Overcoming procrastination - two strategies

The lion in you is stronger than the bastard.

- Kerstin Hack

Do you know the feeling when you are faced with an important task but suddenly everything else seems more interesting? Welcome to the world of procrastination. This is the official name for putting off tasks. But why do we actually do this when we know better and actually want to do things? Why does the bastard win so often?

Emotions and procrastination

Studies show that procrastination is closely linked to our emotions. We often put off unpleasant tasks because they cause us stress, anxiety or even frustration. Our brain then looks for ways to avoid these negative emotions and often finds them in distractions such as surfing the internet or watching videos.

Tip 1: Firstly, realise that you have a good reason for putting something off. Usually the reason is emotional.

Typical emotions that we want to avoid are

• Uncertainty: We don't know where to start and that triggers uncertainty.
• Shame / anger at ourselves or others: Actually, we should have done it a long time ago. Or about the fact that you have to do it.
• Boredom: We just don't feel like it. There are so many things that are more interesting - social media, for example.
  

The role of self-regulation

Researchers have found that successful coping with procrastination is strongly linked to our ability to self-regulate. People who are better able to control their emotions and manage their actions are less likely to procrastinate. However, this does not mean that procrastinators have less discipline - rather, they may lack effective strategies for regulating their emotions.

If you need help with this, you are welcome to send a Book emotion coaching with me. I help you to recognise your emotions, name them and use them sensibly. We can all learn self-regulation. It is an important key to success in relationships, work and everyday life.

Strategies for overcoming procrastination

So how can we tackle and overcome procrastination in a meaningful way? Here are some proven strategies:

1. Self-reflectionAnalyse your own procrastination patterns and identify which emotions cause you to put off tasks.
2. Objectives and planningSet clear and realistic goals for your tasks and create a detailed plan on how you will achieve them.
3. Reward systemsReward yourself for completing tasks to reinforce positive emotions and maintain motivation.
4. Emotion regulation techniquesLearn emotion regulation techniques, such as mindfulness meditation or cognitive restructuring, to better deal with stress and anxiety.
5. Step-by-step procedureDivide large tasks into smaller, doable steps to make them seem less overwhelming.
6. Focus: Be in a place with as few distractions as possible where you can work effectively. This is different for everyone. Some people need an office, others need the kitchen table, others love bustling cafés. But maybe a change of scenery will help you. You can book a Book time out on board. Work on your dreams undisturbed and focussed in the middle of the Spree.

By applying these strategies and strengthening your self-regulation skills, you can deal more effectively with procrastination and increase your productivity.

Keep at it and recognise that it is normal to procrastinate from time to time. But with the right tools and a positive attitude, you can successfully overcome your procrastination habits and achieve your goals.

The inner bastard who postpones everything costs a lot of energy.

Once you have it inside you, you can use it to help you make decisions.

It works like this.

1. Discover the reason for procrastination
   When we think about a task, we feel emotions that we experience as unpleasant. We do everything we can to avoid feeling negatively associated emotions.
   
2. Recognise the reason for postponement
   The truth always sets you free. Even the truth about not wanting to do something - admitting this is a first step in the right direction.

Experts in effective working say that you should tackle one to three important tasks a day. And then there's all the small stuff.

It is often the case that we keep putting off the most important tasks because they are demanding or inconvenient.

Instant tip against procrastination

Ask yourself or your inner bastard about your professional and/or private daily or weekly planning:

• What important task am I currently putting off?
  

Then choose this as the first and most important task of the day. For me, for example, it was to create a list of upcoming webinars. This is important for my team and me, but I didn't feel like doing it. So it was put at number 1 of my most important tasks. And I did it.

So decide on this one thing and then just do it. Most of the time it's not as bad as you think once you've started. And it feels really good.

If you have the feeling that you are always standing in your own way and blocking the success you would like to have in your everyday life or career, then I have help for you.

The small, handy book

Success. Plain and simple.

Here you will find

• Some of the best strategies for success from A-Z. 26 short chapters
• Really practical tips to help you get the success you deserve.
• Also a wonderful gift (not only) for men

I hope you enjoy taming your inner bastard. And JOY for the things you've been putting off that you'll get done in no time.

Extra tip: "The lion in you is stronger than the pig dog!" is the slogan of my Online life training LEO. Live strong as a lion.
Every week at LEO, I teach you effective strategies for mastering your life.
LEO is currently closed to new members. But you can here in the waiting list to be the first to know when you can join LEO again.

I wish you every success in overcoming your inner bastard today.

If you want to help me not to procastinate and to push the bottom of my new ship forward, please have a look at here to the crowdfunding. I'm currently building an event and location centre in the middle of the water, in the middle of Berlin.

Below deck: Recovery Centre for people who want to regain or maintain energy.

Upper area: Event Space for concerts, events, co-working, celebrations.

We have already crowdfunded the replacement of the corrugated iron roof. Yay!

Now it's the floor's turn.

Are you in?