If you struggle with procrastination, you’re not alone. Procrastination keeps us from realizing our goals, finishing huge projects that cost enormous amounts of time and energy and can even hurt our relationships when those we love feel blown off or disregarded.
A common theme among procrastinators is the desire for perfection. People often procrastinate because they’re worried about doing something wrong. They want to do a good job the first time out, but they can’t do a good job until they practice a few times. So they’re stuck in a really miserable place.
The solution: Baby steps. Psychologists call it desensitization.
Procrastinators who are perfectionists tend to work themselves up to taking on some huge project to prove something to themselves. This only augments the misery, making it much worse. And then, the guilt and self-criticism really takes off.
Instead of sabotaging yourself in this way, choose something small.
Here’s an exercise that can help.
Create a list of all the things you’ve been putting off. It’s best if you put this in a journal so you can easily find it again. Scraps of paper can easily become misplaced and then it’s really hard to get started!
Once you have a few things on your list, take a look. Think about how it would feel to move forward with item #1. On a scale of 1 – 10, how much discomfort comes up for you? Write that number next to item #1. Continue with this through your list and take breaks whenever necessary. (Use the scale in a way that makes sense to you. 1 can indicate the most or least discomfort.)
Next, pull out your calendar. Find a day – once each month – to address things on your list. It can be just a couple of hours or all day or an entire weekend. When that time rolls around, pull out your list and take a look. Find something that weighs in as “not that uncomfortable” and something that looks manageable. Get everything you need together and jump in to get started.
Regardless of how much you do, take time to celebrate. Perfectionists often struggle with seeing what they’ve already done – opting instead to beat themselves up for what didn’t go right or for things they haven’t yet finished. No wonder you put things off! It’s like you’re punished every time you take a step forward!
So give yourself a pat on the back when you head in the right direction.
And instead of thinking about how hard it is to get started, consider how great it will feel when you’ve finished the job.
If nothing on your list appeals to you, it’s time to consider if you’ve got too many shoulds and have to’s on your list. If so, it may be time to pare those down. What can you delegate or let go of? What are some things on your list that you think you “should” do but you don’t really need to do?
The best list, of course, is one filled with things you enjoy doing. When everything on your list is something you look forward to doing, procrastination becomes a thing of the past.
Procrastinators struggle, I believe, because they’re often perfectionists but also because their lives are overflowing with things they don’t want to do. When you feel like you need to do everything perfectly, you can’t do much before life starts to feel completely overwhelming.
So pull out your “to do” list. If you don’t have one, make one up – write down all the things you need to do, all the things you think you should do and everything you feel is expected of you. Let it flow. Try to think of 100 things.
Now, go back over the list – quickly – and circle those things that inspire you. What do you want to do? If nothing stands out, add some things. What would you enjoy doing? How do you want to spend your time?
Look over your list again and get in touch with the feeling. How do you feel about each thing on that list? What would happen if you delegated or crossed off any items that drained your energy?
Right about now, the self-critical voice in your head is saying that’s impossible. It’s not.
In fact, the people who make the most money in their respective fields, who are the happiest in their lives and the most successful in their relationships do the things they love to do.
A lot of procrastinators are perfectionists. They feel that those who earn the most do the most perfect work. That can be true in certain fields, but in the vast scheme of things, the people who earn the most money and enjoy their jobs the most are intimately familiar with doing things “good enough.”
The time it takes to get from good enough to perfect is about ten times what it takes to go from start to good enough. And the real bear is that while it may feel just about perfect to the perfectionist, to others, the difference between good enough and perfect is not particularly noticeable.
Take a day – just one day – to do whatever you feel inspired to do and see how it goes. You may fear that you’ll lay on the couch all day. That’s unlikely to happen, but if it does, perhaps that’s just what you needed.
Most people who do this exercise find that they get done exactly what needs to get done and at the end of the day, they feel great.
Give it a try and then e-mail me to tell me how it turns out.
If you want to stop procrastinating once and for all, check out my LIVE learning pod – “The Underappreciated Art of Procrastination.” You’ll learn what your procrastination habit is trying to tell you and how to turn it around from self-sabotage to outrageous success.