How to Beat Procrastination... in a Minute or Less (unless
Breathing Space Institute
"Everyone procrastinates about some things, and most of us have areas
in our lives where we don't procrastinate at all. But for millions
of us, procrastination is a serious obstacle to performance.
Studies of employees at corporations suggest that employees may
engage in actual work for less than five hours a day. The rest of
the time is spent preparing to work, but not actually doing it. One
study found that about 90% of participants procrastinate on
occasion, and about 25% chronically put things off.
It's getting worse. People today are flooded with information --
news, E-mails, instant messaging, Internet databases, etc. The
constant flow of information means that more matters compete for
attention at any given time. It's easier than ever to put things off
until a later date or, in some cases, not do them at all.
What You Are
vs. What You Do
Even though procrastinators tend to have deep-seated traits in
common, such as fear of failure or the urge for perfection, the
tendency to put things off is mainly due to habits -- and habits can
As a management consultant, I have spent decades helping
individuals, small businesses and corporations manage their time
more efficiently. My experience shows that among the hundreds of
popular tricks for beating procrastination, there are only a few
that really work. Most of these techniques can be put into practice
in one minute or less. Among the best...
Set Specific Goals
Many people don't really make a distinction between their priorities
and their goals. That's a mistake -- you need both to work
Priorities are big-picture intentions. They are things you want to
achieve at some point, such as becoming healthier or getting a
promotion. Priorities tell you where you want to go, but don't
provide a roadmap for getting there.
People who focus only on priorities don't get a lot done because
they don't have specific action plans to follow. For that, you need
Goals support priorities. They're specific ways to accomplish what's
important to you.
Example: Suppose that your priority is to "be healthy." There's not
much you can do to achieve that on any given day. What you can
achieve are specific goals that make the priority possible. "I'll
get to the gym on Wednesday for a 40-minute workout." This is a good
goal because it's both specific and includes a time line for
Another example: Maybe you're stuck in middle management and want to
take the next step up the corporate ladder. This is the type of
priority that will probably require dozens of individual goals to
achieve. You might decide, for example, to take one university
management class each semester... make an appointment to tell your
boss that you're willing to take extra assignments... or introduce
yourself to key players in other departments in the next two days.
AVOID Information Overload
Do you try to collect every available piece of information before
making a decision? Since there's always more to know, you may find
yourself procrastinating -- and missing opportunities.
Solution: Trust your instincts. This isn't the same as acting on a
whim. It means collecting enough information to make an informed
decision, while at the same time trusting the knowledge and
information that you've accumulated over the years. One study looked
at the use of information in making decisions. Two groups at a
company were asked to buy a large piece of equipment. Participants
in one group were given large amounts of data -- analysis, articles,
spec sheets. Those in a second group had to decide with very little
data. After the equipment had been bought and installed, both groups
reviewed their decisions. Surprisingly, the group that had based its
decision more on general knowledge and instinct than on data was as
satisfied, if not more so, with its decision.
Don't Wait to be in the Mood
Can you imagine a pilot saying, "I'm not in the mood to land the
plane," or a heavyweight contender saying, "I'm not in the mood to
fight tonight"? You hear this kind of thing all the time from
The brutal truth: Most successful people produce on schedule,
regardless of how they happen to be feeling. The reality of today's
competitive world is that there isn't time (or money) to postpone
projects until someone happens to feel like doing them.
Helpful: Start projects even when you aren't feeling particularly
energized or creative. Force yourself to do something -- anything.
Most people find that they get "in the mood" once the work is under
way, even when they didn't feel that way initially.
Suppose it's late Friday, and you know you have to tackle a project
the following Monday -- and you're dreading it.
Try this: Preview the information beforehand. Flip through files or
brochures. Start a rough outline of what you're going to do and some
of the issues you need to think about. Glance at a few articles.
Then put it all away, and don't look at it again during the weekend.
Previewing material allows the subconscious mind to start
preparing... generating ideas... and letting plans take root. When
it's time to actually start the project on Monday, you'll already be
familiar with the material, which results in less anxiety -- and
less need to procrastinate.
TRY the Three-to-Five Method
This approach was pioneered by time management guru Alan Lakein.
When you're launching a new project, identify three to five elements
that you can complete quickly and easily -- and get an immediate
Suppose you've been putting off a task at home -- say, raking the
leaves. Identify three to five "mini-jobs" that have to be done --
getting plastic bags ready... finding the rake... getting your work
gloves out of the garage, etc.
Every task has multiple entry points. Don't start with the hardest
parts first. Start with something easy. Once you get going, the rest
of the project will fall into place more easily.
Helpful: Set short time limits initially. Pick an entry point that
will only take, say, four minutes. Short projects are mentally
easier to start -- and most people just keep going without watching
If you're not ready to launch into a big project, don't just dawdle.
Fill the time by completing easier tasks not directly related to the
project that will eventually need attention.
Example: Rather than immediately trying to decipher complicated
forms at tax time, take care of unpaid bills, file medical insurance
forms, answer correspondence, etc. These "warm-up" tasks have to be
done -- and doing them initially is like a mental stretching
exercise that creates a state of preparedness for the larger, more
complicated job to come.
Plot a Course
It's easy to procrastinate when you lack either a clear starting
point or a logical set of steps to take. A lack of direction
produces much of the anxiety that precedes starting any project.
Helpful: Jot down the main steps that the project requires. (You'll
probably add or subtract steps along the way.) Scratch out each step
as you're done, so you can track your progress.
Even if you're one of those people who can map things out mentally,
writing down individual steps "decongests the brain" and allows you
to focus your mental energy on the individual steps, rather than
worrying about the entire process. Suddenly, a daunting task looks
smaller and easier.
From Mike: Poor breathing can invite
putting things off. Your get up and go has got up and went.
Develop your breathing now
About the Optimal Breathing
An MD recommends Optimal Breathing®
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