I have a problem with procrastination and motivation. There are many things I want to do to take control of the direction of my life, but can't seem to take that first step. Maybe it's a fear of failing or giving up something I'm accustomed to, to make time for the new thing, I don't know. But, I have goals of exercising, of writing, of learning new computer programs to advance my career, but, I keep coming up with excuses to start next Monday. I even try to tell myself sit down, make a calender and hold myself accountable, but even that doesn't get done. What am I doing that is keeping me from succeeding in this, what can I do to accomplish my goals?
Sincerely,
I'll do it tomorrow... I swear.
Dear I'll do it tomorrow,
Procrastination is something that everyone has faced at one time or another. That monkey on your back tugging at you trying to convince you to finish something. That paper in college that absolutely needed ALL NIGHT to complete including the multiple Dunkin Donuts runs and worthless trips to the library. Course these days, kids are probably finding much better ways to procrastinate including Facebook, Blogging and Tweeting. Can you imagine having that to battle nowadays? And, I digress...
Let us first understand exactly what procrastination is. This is what Wikipedia had to say:
Procrastination refers to the counterproductive deferment of actions or tasks to a later time. Psychologists often cite such behavior as a mechanism for coping with the anxiety associated with starting or completing any task or decision.
Procrastination may result in stress, a sense of guilt and crisis, severe loss of personal productivity, as well as social disapproval for not meeting responsibilities or commitments. These feelings combined may promote further procrastination. While it is regarded as normal for people to procrastinate to some degree, it becomes a problem when it impedes normal functioning.
Procrastination is indeed a vicious cycle. The dread of starting the task leading to the dread of not completing the task leading ultimately to the dread of letting others and yourself down. I believe that much of this begins with our self-esteem. In order to begin a task we need to feel empowered that we can actually do the task. This is why it is easier to break tasks down to simpler components. You mention exercise. That is a fairly broad term. If it were that easy we would all be Billy Blanks and call it a day. Start with manageable expectations for yourself. Take a walk. Go for a hike. Do something you enjoy. Acknowledge that exercise is good for your self-esteem in that it helps to clear your head and boost your levels of serotonin. Set a realistic goal for yourself and go from there.
Understanding yourself better may also assist with becoming more goal oriented. Are you stressed? Feeling overwhelmed? Lacking in resources for completing various tasks? Struggling with symptoms of anxiety? All of these things work against you. In some cases you may be able to do some work to alleviate some of these variables. Are you getting enough sleep (approx. 7 hours per night) and eating right? These may sound obvious but it is important to make an honest assessment of your habits and ensure you're taking care of your fundamental needs.
Making a list is a really good start. If your goals are to exercise, learn a new program and put some time into your writing, then start with what you know. Figure out the resources you'll need to assist you with completing the tasks you aren't sure about and start small. As you start to accomplish the small goals you will appreciate the sense of satisfaction and feel motivated to keep going. We are results driven species. As you start to cross things off your list you should feel empowered to continue. Starting is the hardest part. But, once you begin you get the momentum going and thus comes the reward.
Motivation and drive are not always innate qualities. Sometimes we also need a little outside support. Our loved ones (while usually have our best interests in mind) aren't always capable of offering the right kind of support. What might motivate them may not motivate you. That's ok. And, if you need some external support (and all of us do) perhaps it's time to utilize another perspective. How and where you find that is up to you. It may be a self-help book about procrastination or a friend or mentor you trust. It may even be the unbiased opinion of a professional. You know, Freud was definitely onto something with his theory behind "on the couch". Talking to someone is simpler than you may think and many companies provide Employee Assistance Programs (EAPs) that provide several sessions as part of your insurance benefit. Use it. It's there for a reason. Many of us encounter various times in our life when figuring out our next direction in life requires some deeper thought, consideration and external guidance.
This was a fantastic question that surely many if not all readers can relate. Thank you for sending it along. I hope that I was able to give you a brief overview of some things to consider. Best of luck to you and congrats on taking your first step to attaining a goal. Talking about it.
Best,
Lara
Understanding yourself better may also assist with becoming more goal oriented. Are you stressed? Feeling overwhelmed? Lacking in resources for completing various tasks? Struggling with symptoms of anxiety? All of these things work against you. In some cases you may be able to do some work to alleviate some of these variables. Are you getting enough sleep (approx. 7 hours per night) and eating right? These may sound obvious but it is important to make an honest assessment of your habits and ensure you're taking care of your fundamental needs.
Making a list is a really good start. If your goals are to exercise, learn a new program and put some time into your writing, then start with what you know. Figure out the resources you'll need to assist you with completing the tasks you aren't sure about and start small. As you start to accomplish the small goals you will appreciate the sense of satisfaction and feel motivated to keep going. We are results driven species. As you start to cross things off your list you should feel empowered to continue. Starting is the hardest part. But, once you begin you get the momentum going and thus comes the reward.
Motivation and drive are not always innate qualities. Sometimes we also need a little outside support. Our loved ones (while usually have our best interests in mind) aren't always capable of offering the right kind of support. What might motivate them may not motivate you. That's ok. And, if you need some external support (and all of us do) perhaps it's time to utilize another perspective. How and where you find that is up to you. It may be a self-help book about procrastination or a friend or mentor you trust. It may even be the unbiased opinion of a professional. You know, Freud was definitely onto something with his theory behind "on the couch". Talking to someone is simpler than you may think and many companies provide Employee Assistance Programs (EAPs) that provide several sessions as part of your insurance benefit. Use it. It's there for a reason. Many of us encounter various times in our life when figuring out our next direction in life requires some deeper thought, consideration and external guidance.
This was a fantastic question that surely many if not all readers can relate. Thank you for sending it along. I hope that I was able to give you a brief overview of some things to consider. Best of luck to you and congrats on taking your first step to attaining a goal. Talking about it.
Best,
Lara
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