Use this Amazing Technique to Deal With Procrastination Today

Have you ever wrote a list of “to-do” items for work or your personal life? Tasks that you know you need to get done on specific dates but for some reason you just can’t bring yourself to get them done.

For example, you tell yourself that you are going to clean up the house on Saturday. Saturday comes and you end up watching Netflix or spending time with family instead of cleaning rationalizing that you can clean up on Sunday. 

 Sunday comes and you end up going tubing at the lake with friends; rationalizing that you can clean up on Monday. Monday comes and well you get the picture.

This classic scenario of not starting a task that you know needs to be done is called procrastination. We all tend to put things off at times but when you consistently avoid difficult tasks and deliberately distract yourself you could be a chronic procrastinator.

 PROCRASTINATION AFFECTS CONFIDENCE

The issue with chronic procrastination is that it eventually starts to affect your confidence and belief in yourself when it comes to reaching your goals. This can set you up for a cycle of

• creating excuses as to why you don’t get what you want in life
• disappointing yourself by not showing up as the best version of you
• creating the limiting belief that you are not enough, i.e. “good enough”, “talented enough”, “smart enough” and so on to achieve your aspirations.

If you stay in this cycle, it won’t take long before you find yourself spiraling into depression or issues with anxiety.

 SIMPLE HACK TO END PROCRASTINATION

There are a ton of ways to end procrastination, but one of the best by far is, “temptation bundling”. This name was created by behavioral economist, Katherine Milkman, assistant professor at Wharton University of Penn. In her explanation, this concept is the combination of working on a “should do it” or long term goal while also getting a short term or immediate reward.

Here are a few examples:

• Longterm goal is a fit, healthy body, short-term reward is watching television. The temptation bundle would be doing some abdominal exercises while watching a movie.
• Longterm goal getting the house cleaned up because your family is visiting, short-term reward listening to your favorite podcast. The temptation bundle would be cleaning up the house while listening to your favorite podcast.
• Longterm goal reading and responding to daily email, short-term reward is eating a burger at your favorite restaurant podcast. The temptation bundle would be taking your laptop and sitting on the patio of your favorite restaurant, going through your email and eating a burger.

 The idea is that you are accomplishing a task that needs to be done by a deadline while simultaneously rewarding yourself. I’ve done this many times when I write my blogs as I will get one of my favorite latte’s and sip on it while I work. It literally brings me joy in a cup!

If you know that procrastination is keeping you stuck in an endless loop, then let’s chat. I offer a free coaching strategy call to women who are ready to stop procrastinating, want to get clear on their goals and create a plan to build their dream life. Just click the link and pick a date on my calendar here: https://bit.ly/TiffinyCalendar

Tiffiny J. Fambro, M.P.H.

Women's Empowerment Speaker/Coach

https://cccwomensempowerment.com/ 

Clarity ~ Confidence ~ Courage