“Procrastination is my sin. It brings me naught but sorrow. I know that I should stop it. In fact, I will–tomorrow” ~ Gloria Pitzer
If procrastination is a sin we’re surely all a little “guilty” of it.
Worse still we’re the ones who suffer most from it.
It’s mostly a question of degree. Estimates range between 20 and 70% of people report that procrastination gets in the way of getting what’s important done.
By definition, if you’re “a procrastinator” that’s what’s happening. You’re attending to less important things before the more important ones.
This is where hacking procrastination can also be a “happiness hack.” Because attending to what we know makes us happy (arguably up there in importance) frequently falls far behind less important distractions.
People often “know” what they need to do to be well but struggle to give themselves their right conditions.
On some level people who struggle and procrastinate know it. And this is where “guilt” comes in. I know what I’m supposed to be doing and I’m not doing it!
WHY? why would I do that? what’s wrong with me?!
Truth is, there isn’t ONE reason, there are plenty of different reasons, indecisiveness, ambivalence, fear of failure, exaggerated optimism (about time, about the task) and the list goes on.
But mostly – the reason doesn’t really matter!
And this is the basis of the procrastination hack. People spend more valuable time analyzing and mostly judging and undermining themselves with their analysis than taking productive action to get back on track. (They don’t call it analysis paralysis for nothing!)
If you wrestle with procrastination and find yourself psychoanalyzing yourself STOP! Most of it is confidence busting, guilt inducing, and simply unhelpful.
If you want to make productive gains allow yourself only one analytical question. Am I certain I still intend to do this? (engage a healthy practice, ignite a change, place a call, solve an outstanding issue that drains your happiness)
Sometimes the real answer is that you have no intentions of doing it and you should take it off your list and inform anyone who absolutely needs to know. Put it to rest.
BUT, if you truly are committed to doing it, you’re singular focus should be ACTION.
Specifically, place your focus on the very next small step you can take that will give you a sense of progress to break through the procrastination inertia. Don’t require completion, only movement.
Progress not only brings you tangibly closer to accomplishing your goal, it changes the momentum, you start to feel satisfaction that comes with progress, along with new energy and confidence to tackle the next step. And essentially increase your chances of really getting there!
And while you’re still feeling good about your victory over procrastination, try to identify the next step to keep your momentum.
If you really want to get crazy with it, stare down another one of the tasks you’ve been procrastinating about and see if there’s isn’t a small step you could take to unlock another one!
The procrastination”battle” is really all about overcoming the obstacle of inertia (and all the negative emotions that go with that) so anything you do to productively move is a win.
Once you’re moving, putting the steps in place (or back in place) that make you feel good – then the positive snowball takes hold and you’re well on your way.
Here’s a recap of the steps:
Step 1. Stop psychoanalyzing (and avoiding dealing with it!). If you’re analyzing your childhood or your psyche to identify the deep-rooted source of your procrastination – STOP and go to step 2!
Step 2. Do one last check to make sure you really intend to complete the task. If you’re honest and you never plan to do it – take if off your list. Otherwise proceed to step 3.
Step 3. Write down your target or goal. Identify the very next small step you could take to move you toward your goal. Make it small and achievable with minimal effort. All you want is progress.
Step 4: Feel good. Enjoy the sense of satisfaction of having broken the hold procrastination had on you and focusing on what’s important to you.
Step 5: Build up the positive momentum by identifying the next small action.
Step 6: Repeat until you feel the forward momentum is in place and the benefits take over sustaining the effort.
Step 7 (optional): Revise your identity or diagnosis. If you’re taking action on your important tasks…you probably no long meet the criteria to be called a procrastinator! You’re someone who takes action!
“Procrastination is the thief of time, collar him.” ~ Charles Dickens
happiness contagion mission 