Stop Procrastinating!

You know that cleaning out the garage won’t kill you and that declining a 50th-birthday invitation won’t destroy that friendship. But you’d swear the opposite were true given how much dodging, weaving and creative obstacle building we do around tasks that generate dread in our heads. Addressing unappealing to-do-list items may not result in happy outcomes all round (for example, your friend may well be hurt if you miss her milestone), but it does help clear your mind. It also makes it easier to live in—and enjoy—the moment, because you’re no longer distracted by the nagging things you’d rather not do.

Our gloomy musings about how a task or decision will play out are often unrealistic. You may find that cleaning the garage ends up being kind of fun (I said kind of!), and your friend may completely understand why you can’t be at her party. Use these three steps to clear your mind and conquer your own evasive tendencies.

1. Recognise the signs

Being aware that you’re putting something off is half the battle. Your anxious thoughts (I must do my tax) are often followed by excuses and inaction. Recognise your justifications as the avoidance tactics they are, and commit to a more productive mindset.

2. Start small

As the old proverb goes, ‘an elephant can be eaten only in small bites’. Stick to this general principle when tackling something you see as a chore. For example, when you catch yourself saying you have no time to do your tax today, ask yourself whether you can spare just 30 minutes preparing receipts for your accountant. Then resolve to do another 30 minutes tomorrow. You’ll have the job done before you know it!

3. Tell someone

If you’ve been struggling to finish something and you want to finally put it behind you, commit to doing it, then tell someone about it. Sharing your intentions with other people helps focus your mind, and, if the person you tell is supportive, his or her encouragement and suggestions might be just the extra motivation you need to get it done.

When you’re avoiding ...

Tackling a tedious chore (clearing out your junk room or mowing the lawn)
Try this: Make the task fun. Perhaps it’s time to hold a garage sale, or invite your friends over for a barbecue in your freshly mowed backyard. With a little imagination, you might even tick two boxes off your list.

Lacing up your trainers to exercise
Try this: If you’ve struggled to stick with your exercise routine, shorten your focus by taking baby steps that can help get you back into it. For example, set a goal to walk around the block. Then build up to two laps around the block. String enough of these small goals together, and you’ll soon be taking kilometres in your stride, endorphins flowing!

Having a difficult conversation
Try this: Often, the challenge here is not knowing what we want or need to say. Alleviate this concern by writing down what you really need to get across; ask a friend for advice if you’re feeling unsure. Then remember that though you should be as empathetic and considerate as possible, you can’t be responsible for other people’s feelings.

Learning Spanish (or another new skill that fascinates you)
Try this: Picture the result. Attempting anything outside your comfort zone is not easy, but imagine how pleased you’ll be when you’re able to communicate on the streets of Madrid or when fragments of the Spanish news start to make sense. Olé!

Gordon Spence is a psychologist, an expert in performance and motivation, and a researcher and lecturer within the Coaching Psychology Unit at The University of Sydney.