From Procrastination to Motivation

Why do some people procrastinate when putting things off eats up their peace of mind and vitality? Most of us put things off because they are too difficult, time-consuming, or unpleasant. Yet putting them off results in more stuff to keep track of and worry about.

The two types of motivationr
Fundamental to dealing with procrastination is knowing how best to motivate yourself.

Towards Motivation emphasizes the benefits of doing something, paying attention to the pleasant feelings, such as achievement, success, enjoyment, and status, experienced as a result of taking action. This is commonly referred to as the "carrot" method.

Away From Motivation focuses more on the consequences to be avoided, the feelings experienced from inaction. This is sometimes referred to as the 'stick' approach to motivation and is frequently considered to be the 'negative' way of motivating.

Both of these types can produce motivation. The trick is to know which one works best for you. Neither is necessarily better than the other.

A very 'positive' Towards motivational approach, in which you focus on all the benefits of doing something, will rarely work in dealing with your own procrastination. Using an Away From approach, by focusing on the consequences of inaction you're much more likely to get things done.

Six steps for dealing with Procrastinationr
Consider something you like to start procrastinating on. Make sure this is something you could have acted upon before now. Set aside about 15 minutes or so for the following exercise.

1. Take a few minutes to feel just how much stress putting this off has already caused you.
2. Consider and feel just how much stress procrastinating is really causing you, in every way. Are you feeling guilty for your inaction, etc?
3. How much discomfort it will cause you if you continue to do nothing about it for another few months?
4. Now, let's switch gears and uncover how it will fee to have taken action and completed your project.
5. Compare the cost of taking action (in terms of energy, effort, time) with the cost of not taking action. Write it down.
6. Once you recognize how much you're losing by not doing it, and how much time and energy you'll save yourself, ACT!
7. Begin taking action right this minute. Commit to seeing it through to completion.

Motivating yourself is an emotional rather than an intellectual exercise. So take the time to really feel both the Towards and the Away From emotions rather than simply making lists of feelings. Deal with just one procrastinating issue at a time. It's easier to focus your attention and your motivation this way.

Immediately you've completed the task, make some notes on the same sheets of paper about how you feel. Reading through it now and then will remind you of the discomfort and distress that you cause yourself each time you procrastinate and on the benefits of adopting a new 'do it now' attitude.