You are worried about how others may evaluate or judge you

Fear

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Avoidance

You just hate doing this particular task

Can you find a way to make the task enjoyable or give yourself a reward when you have completed the task to give you something to which you can look forward? Do the task before anything else and just get it out of the way. Youll be glad you did!

Circle the issues you feel apply to you and use them later for your Personal Plan to Prevent Procrastination! Next, go back to the previous section of this book, and look at the items you checked as the root of your issues:

Self Esteem If you constantly downplay your skills and knowledge and doubt your own ability you will feel like your success (when it happens) is just a factor of luck. You may find it hard to accept a compliment on your work because you really dont feel you deserve it. You may demand perfection from yourself even though, in your heart, you feel you can never achieve that perfection. You need to step back and put things in perspective and realize that not everything is critical enough to strive for perfection and that perfection is impossible, in any case. Do the best you can but get the task done. Start it with plenty of time to allow yourself the focus and dedication to do a job of which you will be proud. When someone compliments you, practice saying thank you and moving on. Dont downplay your effort or display false modesty. Just accept the praise! It may be hard at first, but it will get easier as you practice.

Pressure If you find it hard to get a project or task started because you are swamped with other things, you may feel that nothing will get you out of this hole. You tell yourself that even if you work really hard to accomplish this task, the only thing that will come of it is MORE WORK. So why bother?

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To relieve the pressure, you need to have a plan for how to prioritize the items you must accomplish and what the steps are to see each task through to completion. Start by looking at what you have to do and be honest about the criticality of each task. Negotiate new deadlines if you need more time to get certain things done, or if something else must be completed before you can start on a particular project. If YOU are setting the deadlines, you can determine how critical each item is by asking yourself what will happen if you dont get a particular task done by a certain date? Will some catastrophe befall you or someone else? Will you lose your job or a promotion? Will you fail a class or disappoint someone you have promised to help? Once you have your priorities in order and all your deadlines on the calendar, start to detail the tasks that you will need to accomplish to finish each phase of the task. In this way, you can set smaller milestones and you will KNOW you are accomplishing something along the way and feel better about the fact that you are making progress. Pressure comes from feeling like you have TOO MUCH TO DO and you are making NO PROGRESS to complete ANY OF THE THINGS on your list!

Control If you are easily overwhelmed, or hate feeling controlled, you may feel that your situation is unfair. Instead of getting frustrated and putting off the task to show others that you will not be pushed around, you should consider the things in your life over which you DO have control. One of those things is the ability to give yourself a reward. Plan a reward to enjoy yourself after you have completed the task and remind yourself that you DO have control over this task. It is YOUR choice whether to do this task and you have chosen TO DO IT!

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Justification If you are unhappy with someone or something, you may not try as hard as you would otherwise. Get out of this mindset by telling yourself that it is YOU that is upset (not anyone else) and that your feelings of revenge or anger will only come back to hurt you in the long run. Dont let the person, or situation, that has you upset, get in the way of your goals or success.

Do you remember what kind of conscience you have? Was it the Carefree voice, the Critical voice or the Chaotic voice? Lets go back to these voices for a moment and see how we can quiet and manage these voices. The trick is to understand why the voices say what they say and what issues you have that are influenced by the voice you hear. THEN, diffuse the voice silence it by changing your mind set. The way you think and the things you tell yourself will, over time, have a positive effect on old habits.

Carefree The carefree voice is the voice of a child who wants only to do what THEY want to do and insists on distracting you from other tasks by thinking of things to do that are more pleasant. This voice will tell you that there is no real problem with putting off the task. It will get done all in good time! The carefree voice is easy to listen to because it allows you to avoid the things you really dont feel like doing, or the things about which you are uncertain, or the things you dont LIKE to do. You can diffuse this voice by telling yourself that you will have plenty of time to enjoy what you want to do.

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You can even PLAN an event to take place after the completion date of the task to reward yourself. Dont forget to remind yourself that there is a different kind of satisfaction in achieving a goal, even if the work itself is not engaging or fun. You may be making someone else happy, or advancing yourself toward a longer-term goal, which will make you VERY happy when you get there. Small milestones will give you more confidence and remind you that you are achieving something, and it will keep the carefree voice quiet.

Critical The critical voice finds you inferior in every way. If you DO accomplish a task, this critic will tell you that if it isnt perfect, it isnt good enough. If you DONT accomplish a task, the critic will tell you that you never get anything done and that you really need to get yourself together! This voice speaks to your low self-esteem and your uncertainty. It makes you wonder if you CAN accomplish the thing you are trying to make yourself do and pretty soon you are frozen and cannot move! You can silence this voice by setting near-term goals and congratulating yourself and recognizing your achievements as you accomplish your milestones. AND, you can quiet that critic by reminding yourself that everything does not have to be perfect to be well done and that trying your best is all you can do. You should also remind yourself (and your critic) that you dont have to think so far out into the future to imagine the worst. Instead, all you have to do is to START the task and keep going, one step at a time. The future will take care of itself! Fend off the voice of doom by keeping tasks and outcomes in perspective.

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Remind yourself that even if the task isnt a complete success, it will be better than total failure or not even TRYING to do it and you will learn from the experience. Focus on your strengths and skills and silence the critic!

Chaotic If this is the only voice you hear, you are in luck. This type of procrastination is rooted mostly in the absence of organizational skills, which can easily be learned by taking a class, reading a book or watching a video. Of course youll have to practice, and it will take time to break the bad habits, but you can accomplish this with a little effort. The chaotic voice is trying very hard to help you start and finish projects but this voice just doesnt have the information you need to get the job done! The planning and time management processes you learn will give you the ability to establish a calendar with milestones. You can organize your work in such a way that you create chunks of tasks to accomplish; all focused toward meeting your longer-term goal. A large part of these processes involves things like Action Lists, To Do Lists, and writing goals and objectives for longer-term things, like becoming President of a company ,or completing your degree by a certain date. Strengthen your attention span by starting a project and focusing on the task for a half an hour. Then give yourself a 15 minute break. When the 15 minutes is finished, go back to work. Keep doing this (you can set a timer or alarm if that helps) until you gradually extend your ability to concentrate on a project and stay on target for several hours, with a small break every 2 hrs or so.

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The chaotic voice is often heard by that part of you that just doesnt know where to begin - the part that gets easily overwhelmed and frustrated. If you have a plan for small steps, and if you prove to yourself that you can focus on structured tasks for a reasonable period of time, you will begin to quiet the voice of chaos. Tell yourself (and the voice) that you are learning new management skills every day, and talking to others to find out what works for them to keep them on track (calendars on the wall, project plans, specific goals and to do lists, etc). Every time you cross an item off your list, you silence the chaotic voice and prove that you are capable of learning structure and time management, and you CAN achieve your goals. Now that you have considered the issues, the root of these issues and the techniques you can use to silence the voice on your shoulder, you can begin to sketch out some detail, as a first step toward making your Personal Plan to Prevent Procrastination. Complete the information in this table. We will use it later for your Personal Plan! Description For the purpose of this exercise, choose ONE task or activity you are putting off and describe it in the column to the right List the reasons you believe you are delaying this task or activity in the column to the right 1.

2.

3.

4.

5.

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Description For each reason you are delaying the 1. activity or task, come up with a solution (a reason you SHOULD work on the task that will silence the issues that have caused you to procrastinate) 2.

3.

4.

5.

Create an action plan with the major steps and activities, and associated dates, to get you to your goal of completing the task (these dont have to be detailed, but they should contain enough information to remind you of what needs to be done in each step)

Start Date_____________ Activity 1

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Use a separate sheet of paper, if you need to list more activities/dates or details. Date_________________

Activity 2

Date_________________

Activity 3

Date__________________

Activity 4

Date__________________

Activity 5

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Date__________________

End Date______________

Use this ONE task and your plan to complete that task as a test plan. As you pursue your goal, write down thoughts and issues you encounter, and figure out how you are going to address these obstacles or issues when you tackle the next task.

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Ten Simple Steps to Stop Procrastination

You can procrastinate later" ~ Kanzure ~ Your Personal Plan to Prevent Procrastination may include more complex strategies, and some simpler ones, that you find helpful in beating procrastination when the old habits emerge again. Here are TEN simple tips you may find helpful. 1. This is not a task I MUST DO, it is a task I WANT TO DO! Make the conscious choice to DO IT and you will feel in control and positive about the task. 2. I dont have to FINISH THE TASK TODAY, I just have to BEGIN THE TASK TODAY! Understand that there is no need to be overwhelmed by thoughts of the final outcome or whether you will succeed. Just get moving on the task and execute your plan one step at a time. 3. Everything I do does NOT HAVE TO BE PERFECT, I JUST HAVE TO DO MY BEST! There is no such thing as perfect, and even if there were, you would not be able to achieve it every time you took on a task whether that task was critical or unimportant. You are human! 4. By taking on this task I AM NOT DEPRIVING MYSELF OF FUN, but rather ENSURING THAT I WILL HAVE FUN AT THE SAME TIME I AM WORKING ON MY TASKS

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You can schedule a fun event to celebrate completion of your task, AND you can schedule free time and recreation during the time you are working on the task. This break from the task is healthy because it may give you more perspective on a problem you are trying to solve. And, it will certainly help you relax and clear your head. Just be sure you get back to work when it is time! 5. I DONT HAVE TO EAT THE WHOLE MEAL AT ONCE, I CAN TAKE SMALL BITES! Break the task up into small pieces and look at the achievement of each milestone as a goal in and of itself. Reward yourself at the end of each task and look forward to completing the entire task successfully. 6. I DONT HAVE TO PAY ATTENTION, I WANT TO PAY ATTENTION Much of the process of changing your habit of procrastination is based on changing your mind set. Prove to yourself that you WANT to do better by sweeping the cobwebs out of the corners. Reorganize your work space so that you limit distractions from noise, people and interruptions. Go through your files and papers and organize them into logical categories so you can find things more easily. 7. MY PERSONAL GOAL IS TO SUCCEED, and THIS TASK WILL HELP ME SUCCEED Look at every task, no matter how big or how small, as another opportunity to prove yourself, to hones your skills and to achieve your goals. The way you approach even the smallest task tells others how dedicated and conscientious you are and what they can expect from you on the more critical tasks. 8. I WILL GIVE THIS TASK THE ATTENTION IT DESERVES, NO MORE, NO LESS Dont delay the really critical things you have to do by attending to those less important tasks you may find more enjoyable.

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Be honest about priorities and always have a written list of priorities so that you dont get off track. If you dont KNOW or you ARENT SURE of your priorities, get help by asking someone who knows. You shouldnt be saying I didnt know it was so important when the task is not finished and your teacher, boss or friend has already been disappointed by your failure to complete the task. 9. I DONT ANTICIPATE FAILURE, I ANTICIPATE SUCCESS! It is important to stay positive. Dont take a self-defeating attitude from the outset or you will be doomed. Understand that if you plan accordingly and spend the appropriate time on the task, and if you get help when you need it, you WILL succeed. The success you achieve by completing the project will be better than not doing, it or doing it at the last minute so that it fails. 10. I WILL NOT TRY TO DO THIS ALONE, but WILL ACCEPT HELP AND SUPPORT Use friends, co-workers, and family to get a little cheer leading when you need it and to get advice, support or just a friendly ear to vent when you need to do so. Ask your support network to help you stay on track by asking about the task and inquiring how it is going, etc. If you can focus on these ten tips when you begin to feel yourself sliding into procrastination, you will address many of the issues and habits that lead you to procrastinate. As you establish your Personal Plan to Prevent Procrastination, remember that it will take time for you to change your bad habits. So, give yourself time to change and anticipate some slips into bad habits occasionally. Eventually, your new habits will take hold and you will not procrastinate anymore. In the meantime, keep your perspective, and be kind enough to forgive yourself when you slip. AND, remember to compliment yourself and celebrate when you succeed!

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Establish New Habits

"Only Robinson Crusoe had everything done by Friday" ~ Author Unknown ~ If you want to break your OLD habits, you must establish NEW HABITS to take their place. After you implement these new habits, time will pass, and THESE HABITS will become more familiar, and more dependable. Focus on these new habits when you work on your Personal Plan to Prevent Procrastination. See if you can come up with some of your own!

PLAN YOUR TASKS PLAN may be a four letter word, but it is the GOOD kind of four letter word! Whenever you have a large task, or even a smaller task with a few components, you should plan how to attack the task. If you have a plan of action, the voice of procrastination is not as likely to rear its ugly head. Start with a plan that includes the bare bones tasks you have to accomplish. Keep your plan simple. Be sure that the tasks you plan to accomplish will get you where you need to go. Dont just write something down for the purpose of putting something on paper. Establish a plan that will help you achieve your goal.

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Dont OVER PLAN or you will be inclined to procrastinate because the plan will seem so detailed and overwhelming. Before time gets away from you, do at least one of the things on the top of your list so that you feel more productive and accomplished. Keep our tasks short (no more than 10-60 minutes in length). If they are longer tasks, break THOSE up into smaller tasks so that everything is bite-sized. Be sure that teach task has an associated time or date, as appropriate, by which you want to complete the task (a date for those things that will take more than one day to complete). Be sure you include break time and time for other types of tasks so that you dont get bored or tired. At the end of the day, take 10 minutes to cross off the things you completed. Also take the time to jot down the things you want to get done the next day, or to change the plan you have already made for tomorrow, if that is appropriate.

GOOD ENOUGH IS GOOD ENOUGH! The best business and time managers know that you shouldnt OVERDO! Do what is necessary to complete a task well and on time. But, dont overdo it. Think about it. You wouldnt call in Michelangelo to paint the walls of a four bedroom apartment! When you are given a task, step back and look at the importance of the task and decide whether you really have to worry about this task being perfect, or whether you should just do the best you can. In fact, as weve said before, there is NO SUCH THING AS PERFECT! But, if you always strive for perfection and you accept nothing less, there is a tendency for the procrastinator to just stop in his tracks. He knows that he cant achieve the results he wants, so he does nothing until the last minute and then, when he finally starts and finishes the project (IF he does) he is even MORE dissatisfied with the results.

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TAKE YOUR MEDICINE If you have a task to do and there are parts of the job that you really dislike, do those first and get them out of the way. You will feel better that they are finished and will be revitalized to complete the entire project, knowing you do not have to look forward to this dismal activity. If you have more than one task that you dislike, you can alternate tasks so that you are doing some of the things you DO like to do, among the tasks you DO NOT like to do. This will be a kind of reward and yet, it will keep you going toward your goal. Start with the task you dislike the most and then alternate enjoyable and miserable tasks until you finish the job! If you have others working with you, see if you can delegate some of the tasks you do not like. If EVERYONE hates a task, this may not be a fair and equitable thing to do, but if you ask around, you may find that, some people dont mind doing the task you hate.

MAKE YOUR WORK SPACE PRODUCTIVE Set up your work space so that you are not distracted. Face your desk away from the door to your cubicle so that you arent constantly distracted by people walking by or by things going on outside your work space. If you can plan to make phone calls during certain times of the day, do so, and for the rest of the day send your calls to voicemail and turn off your pager. If you like to work with music in the background, bring a CD player to work. If ambient noise distracts you in a library or at work, plug in to your head phones and listen to your favorite music (just make it productive music that isnt too loud or distracting). Sip your favorite drink, and bring a healthy snack to munch on while you are working. This will ensure that you are not tempted to take too many breaks and waste time or get into conversations with others when you should be working. Keep your desk and work space clean.

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Buy a few folders or files and label your projects or topics. File them in a file drawer or desk so that they arent all over your work surface.

FIND A PARTNER You can choose a friend who is also a procrastinator, or someone who is well organized and wants to help you establish good habits. Meet or talk regularly about what you are working on and discuss the size of the project or task and the timetable. Get suggestions on other ways to accomplish your goal or just vent to your partner and let them cheer you on with their support.

TREAT YOURSELF WELL Acknowledge that everyone needs a break. Taking a break will give you renewed mental clarity and dedication. Schedule your breaks and stick to the schedule. When it is time to go back to work, GET BACK TO WORK. When you complete a task or a project, reward and congratulate yourself. Be proud of your accomplishment and announce it to others. They will share in your appreciation of your accomplishment and provide positive reinforcement to continue this new habit of GETTING THINGS DONE! rewarding your accomplishments encourages productivity

USE YOUR SUPPORT NETWORK Studies reveal that those who ANNOUNCE their plans to accomplish a goal, whether it is losing 20 pounds, or getting a degree by a certain date, are less likely to procrastinate or abandon the goal. Once you have shared your plans with others, you may find it embarrassing to have to explain why you failed to even START working toward your goal. Surround yourself with positive role models who will help to keep you on track. If you have friends or co-workers who will tempt you to go out and play when you have a critical project deadline, dont talk to them.

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If you MUST or WANT to talk to them, be sure you have other, more rational voices, to counter their influence. Find a mentor or other person to help you establish these new habits and provide advice and support, and talk to them often about your plans. Ask for suggestions and recommendations when you need help. If you are comfortable with a little nagging, ask one or two people to act as your conscience. Ask them to remind you about tasks that have to be completed, or to ask you about your deadlines regularly, so that you dont allow yourself to ignore a task.

ESTABLISH A ROUTINE Writers like Stephen King and other authors often talk about their routine. If you are working on a project alone, it is easy to lose steam and get entangled in other activities. Especially if you hit a rough patch in the project and you dont want to face the problem. Establish a routine to get you into the work mind set. Work at the same time of day, for the same number of hours. Some people use the same music, or ritual to form a pattern that they brain instantly recognizes. This sends a signal to your brain that it is TIME TO WORK. You are more likely to start and complete the task you want to accomplish when it is part of the routine of your day. When you are used to going to the gym every day at 5:00 p.m., you will probably go, even if you are having one of those days where you dont WANT to go!

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Create Your Own Plan to Prevent Procrastination

The secret of success is constancy to purpose ~ Benjamin Disraeli ~ Now it is time for you to establish your own plan. In this section, you will review each chapter of this book, and use the information provided, to help you choose the best solutions to address YOUR procrastination. Lets start with the Personal Evaluation. You will apply solutions to each of these areas after you complete the evaluation form. Good luck! Personal Evaluation Answer (yes/no) 1. Are you a Procrastinator?
Are you hesitant to take a risk or try something you have never done before? Do you avoid conflict or confrontation, and put off decisions? Do you schedule more recreational and social activities than you have time for and then put off the critical tasks you have to perform because you are too busy with your friends or cohorts? Do you stay in the same relationship, job or situation longer than you should because you just dont have the oomph to make the change? Do you suddenly get sick when you have to do something you dont want to do? Do you blame other people or criticize the situation or task as too hard, too boring or something someone else should do? Do you develop elaborate plans that never come to fruition?

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Answer (yes/no) 2. Procrastination Questionnaire (34 questions)

If you answered yes or sometimes to 1-10 of these questions, you are probably pretty average. Sometimes, you feel overwhelmed and find it hard to focus or start new tasks, even if they are important. But, most of the time you avoid procrastination. If you answered yes or sometimes to 11-20 of these questions, you have a problem, and you should look at the areas in your life where you most often procrastinate, or the types of things you tend to put off. If you answered yes or sometimes to 21-34 of these questions, you are in bad shape! You spend a lot of your time trying to catch up, doing things at the last minute and not very well and explaining your way out of jams.

3. What kind of procrastinator are you?

Carefree Critic Chaotic Mixture of _______ and _______ Combination of all three

4. My procrastination comes from one or more of these issues:

Motivation - You feel this task is irrelevant and has no meaning for you Training - You feel you do not have the training or knowledge to accomplish this task, or you are uncertain about taking on something you have not done before Standards - You are afraid you will not perform the task perfectly Obligations - You may not be able to fulfill all of your obligations because you have so much to do Assumptions - You believe that if you avoid or ignore the task it will evaporate. You assume that it will take less time or effort to accomplish Fear - You are worried about how others may evaluate or judge you Avoidance - You just hate doing this particular task

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Answer (yes/no) 5. My procrastination if rooted in one or more of these issues:

Self Esteem If you constantly downplay your skills and knowledge and doubt your own ability you will feel like your success (when it happens) is just a factor of luck. You may find it hard to accept a compliment on your work because you really dont feel you deserve it. You may demand perfection from yourself even though, in your heart, you feel you can never achieve that perfection. Pressure If you find it hard to get a project or task started because you are swamped with other things, you may feel that nothing will get you out of this hole. You tell yourself that even if you work really hard to accomplish this task, the only thing that will come of it is MORE WORK. Control If you are easily overwhelmed, or hate feeling controlled, you may feel that your situation is unfair. Justification If you are unhappy with someone or something, you may not try as hard as you would otherwise.

Now that you have completed your evaluation, you will choose solutions to address each of the issues you identified and the challenges you face. Remember to review the chapters of this book for more detail on each of these solutions, so you can plan your approach appropriately! You can create your own solution to a problem, or use one or more of the solutions suggested in the sections of this book entitled Stop Procrastinating and Ten Simple Steps to Stop Procrastination.

Personal Plan to Prevent Procrastination

Issue or Problem Identified In Evaluation Form Above
Question 1 Record every question to which you answered yes in the space provided below. Then list a solution you will use to address each problem.

Solution(s)

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Issue or Problem Identified In Evaluation Form Above

Question 2 Go back to the Procrastination Questionnaire in the section entitled Are You a Procrastinator. Look for the specific questions where you identified a problem, and record these issues in the space provided below. Then list a solution to address each problem. Use Ten Simple Steps to Stop Procrastination to get ideas. Question 3 In the space provided below, record the type of conscience or voice(s) you chose (carefree, critic, chaotic or some combination of these) Then review the suggestions in the section entitled Stop Procrastinating, and select the solutions you will use to silence these voices

Solution(s)

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Issue or Problem Identified In Evaluation Form Above

Question 4 In the space provided below, record the issues you chose that applied to YOU, e.g. avoidance, fear, standards, obligations, etc. For each issue, choose one or more solutions from the sections entitled Stop Procrastinating, Ten Simple Steps to Stop Procrastination, or Establish New Habits to get ideas. Question 5 In the space provided below, record the root(s) of the issues you identified, e.g. justification, self-esteem, etc. Then use the sections in this book to identify solutions to each problem.

Solution(s)

In the section entitled Stop Procrastinating you chose ONE task or project to work on, and created a plan with some associated activities and dates. Go back and review that task and plan now, and choose some techniques and solutions you can use to keep you on track. Consider solutions in Establish New Habits, if you can. This will give you plenty of practice and you can start to reinforce those new habits, right away. In the right column of this table, record the solutions and ideas you will practice on this task.

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You are nearly finished with your plan. Now it is time to summarize the techniques and tools you have chosen to address your procrastination problem. The final step involves a review of all of the solutions you chose in your Personal Plan to Prevent Procrastination. In the right column of the table below, record each of the solutions and ideas you chose In the left column of the table, indicate the number of times you chose that solution to address one or more problems Procrastination Solution Summary Define Solution

# of Times You Chose Solution

Now look for patterns. Are there solutions you favored consistently throughout this exercise? If so, these are obviously the ones that appeal to you. But, before you declare success, consider whether they are truly the BEST solutions for you. Are you being honest with yourself about what will work, or simply picking the easiest solutions, or the solutions you think you can somehow elude? If you have been honest about your approach and you really want to solve your procrastination problem, then the solutions you chose most often are the ones that will work the best for you.

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You can use ALL the solutions and ideas you selected, as you deem appropriate, but keep in mind those that came up most consistently during the personal planning process. These selected solutions may be your ace in the hole, when nothing else works.

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Putting the Plan to Work

Between saying and doing many a pair of shoes are worn out ~ Italian Proverb ~ You have come far in planning to defeat procrastination. There is only one thing left to do! You must put your plan in place. A plan on paper is not a plan, but simply a PLAN for a PLAN! Every attempt you make to implement the solutions you have chosen will help you establish new habits. You may fail occasionally and revert back to your old ways. But, be patient with yourself. The chances are good that you didnt become a procrastinator overnight, so you will probably not undue years of conditioning in one day! There are several things you can do to launch a successful plan to defeat procrastination: Tell others what you are planning. This will give you some momentum to get the plan started. You wont want to look bad in front of friends, family and co-workers. So, making your plan public will be a great help. Start today! Dont tell yourself that youve worked hard on your Personal Plan and now you deserve a break. That attitude is coming from the OLD voices, not from the new YOU! Even if you only do ONE THING you plan to do to implement a solution even if that ONE THING is small, you are sending a message to your brain that says I really MEAN THIS. Now, lets GET STARTED!

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Use the solutions and concepts you have chosen to create a calendar of exercises. Every day, test out another solution on the tasks and projects that crop up on that day. It will help to solidify your new habits and to remind you that you have weapons in your arsenal with which to fight the dreaded procrastination! Lead by example. Choose another procrastinator to take under your wing and show them the way out of the maze. By teaching someone else the basics of procrastination prevention, you are reinforcing your own new habits and solutions. And it is less likely you fall off that horse, if you have someone else watching you ride! Review your Personal Plan frequently. At the beginning of any lifestyle change, it is important to stay on track. If you slip too soon and too often, you may become disenchanted and decide to stop. The way to keep your motives and plans at the forefront, is to look at them often. And to really READ them and focus on what you said you would do. This will reinforce your dedication to your plan. Maintain an Internal Dialogue and Image of Success Imagery and affirmation are important tools to keep you on track. When you feel yourself getting weak and trying to find excuses NOT to do something, talk to yourself. Repeat what you want to get done and tell yourself in NO UNCERTAIN TERMS, that you are getting better and that you have plenty of examples of your success to demonstrate that improvement. If and when you DO slip, forgive yourself and renew your commitment to stay on track. Before you go to sleep at night, tell yourself you are an achiever, a productive person who has a plan to succeed. It sounds silly, but this type of affirmation works well to break old paradigms and change your image of yourself.

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As you talk to yourself, form a picture of yourself in your mind. That self is successful, confident and ON TRACK. Picture yourself completing a task and celebrating the completion of that task. Get the image as accurate and specific as you can, and hold onto that image while you affirm your success with your internal dialogue! Keep trying! You will get better at this technique as you practice. And, it works!

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Summary
Success is simple. Do what's right, the right way, at the right time ~ Arnold H. Glasow ~ We have come to the end of one path, and the beginning of another. Now, it is up to you! If you truly want to change your ways and stop procrastinating, you CAN DO IT! Review the solutions you chose, and get started on your plan TODAY! If you are a true procrastinator, you know that waiting to start THIS TASK, is only prolonging your life as a procrastinator! You may never be CURED of procrastination, but by using your newfound techniques, concepts and solutions, you can change your attitude and your behavior and you can change your life. Your friends, teachers, employers, family and co-workers will see you in a different light! You will be dependable and responsible and you will repeat the benefits of all dependable employees, students and friends. Your self-esteem will improve and your confidence will grow as you meet deadlines, achieve goals and prove to yourself that you CAN DO IT! It all starts with you! You spent a lot of time reading this book, working through the exercises and discovering the root of your procrastination problem. And, you established your own Personal Plan to Prevent Procrastination, using concepts and techniques to address your procrastination issues and to keep you on track. You have come far! As we said earlier, you must start this process now, in order to keep your momentum alive.
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The more practice you get at setting goals, making plans and staying on target, the more these techniques will become second nature. Remember we said that every time you give in to your tendency to procrastinate, you reinforce: Inaction Avoidance Current State Fear instead of instead of instead of instead of Action Proactive Participation Improved Condition Confidence

With that in mind, we will leave you now with a simple challenge.

Do you remember these two people?

Dennis Sarah
Dennis is a very bright man who by rights should be in a management position in a research firm. His skill and intellect is well-respected and yet he cannot get out of the lower level research levels. Why? Because he can never meet a deadline. In spite of numerous chances and understanding managers, Dennis is hopefully frozen in time. He makes grand plans to finish his book and to document the research plan he wants to get approved, but he never finishes anything. His family and wife have lost patience with what they perceive as apathy when, in fact, Dennis is very frustrated. He says he would change the situation if he could! Sarah is trying to complete her doctorate and has postponed it several times because she just cant seem to get the work done. She says that she works better under pressure, but when she waits until the last minute to do the work, she is unhappy with the results She often gets sick just at the wrong time, when something is due and again she misses a deadline. She finds it hard to concentrate and is prone to insomnia when the pressure is on, but still she cannot change her ways.

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Look at Dennis and Sarahs description of their procrastination problem. Ask yourself these questions: What do YOU think? What issues and roots do you think each of them has, and why do these issues cause them to procrastinate? Dennis What would YOU advise?

Sarah

What do YOU think? What would YOU recommend as solutions for THEM, if you were to advise them?

What would YOU advise?

Dennis

Sarah

This last exercise is a great test of your knowledge of the issues, and roots of procrastination, and the possible solutions for the various causes of procrastination. Remember, YOU are the expert on procrastination now!

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The more you practice your solutions, and the more you consider your options and keep your goals in mind, the more successful you will be. The techniques we gave you are tried and true, but there are many ways to address procrastination. With some thought and analysis, you may find ways of your own! If these new solutions work for you, then they are the RIGHT SOLUTIONS! Everyone procrastinates for a different reason. Some people procrastinate for many reasons, and some procrastinate for a different reason on each new task. So, these guidelines are just that: Guidelines! It is your Personal Plan to Prevent Procrastination that will help you defeat this monster! Thats because YOU designed it for YOU, to address YOUR reasons for procrastination. So get to work! Why are you waiting? Show the world the NEW YOU! Achieve your goals, succeed in your life, your career, school and/or your relationships, and KNOW that YOU are in CONTROL! You CAN stop procrastinating, NOW!

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