Dr. Jennie’s Corner
Seven Tips for Overcoming Procrastination
Whether you are consciously aware of what you put off or not, your subconscious holds onto these unfinished tasks. This buildup of subconscious "to-dos" can negatively impact your health and well-being, draining your energy and preventing you from completing tasks.
To work towards overcoming procrastination, start with these few steps:
1. Self-reflect and take honest stock. Consider these questions:
Are you putting things off you don’t like? What is your thinking about doing things you do not enjoy?
Are you putting things off that you think are difficult? What is your thinking about doing hard things?
Are you putting things off that will take a lot of time? What is your thinking about managing your time?
Are you putting things off to use the last-minute adrenaline rush to be motivated? What is your thinking about motivation and urgency?
Are you putting things off that are good for you but uncomfortable? Remember, self-care is not always easy, but it's always important. What is your thinking about self-care and being uncomfortable?
2. Break larger projects into smaller tasks.
Tasks can often feel overwhelming or time-consuming. Breaking them down into smaller, more manageable steps can make it easier to start sooner.
3. Avoid overloading the day.
It’s okay to plan projects over several days. Packing too much into one day can create subconscious stress and a sense of failure. Be realistic and give yourself grace about what can be accomplished today.
4. Use the two-minute rule.
If a task will take two minutes or less, do it immediately. This helps avoid the buildup of small, easily accomplished tasks.
5. FOCUS - Follow One Course Until Successful.
Emphasizes dedicating yourself to a single task or goal until it's achieved, avoiding distractions and multitasking. By staying the course with persistence, you improve productivity, reduce overwhelm, and increase the likelihood of success.
6. Hold yourself accountable, but don’t overcorrect.
It’s essential to get things done. Setting and achieving goals is a natural way to release dopamine, a positive hormone that creates a positive feeling. Celebrating your successes is a natural and healthy way to create a positive self-image and mindset.
7. Celebrate your successes along the way.
Celebrating your successes will help release dopamine, reward your brain for completing tasks that were put off in the past, and leave it craving more positive, healthy rewards.
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