Here are some recommendations to help with procrastination.
First, figure out your BIG WHY… Why are we do this?? Why do we want to do this??
After you’ve figured out the WHY, you will probably still procrastinate.
Set deadlines. Deadlines make it a challenge and we like the challenge.
Sometimes the task is extremely daunting, so you need to THIN-SLICE. Break the big project up in tinier pieces. That breaks the task in more manageable ones.
It’s not that you don’t wanna do it, you may actually be forgetting to do it. You know we have a problem with our WORKING MEMORY (aka short term memory)
So what I’ll do next is write out the task on something BIG. “If you write it you invite it, if you don’t, then you won’t.” ~ my TikTok coach Aron Sogi
Write it on white board or the mirror in your bathroom. These are things you see EVERYDAY. If you don’t have a white board, You could write it big on a piece of paper and tape it up on your fridge. And it’ll stare you in the face every day
And don’t just write the end goal…
Be very specific and add the Big WHY to that written reminder.
But what if, after all that, you still procrastinate?
It usually means you lack the motivation to do it. We ADHD-ers have issues with motivation because you actually need DOPAMINE to create motivation.
The next best thing is to create EXTERNAL motivation in the form of accountability. Tell people about your project or goal including WHEN it needs to be completed, that way others can keep you accountable. It could be a best friend, a family member, a coach or mentor, an accountability group.
What if you’ve done all these things I’ve talked about and you still struggle…
That’s when we face the mirror and tell ourselves, “Self why are you procrastinating? What is it about this task that makes it so hard to start?” Are you afraid to do something wrong? Are you striving for perfection? Because DONE is better than PERFECT! Are you paralyzing yourself by overthinking. The Analysis Paralysis thing?
Or maybe you’re overestimating your abilities, and are so confident that you wait til the last minute, thinking you can get it done in that short time.
I’ve been talking about what we SHOULD DO, but Here’s the one thing we should absolutely NOT do. We cannot join the “Beat yourself up” club. That’s what one of my coaches tells me. It’s a lonely club, cause you’re the ONLY member.
Here’s a quickie tip for smaller tasks
If you know of tasks that’ll only take 3 minutes or less to do. Just get up and do it. It’s just one less thing you’ll have to store on my your TO-DO list.
It’s better for us to interrupt what we’re doing at that moment, yes distract ourselves on purpose, to get that 3 min task done.
Google “Pomodoro Timer Technique” and you’ll find how to do this. You will basically put all distractions away, yes, that means your phone, close down your email apps and your social media, get in a quiet place where no one will come in and distract you.
LINKS:
The Pomodoro Technique: https://todoist.com/productivity-methods/pomodoro-technique
My TikTok Coach: https://www.tiktok.com/@aronsogi