Listed
here are seven strategies you can use to reduce or eliminate many sources of
procrastination. The suggestions are tied to the days of the week to help you
remember them. Use this list to remind yourself that each day of your life
presents an opportunity to stop the cycle of procrastination.
MONDAY Make it meaningful. What is important about the task you’ve been putting off? List all the benefits of completing it. Look at it in relation to your short-, mid-, or long-term goals. Be specific about the rewards for getting it done, including how you will feel when the task is completed. To remember this strategy, keep in mind that it starts with the letter M, like the word Monday.
TUESDAY Take it apart. Break jobs into a series of small ones you can do in 15 minutes or less. If a long reading assignment intimidates you, divide it into two-page or three-page sections. Make a list of these sections and cross them off as you complete them so you can see your progress. Even the biggest projects can be broken down into a series of small tasks. This strategy starts with the letter T, so mentally tie it to Tuesday.
WEDNESDAY Write an intention statement. For example, if you can’t get started on a term paper, you might write, “I intend to write a list of at least 10 possible topics by 9 p.m. I will reward myself with an hour of guilt-free recreational reading.” Write your intention on a 3 x 5 card and carry it with you, or post it in your study area where you can see it often. In your memory, file the first word in this strategy – write – with Wednesday.
THURSDAY Tell everyone. Publically announce your intentions to get a task done. Tell a friend that you intend to learn 10 irregular French verbs by Saturday. Tell your spouse, roommate, parents, and children. Include anyone who will ask whether you’ve completed the assignment or who will suggest ways to get it done. Make the world your support group. Associate tell with Thursday.
FRIDAY Find a reward. Construct rewards to yourself carefully. Be willing to withhold them if you do not complete the task. Don’t pick a movie as a reward for studying biology if you plan to go to the anyway. And when you legitimately reap your reward, notice how it feels. Remember that Friday is a fine day to find a reward. (Of course, you can find a reward on any day of the week. Rhyming Friday with fine day is just a memory trick.)
SATURDAY Settle it now. Do it now. The minute you notice yourself procrastinating, plunge into the task. Imagine yourself at a cold mountain lake, poised to dive. Gradual immersion would be slow torture. It’s often less painful to leap. Then be sure to savor the feeling of having the task behind you. Link settle with Sunday.
SUNDAY Say no. When you keep pushing a task into a low-priority category, re-examine your purpose for doing it at all. If you realize that you really don’t intend to do something, quit telling yourself that you will. That’s procrastinating. Just say no. Then you’re not procrastinating. You don’t have to carry around the baggage of an undone task. Sunday – the last day of this seven-day plan is a great day to finally let go and just say no.
MONDAY Make it meaningful. What is important about the task you’ve been putting off? List all the benefits of completing it. Look at it in relation to your short-, mid-, or long-term goals. Be specific about the rewards for getting it done, including how you will feel when the task is completed. To remember this strategy, keep in mind that it starts with the letter M, like the word Monday.
TUESDAY Take it apart. Break jobs into a series of small ones you can do in 15 minutes or less. If a long reading assignment intimidates you, divide it into two-page or three-page sections. Make a list of these sections and cross them off as you complete them so you can see your progress. Even the biggest projects can be broken down into a series of small tasks. This strategy starts with the letter T, so mentally tie it to Tuesday.
WEDNESDAY Write an intention statement. For example, if you can’t get started on a term paper, you might write, “I intend to write a list of at least 10 possible topics by 9 p.m. I will reward myself with an hour of guilt-free recreational reading.” Write your intention on a 3 x 5 card and carry it with you, or post it in your study area where you can see it often. In your memory, file the first word in this strategy – write – with Wednesday.
THURSDAY Tell everyone. Publically announce your intentions to get a task done. Tell a friend that you intend to learn 10 irregular French verbs by Saturday. Tell your spouse, roommate, parents, and children. Include anyone who will ask whether you’ve completed the assignment or who will suggest ways to get it done. Make the world your support group. Associate tell with Thursday.
FRIDAY Find a reward. Construct rewards to yourself carefully. Be willing to withhold them if you do not complete the task. Don’t pick a movie as a reward for studying biology if you plan to go to the anyway. And when you legitimately reap your reward, notice how it feels. Remember that Friday is a fine day to find a reward. (Of course, you can find a reward on any day of the week. Rhyming Friday with fine day is just a memory trick.)
SATURDAY Settle it now. Do it now. The minute you notice yourself procrastinating, plunge into the task. Imagine yourself at a cold mountain lake, poised to dive. Gradual immersion would be slow torture. It’s often less painful to leap. Then be sure to savor the feeling of having the task behind you. Link settle with Sunday.
SUNDAY Say no. When you keep pushing a task into a low-priority category, re-examine your purpose for doing it at all. If you realize that you really don’t intend to do something, quit telling yourself that you will. That’s procrastinating. Just say no. Then you’re not procrastinating. You don’t have to carry around the baggage of an undone task. Sunday – the last day of this seven-day plan is a great day to finally let go and just say no.
Hello Marcelina,
ReplyDeleteFirst of all, I agree of all the points you have shared here for the 7-day procrastination plan. We should always give high priority to all of those things and responsibilities we had in our lives.
Thanks for sharing this to us.
Jam
I would say that low priority tasks are not really important at all. If I am pushed to do this task that is not my priority, I would rather pass on to it and move on with those tasks that I highly-prioritized.
ReplyDeleteWay to go Marcelina! I'm following through your posts.
Ogie
Great tips, I like that you suggested starting with the most meaningful task, once it is complete you will feel empowered. I have enacted this plan (today is reward day, I think an iced coffee will be my treat :) and it has gone very well so far.
ReplyDeleteI really like this seven day anti-procrastination plan! It seems more simple to do especially that you can memorize the steps easily and it's a great approach in order to stop procrastination. Thanks for the wise tips!
ReplyDelete