Procrastinators Can Change

Dear Dr. LeCrone:

I have decided to make eliminating procrastination my primary goal for the New Year. Could you please make time to write on this topic?
-A reader in Maryland

Dear Reader:

Here are some techniques that may help procrastinators change their behavior.

In approaching a difficult task, avoid the tendency toward being overwhelmed by its perceived enormity.

Break the task into small parts. Set a goal for each component. Meeting the deadline for some of the easier or smaller parts provides a sense of reward and accomplishment. This encourages and reinforces the willingness to move forward with the next part.

Since setting a deadline is difficult for most procrastinators, writing down the task and the deadline often helps.

Study the task. Accept that parts of the task are more vital than others and must be accomplished first.

Learn to prioritize and stick with the priorities.

Utilize help. A procrastinator who is also a perfectionist may be unwilling to delegate duties for fear that it will not be done perfectly. Build trust in other people’s ability to help you.

Avoid interruptions. Work in a setting free from distractions and other commitments, because broken concentration can keep you from completing a project.

Structure periodic rewards for yourself. Stretch, take a break and briefly do something you enjoy. Then return to the task at hand.

Make the difficult parts a challenge. Recognize the value of broadening your capabilities, developing new skills, seeking new horizons.

Consider switching to another task if you become bogged down for too long on a particular element of your goal. Simmering your task on the back burner may not always be procrastination, but instead may be a time for creativity or intuition. Click back in when you have a new idea and plunge ahead.

Choose your time of day. Your internal clock tells you when your energy and creativity are at peak times.

Try using visualization. Find a quiet place, close your eyes and relax. Visualize yourself starting the unwanted task and beginning to work through it successfully. Many people find that visualizing success can “jump-start” them past their inertia.

Don’t put off attempting to change. If self-help techniques don’t work, consider seeking professional help.

I wish you well in your efforts. Your request was one of my top priorities this week.