Archive for procrastination
Ending Procrastination – Even if…
Posted by: | CommentsWhat Is Draining Your Resource Pool?
Posted by: | CommentsImagine that your body is a car. Your fuel is obviously the food you put inside it, much like the gasoline you pump into the tank of any Ford, Chevy or Dodge etc. This fuel is converted into energy to propel you along your life’s course, physically and mentally. The car uses the spinning motion of the engine to generate electricity for the lights, radio, power windows, power brakes, sensors, air conditioning, safety equipment and so on. When you use more and more of these pieces of equipment on your car, your fuel is depleted faster and faster. Most of us have experienced the fuel drain when driving a long distance running the air conditioning on full blast versus how much fuel is used when the air conditioning on is not on. Or the drain on the engine when climbing a steep hill with air conditioning on versus much easier the car seems to negotiate that same hill without the air conditioning on.
These same principles work on you in your daily life. As you go though your daily activities your level of energy needs rise along with your fuel consumption. If your working hard on a stressful job you use up energy quickly and your fuel level decreases. Pausing for a good meal, pumping fuel back into your ‘tank’ raises your level back up. But one thing we need to know is that it is not always what we do that has a drain on your pool of fuel.
Every action you take of course has a drain in your pool of resources. But one thing many folks do not consider is actions you do not take can have a serious drain on your fuel tank, mentally, and emotionally. Taking away energy that could be put to far more productive use. Think about if for a moment, you get up early, take an invigorating shower, and you are off to work. You listen to good music or positive motivational material on the way to work. You are feeling great as you pull up to the office. Getting to the door you open it and there it is, the disorganized room that you have been meaning to clean up for some time. This instantly has a depleting effect on your energy reserves, bringing them down. To build on this, on your way to lunch later you remember that you need to get your oil changed, more than seven hundred miles ago. More energy gets drained away.
These are only a couple simple examples. What if you have parents that live more than a thousand miles away and you realize that they are not going to be around much longer? Or, you are working on that big project and keep putting off that one task that really is not the most appealing to you, yet is critical to the completion of the project. These are just a couple more things that will drain your energy away and yet you are not ‘doing’ anything. So you can see it is not only what you do that depletes your energy, there is also what you do not do. They distract you, make you feel guilty, and siphon away at your fuel reserves. All this energy would be far better used on accomplishing your goals.
If you flip open the hood of your car you will see power cords and fuel lines connecting the engine to all the individual components of your car. This same principle works in your life, all those inactivitys have a ‘power cord’ to them draining your battery of its precious resources. Watt by watt, gallon by gallon all these power cords and fuel lines to things like unreturned phone calls, needed oil changes, disorganized desks and homes, unappealing yet necessary tasks undone, late bills etc., all of these will slowly (or often quickly) deplete your fuel tank. What you need to do is sit down and identify and eliminate all this drainage from your life. Below I am including a few things that are common drains on your energy resources:
- Spending too many hours in front of the Television
- Car needs an oil change or other service/repair
- Disorganized desk, office, home, garage
- Clothing that is tattered or in need of update
- Home décor that does not nurture your values/preferences
- Negative people
- Not being in a supportive relationship
- Being in a relationship that needs to end
- Working with people that result in you compromising your values
- Lack of proper or needed office equipment
- Overwhelmed with the mass of information that is bombarding you
- Avoiding conflict or confrontation
- Consistently stressful work leaving you exhausted/unsatisfied
- Not enjoying your job
- No personal interests that stimulate your mind
- Having a health issue that you are not getting help with from a qualified professional
- Not getting regular physical/dental check-ups
- Partaking in food that is not good for you too often
- Too much month at the end of the money
- Paying bills late
- Paying taxes late
- No plan for your financial future
- Insufficient insurance coverage (life, home, auto etc)
These are but a few examples to get you started on your own list. Once you sit down and compile your personal list of items stealing from your energy pool, count how many there are. Now do you see where a lot of your energy is going? While you may not be taking action on these, you will still be expending energy on them by way of them stealing it from you. Suppose the list above was your list and each one of them represented two watts of power. Now if you only have one hundred watts to work with each day, these twenty-three items would be stealing forty-six watts from your daily one hundred. Forty six percent of your energy is depleted as a result of your inactivity, leaving you with only fifty-four of your original one hundred watts. This will obviously have a serious impact on what you can get accomplished in your activities towards your goals, dreams and desires.
But now that you realize these are stealing away from your ability to reach your goals. You can reapply some of that stolen energy to get them accomplished and cleared off of your to-do list. The simply action of beginning to work on these items, that are distracting and draining you, will give you a tremendous relief. As you take care of these one by one you will begin to additionally feel a sense of accomplishment and a boost in your energy. This boost will be a motivating force for you to take on and clear off the next item. The action on the next item will again fuel your relief, sense of accomplishment and give you yet another resulting energy boost. Through the action on each item the cycle will begin again, until you have pulled the plug on all your energy draining items.
Imagine what you will be able to do when you go from fifty-four watts up to ninety or even your full one hundred. You will feel better, you will work more effectively and efficiently and you will get more done towards your goals. Mostly I personally believe the biggest win is that you will enjoy your life ever so much more.
Think Successfully & Take Action!
Tracy Brinkmann
One of Today’s TOP Motivated Coaches & Author of Sucess Atlas Programs
Five Ways to Break a Bad Habit
Posted by: | CommentsOkay, let’s start of with a round of pure honesty with each other as well as with ourselves. We all have a bad habit (or two or three) that we would love to be free of. It might be biting our nails, overeating, procrastination, smoking or any other one from the long list of nasty, success sucking habits – many of which are much easier to eliminate than imagine.
Now for the good news! With some shifts in your perception, perseverance, and determination you CAN be free of that nasty little habit (or those nasty little habits if you are like I was.) In order to make it easier for you to shake that habit free from your life I want to give you a few tips on dump it like the morning trash.
Here are five strategies that can help you break a bad habit:
- Commitment. Is this something that YOU truly want to accomplish? Make sure it is! After all, it is nice to “talk the talk,” but in the end you will need to by “walking the walk” as well – or you will feel worse about yourself AND you will still have the habit. So, Be honest with yourself! Is not honestly the right time to kick your bad habit? If it is, are you trying to flush this bad habit for YOUR own reasons, or are you falling to the pressure of someone in your circle of influence?
- Only take on this commitment for one person – YOU! Don’t let yourself be pressured by others. It is your time and energy not theirs that will be expended on make this goal a reality, so invest your time and energy in the way YOU believe will give you the greatest end result.
- Journaling. A life worth living is a life worth recording. Every time you find yourself engaging in your targeted bad habit…Jot down it down. I do not want you to look on this as a way to punish yourself, but rather, as a way to give you an insight of just how often your undesired behavior is occurring. This insight will better arm you in devising ways to break this bad habit.
- Be sure to include the thoughts and feelings that you experienced just before and/or during the behavior (bad habit). Again, this will give you insight on whether you are engaging in this habit out of stress, boredom, being tired, etc. It may seem a bit time consuming to record all these thoughts and actions, but I can attest that it will be a wonderful tool in speeding up your success in breaking your bad habit.
- Fill the void – Choose an alternative behavior. Getting rid of a bad habit creates a ‘vacuum’ – the universe does not like vacuums (except in space). So you will need to pick some other activity or behavior that will serve as either a short term reminder of or, a long term replacement to, your bad habit, thus filling that vacuum.
- For example, after serving six years in the military I came out with bad cussing habit. When my daughter started learning to talk, I decided I did not want her to pick up my adult language so I to choose to drop the consonant ridden four-letter words from my vocabulary. In their place I choose to put the word ‘bloody’as a long term replacement. Thus, allowing my passionate nature to express itself but in a more acceptable manner.
- Some other ideas are to take a walk, read a book, sing a song, or cook. Any activity can be used as an alternative behavior. But remember, you do not want to replace one bad habit with another one, but anything that can redirect your focus works well.
- Start scheduling the replacement NOW! Now that you have selected your alternative behavior, immediately start inserting it in place of your bad habit. But in some cases a gradual shift may work better for you than a complete and immediate change.
- Perhaps in your habit’s case it would be better to start with once this week, then twice next week, and so on, until you are practicing your alternative behavior instead of the bad habit consistantly.
- Remember, you did not learn your habit overnight, do not expect to change it overnight. Please practice patience! People learn different behaviors at a different pace. Just because your best friend was able to quit smoking in one week, does not guarantee that you can. Nor does their need to take three months to loose two pounds mean you need six month to loose four.
- Share this GIVE UP goal! Zig Ziglar taught me that when it comes to your goals, you share your Go Up Goals carefully with trusted people. But your Give Up Goals – those you share with everyone. Do not keep this a secret. If you have made the decision to break a habit, tell your friends, your family and your co-workers. This is the time when you need their support to help you be successful.
- Whether you succeed or not, choosing to try and break a habit is taking a major leap in a positive direction. That is why it is important to share what you are trying to accomplish with those that can help remind you. The people in your life that care, even a little bit, will be there to encourage you, offer support, and help you wherever they can.
Again, lets be honest, breaking a bad habit can be a difficult task, but it is not an impossible one. Use these techniques to make your journey easier, then celebrate your accomplishment when you’ve succeeded – because you did it and you deserve it!
Think Successfully & Take Action!
Tracy Brinkmann
One of Today’s Top Motivated Coaches & Author of Success Atlas Programs.
http://YourSuccessAtLast.com
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Overcoming Procrastination Part 3 Text
Posted by: | CommentsProcrastination only seems like a harmless habit,
Procrastination has many negative consequences
Procrastination can even have LONG lasting costs!
Hey Tracy Brinkmann here from Your Success At Last .com. We here we are with entry three of your Procrastination series. Over the next few blog entries I will share with you tips for overcoming procrastination.
First, thank you for all your positive emails, tweets and feed back about this procrastination series. I am so glad you are enjoying it and even looking forward to this and the next entry.
One note I want to share with you right now – which is in response to a comment on why haven’t I actually given you a tool to curb the procrastination habit yet. So far I have only asked you to list some projects you’ve been putting off and would like to accomplish as well as some reasons to get it done and excuses you have been giving your self etc.
The answer is simple and actually very logical. In all the group and individual coaching that I have done over the years I have found one thing to be absolutely true. That one thing is the better I get you to understand the very thing you are trying to overcome the much easier it is and more successful you will be when I give you to tips and tools to overcome it. The work will still be there to be done but the groundwork to get it done will be more solid and you will be more motivated towards its accomplishment.
So I have spent the last two blogs entries getting you to look at your procrastination from different angles, or excuses etcs. Today we will talk about the real price you pay for your procrastination then next session knowing that you have looked at your procrastination from all these angles – I will start giving you some tools to begin chipping away at it.
So now let’s talk about the Price of Procrastination
Procrastination like ANY bad habit comes along with a cost or a price tag if you will. Like poor health habits, eating or drinking habits – that cost might be evident right away. But over time the cost builds and builds usually until it’s too late. That cost can come in many forms. Here are seven prices you WILL pay for your procrastination. This is not a comprehensive list but one that should enlighten you – hopefully before it is too late!
- GUILT
Procrastinators are well aware of the guilt factor and feel its price far more then they would like. They feel guilty for not getting the report done on time, for the flimsy excuses they try and mask that tardiness with and so on. They feel guilty that they let someone down, or even let themselves down – they feel guilty they can’t break the procrastination cycle. It’s like quicksand, it slowly sucks you in. By the time you feel in danger and start to try to escape, you are so deep that you have to work so hard – you often give up. Resulting in your getting pulled in deeper. - ANXIETY
If you are able to rush around and get the late report in at the last minute – there will be this firestorm of anxiety churning within you. A firestorm that has an impact on your body. Studies have shown that procrastinating college students reported nearly 9 illness symptoms a week, while non-procrastinating student report only ½ that. Procrastination has REAL effect on you even if you have an excuse your body will know the truth. - RELATIONSHIPS STRESS
Procrastination effects more then just the procrastinator – if affect their friends and family as well. Parents procrastinating a child’s needs can turn that child rebellious, defensive and cynical. This can cause the parent to resort to more aggressive parenting methods furthering the downward spiral. Friends and spouses can get frustrated with one anther as a result of unmet expectations or unfinished projects and dreams not realized together. Which lead into… - LOSS OF TRUST
Trust is eroded with the flimsy and repeated excuses. The procrastinator might even be blind to the trust fading away – but the word will get around that they can’t be relied on to get things done in time or at all or if does get done the quality of the work will come into question etc. A bad reputation is VERY difficult to repair and it takes a long to do repair it. - OPPORTUNITIES LOST
Procrastinator miss out on huge opportunities such as job promotions, completion of wage impacting certification and degrees, meaningful relationships, business opportunities and so much more. They miss nurturing themselves to their full potential. - SELF CONFIDENCE
I would content that is impossible to feel good about yourself when you are doling out excuses for late projects and little white lies to cover your procrastination. Inside the procrastinator knows the truth and feels like a lair and a failure. So when the next project comes along their already wounded self confidence does not offer much stimulus change thus causing them to sink even deeper in the low self-esteem quicksand I mentioned earlier. This leads into… - DIGGING THE HOLE DEEPER
Every time the procrastinator defers, delays or doesn’t even start a project they reinforce the procrastination habit. A habit is something that you have done so many times that you begin to do it without conscious thought. So it becomes less and less recognizable as it becomes 2nd nature.
If you are still with me on this procrastination series I will assume you are a procrastinator or care for someone who is experiencing one or more of these prices of procrastination. The remaining blog entries, in this series, are going to focus on overcoming this savage success sucking, self-esteem chipping, relationship ruining, performance bogging and job threatening beast.
Here are Your Success At Last actions to take:
- What is your Price of Procrastination?
Review the negative consequences you wrote down from the first entry in this series – do you want or need to add anything to your list? - Write down how your life will be different when you no longer have to live with these consequences.
- Update your list of positive rewards / consequences you will enjoy when you have completed your project(s).
- Have these two lists up where you can see them as you work through the project and this procrastination series.
Seriously, take these three actions NOW – and in the next part of this series you will be primed and ready for you first tip to overcome your procrastination!
Until next time – think successfully & take Action!
Tracy
One of Today’s Top Motivated Coaches
FREE Video reveals how I went from the
Streets of LA to running my own company!
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Overcoming Procrastination Part 1 Text
Posted by: | CommentsProcrastination is the source of stress and feelings of low self esteem.
Procrastination makes life much harder then the very task being put off.
Procrastination makes life much harder then it should be!
Hey Tracy Brinkmann here from Your Success At Last .com. Over the last few video blog entries I have been bringing you tips for overcoming procrastination. It was been brought to my attention (thank you friends for your feed back) that not everyone can or will watching video blog entries. So from now on after the video blog entry I will post a text version for your reading pleasure. To get us started let me catch everyone up with the Procrastination Series I have been posting (which we are almost ½ way through)
I will be brining you 10 tips for overcoming procrastination. Being guilty of procrastination myself I have come to learn that I am not alone. 25% of the entire population openly admits to being a procrastinator. Research says that 70% of us have a serious problem with procrastination.
Coming from the Latin word ‘pro’ meaning forward combined with ‘crastinus’ meaning tomorrow – giving you a the putting forward until tomorrow of a task that should be done today or worse yet the day before yesterday.
Now if you are like me and if you’re still listening to this video blog entry then I am going to assume you are. Anyway if you are like me – you start your task or project with great intentions, passion and hope for its successful completion. You set a goal, make a plan get your hopes up heck you might even actually get started but somewhere along the way either with the taking of step one or moving on to step two you can seem take that first or next step.
Many in academia agree that the reasons for procrastination are as varied as the tasks they impact. One psychologist at the California Institute for Technology says that although it may seem like there is a lack of willpower or that the person is lazy – procrastination is often something far different. It could be a fear, like a fear of failure or even a fear of success (yes you heard me fear of success). Tendencies toward perfection can paralyze people into inaction. Again the list goes on and on.
Net net again we all start of with great intentions but somewhere along the way we falter. New Years resolutions are a perfect example. Did you know the 70% of all new years’ resolutions are abandoned by February 1st?
Well if procrastination is such a success sucking, self-esteem chipping, relationship ruining, performance bogging and job threatening problem why you ANYONE engage in it. I mean we are all smart enough to be aware of it and avoid it right? RIGHT? Yet some how it creeps into our lives time and again, stealing our dreams, robbing our pleasures and putting the weight of guilt on our shoulders.
Well that’s why I’m going to be giving you a series of tips on overcoming procrastination. Now you may ask – why not give them all to me at once Tracy? That’s what you have been doing with goal setting, and shopping and all your other topics lately.
Well the reason is, deciding to stop procrastinating along won’t work. It is not just simply a matter of making a promise to yourself not to procrastinate any more – well not for most of us anyway. It is a matter of taking the HABIT of procrastinating – in whatever area of your life you are doing it and replacing that bad habit with a better one.
That is not something done in a single day – so I’m spacing this video blog entries out to help you truly try and break that procrastination cycle by giving it to you over time – so you can take it step by step and really deeply drive in the new habit – make it a part of who you are.
Here are Your Success At Last actions to take:
- Write down three projects or tasks that you have been putting of, or have had good intentions of started – yet haven’t started or haven’t continued to completion
- Write down what excuses you have been giving yourself (or others) to defend your not starting or completing these tasks & projects
- Write down how NOT completing these tasks or project have negatively impacted you (physically, financially, emotionally etc)
- Pick one of these three projects and put it on a 3×5 index card. This will be the project that you will focus on during the future video blog posts – the one that we will work together on getting done.
- Post the index card where you will see it every day, perhaps on your bathroom mirror or on your monitor – so it reminds you to check out the next video blog post.
Seriously, take these three actions NOW – and tomorrow we will review excuses and challenge
Until next time – think successfully & take Action!
Tracy
Once of Today’s Top Motivated Coaches
FREE Video reveals how I went from the
Streets of LA to running my own company!
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Overcoming Procrastination Part 3
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Streets of LA to running my own company!
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Overcoming Procrastination Part 2
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Streets of LA to running my own company!
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Overcoming Procrastination Part 1
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Streets of LA to running my own company!
View the Free Video and Learn More!
Overcoming the Plight of Procrastination
Posted by: | CommentsQuicker and quicker things are being accomplished in today’s world. Computers, PDAs, cell phones, and many more marvels of modern technology have enabled us to accomplish more in less time then we could have imagined a mere 10-15 years ago. With all this ability to get things done at our fingertips, why do so many put off their responsibilities and even their dreams? Why do they put off accomplishing tasks that would launch their careers, their relationship, or their self-esteem to new heights? Why do they continue to endure the pain of wondering “What if?” Let us spend a few minutes answering those questions, as well as sharing some steps, you can take to avoid becoming (or remaining) at the mercy of the plight of procrastination.
Perfectionism also ranks high on the procrastination list. So many believe that they must create the perfect essay, the perfect presentation, or the perfect business model. In this push for perfection, they put off even getting started. Insecurity plays into this as well. Those that do their best because they have a true desire to win or to succeed tend not to procrastinate. However, those that think they must be perfect in order to gain acceptance, or to please those around them, often put off important tasks. This belief that you must do something perfectly from the onset will cause you stress. You will then associate stress to the task, and thus you will tend to avoid the task to avoid the stress. Eventually when there is not enough time to complete the task perfectly, you let yourself off the hook. For then you will be telling yourself, “If only I had enough time I would…”
Beliefs at times will also be the root cause of procrastination. Beliefs such as “I work better under pressure,” “I don’t have the knowledge (or skills) to accomplish this task,” or “this task is such a mammoth undertaking. Am I up to it?” all have the potential to cause procrastination. In addition, choice stealing thoughts/beliefs along the lines of “I must…” will push you to put off tasks as you will feel a bit of resentment at not having a choice. Take a moment and ask yourself what thoughts were keeping you from your task the last time you fell victim to the plight of procrastination?
Action is the first step to overcoming the plight of procrastination. While that may sound simple, those that have fallen victim to procrastination will attest, it is easier said than done. So let us take a look at some solutions the will empower you and help you fend off procrastination, allowing you to reach your goals in a timelier manner.
My first and most impassioned recommendation is to set goals. Real goal setting will do wonders for most every symptom that makes us sick with procrastination. Sitting down and seriously setting out your goals for your desires, your business, your career and even your family and social life will reap amazing results, if you follow through. Trust me when I say that follow through will become much easier with a real set of laid out goals for all areas of your life. So step one of overcoming the plight of procrastination if becoming a goal setter. For more information and some basic guidelines around goals setting, please listen to the episode of my blogradio show entitled “Goal Setting 101.” This how is available at http://www.blogtalkradio.com/TracyBrinkmann/2009/04/18/Goal-Setting-101. I will also put up the goal setting process touched on in that show in an upcoming blog post so be sure to listen and come back to this blog for more. Use the goal setting process to address any/all of your fears as well. If your fears reside in the area of knowledge – then set goals to get the knowledge you seek. If time does not allow you to get the knowledge via conventional means – then find a resource that already has the needed knowledge and get it from them. You would be surprised how many people out there would love to share their hard-earned knowledge. I find most people are even flattered by the request.
Avoid “I must…” style statements. “I must,” and “I have to,” style assertions affect your outlook to a mood of not having a choice and you risk feeling resentment. Your control over your life really starts with what you think on a regular basis. It’s like the saying goes, “You are not what you think you are. But, what you think, YOU ARE.” You must recognize that you do have a choice. This realization will enable you to move from “I must,” to “I want to!” Do not get me wrong I know there are situations where your choice does not seem to be yours, but if you think it through – the choice is ultimately yours. You do not HAVE to keep spending money to market your product – but that CHOICE not to market your product will seriously cramp the growth you want in your business revenue.
For all my perfectionist friends – allow yourself permission to do a 50% solution first. Your urge to do it 100% right on the first try will be your biggest challenge. During your goal setting process, I encourage you to make the “quick and dirty” solution one of your sub-goals. If your goal is cleaning the garage, then perhaps your quick and dirty solution can be – “Getting rid of all the trash.” Surly that does not constitute the 100% solution of a clean garage but it at least serves a stepping stone to the level of perfection your striving to achieve. If you break down your overall goal, in this case cleaning the garage, into smaller sub-goals; get out all the trash, organize the garden tools, straighten the shelves, dust, sweep the floor, paint the walls, etc. Then your perfectionist urge can help – if you apply it to the smaller sub-goals appropriately in order to accomplish the overall goal of cleaning the garage. You have to remember you are only human and the imperfect job completed today is far superior to the perfect job postponed indefinitely. You can always revise it and make it better – once it is started.
The last tip I am going to leave you with is the quickest one you can put into action today: The 30-minute plan. Select a small piece of work that you can commit thirty minutes to. Next, choose a reward for yourself – one that you will claim once you have worked on this task for the allotted thirty minutes. No matter what you accomplish in the thirty minutes, the reward is yours – as long as you put in the time. The reward you choose is purely up to you and your preferences. For me rewards such as thirty minutes of game time on my favorite Xbox game are a motivating reward, or watching my favorite TV program etc. Your rewards must be meaningful to you. The idea is to shift your focus from the displeasure of doing the task to the pleasure of the reward. The idea here is that if the reward is worthy, then you will be able to endure the mere thirty minutes of real effort in order to reach it.
What will happen, most of the time, once you sit down to put in your thirty minutes, is that you will work forty-five, sixty, or more without giving it a second thought. You will actually get so involved in the task, even if it is a difficult one, that you will WANT to keep working on it. The next thing you know, one hour or more has passed and you have actually accomplished something. All the while, the reward you identified was there. Once those first thirty minutes went by you could have rightfully claimed it. However, what happened was that once you sat down and began working on your task your focus shifted. It moved from the worry and fret of the task to focusing on completing the current piece of work placed before you in this small thirty-minute window.
Once you decide to stop working, claim your reward (as long as you have put in your thirty minutes). Enjoy your reward you earned it! Then quickly schedule your next thirty-minute block of time and select the reward for that block as well. You will quickly begin to associate more pleasure to the task and its completion as you realize that your rewards will immediately follow your efforts.
Well you now have a few tactics for fighting the plight of procrastination. I would encourage you to go through the goal setting process outlined in the “Goal Setting 101” show. Then, combine those goals, sub-goals, and action tasks with the thirty-minute plan. With that, you will begin to move yourself quickly along the road towards reaching those goals one half hour at a time.
Tracy Brinkmann
Today’s Top Motivated Success Coach
& Author of Success Atlas Goals Programs
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