Established, since 1997, leading UK based training provider.

How to Stop Procrastinating

How to Stop Procrastinating

How to Stop Procrastinating

Here is a simple three-point plan to stop procrastinating:

  1. Think about the painful consequences you will suffer if you DON'T do the task.
  2. Think about the pleasurable benefits you will enjoy if you DO complete the task.
  3. Just start it

1. Think about the painful consequences you will suffer if you DON'T do the task.

The reason you procrastinate is because, each time you think of doing the task, you think about how painful, or boring, or difficult, it will be.

And since you are pre-programmed to avoid pain, you avoid tasks that you find "painful", and you seek out other tasks that are more "pleasurable".

You can harness the power of your natural predisposition to avoid pain, by thinking about the painful consequences you will suffer if you don't do the task at hand.

Make a list of at least five painful consequences you will have to suffer if you don't:

  1. Do the laundry.
  2. Do your accounts.
  3. Tidy up the kitchen.
  4. Arrive on time, (to catch the train), etc.

The more you dwell on the painful consequences you must suffer if you do NOT do something, the more you will feel compelled to get-on and do it.

2. Think about the pleasurable consequences you will enjoy if you do complete the task.

Because you are motivated by pleasure, you should think of all the pleasurable benefits you will enjoy IF you complete the task. Make a list of at least five pleasurable benefits you will enjoy, when you have successfully completed the above tasks.

The more you dwell on the pleasurable benefits of completing the tasks, the more you will feel compelled to get-on and do it.

3. Just start it.

The last step is just to start.

Start with the beginning of the first part of the job.

If you have been procrastinating on working-out, just say to yourself, I will go to the gym and I will do the first warm up sets of the first exercise, then, if I don't feel like it I will come back home.

Of course, you know what will happen.

By the time you have finished your warm up sets, your momentum will have gathered its force and you keep going.

You have the best workout you've ever had, and you can go home and feel the pleasurable benefits of overcoming procrastination and getting the job done.

"You don't have to see the whole staircase, just take the first step." Martin Luther King Jr

Blogs by Email

Do you want to receive an email whenever we post a new blog? The blogs contain article 5-10 minutes long - ideal for reading during your coffee break!

Your Comments

Further Reading in Time Management

  • Time Management Essential Skills
    You don't have enough time to do everything for everyone, so you must learn these three essential skills.
    Read Article >
  • The Magnificent Seven Time Management Tips
    Are you struggling to do everything you need to do?Would you like to be better at managing your time? Try these seven tips to get yourself more organised. Being a good time-manager is not as difficult as you think.
    Read Article >
  • Time Management Questionnaire
    Everyone has the same amount of time, but some people manage to make more progress. How do they do that?
    Read Article >
  • How much can you do in less than half an hour?
    Not enough hours in the day? If you put your mind to it, you can get a lot done in a half hour or less. Spending a short time each day to something you don't think you have time for, will eventually pay off.
    Read Article >
  • Five Time Management Mistakes
    Stop doing things that don't contribute directly to the achievement of your goals. Here are five common time management mistakes and how to fix them.
    Read Article >