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From DestinationSpaVacations Other Canyon Ranch (Massachusetts) What are you putting off? Did you make that doctor's appointment? Write that paper? File your photos? Saying 'I'm a procrastinator' is like saying, 'I breathe,'" say experts -- around 90 percent of us procrastinate on a fairly regular basis. Writings as far back as 3,000 B.C. bemoan procrastination. But take heart: Procrastination doesn't create as many problems as most people think. In fact, studies indicate that procrastination accounts for only three percent of decreased performance. So what's wrong with putting things off? The wear and tear on you. You complete required tasks eventually, but getting there can be agony. Procrastination drags behind it a slew of unwanted penalties. Back-burnering tedious jobs brings short-term relief, but anxiety over a looming task can be more stressful than actually working on it. Playing just one more game of online Boggle instead of tackling the work you need to do feels easy at the moment, but the nagging anxiety has its cost. Why do we procrastinate? - The task seems too big: You're overwhelmed before you begin. - Too many distractions: The neighbor's dog is yapping; the refrigerator's tempting; the kids need attention. - Poor organization: There's never enough time. You have several tasks and complete none of them. - Perfectionism/unfounded fear of the future: You know the result you want, but you avoid starting in case you can't produce. Only seven percent of procrastinators report this problem, but if it's yours, it could be blocking your path to success. - Rewards are too distant or too small. You intend to write that novel or redecorate the house, but shrink from the sustained effort and uncertain results. - Self-handicapping: You drop obstacles in your own path that stop you from achieving goals. That way you avoid risk and can't be blamed if you fail. Why wait? You can change You can train yourself not to procrastinate. The key is to think of procrastination as a behavior, not as a personality trait. You're pretty much stuck with your personality, but behavior can be changed. It takes self-control to dust things off and begin that long-shelved task; everyday frustrations can be more draining than we realize. Respect self-control as a limited resource, experts advise. If you leave unwelcome tasks till late afternoon, your self-control dial may already be pointing to 'empty.' When you're tired or over-stressed, you're more likely to break your resolve, procrastinate, or lose your temper. Exercising self-discipline is like using a muscle; after so much "heavy lifting," you've had enough. Tackle important tasks while you're fresh and energetic. Where did the time go? Do it gradually Break down the task into manageable parts: Set a goal that's achievable, about which you can feel good, so that after a small amount of time and effort invested you can feel, "Now we're rolling!" If you're decorating, for example, decide to tackle one element of the job on just one item per day - buy the paint, prep the trim, or prime a dresser. For that long writing project, promise yourself you'll write one paragraph, on one page, every day. It's doable, and you'll be surprised how the pages mount up. Reward yourself by treating yourself to something pleasant once you've completed a task. When you're done, you get to play your favorite computer game, have a favorite snack, or curl up for an hour with a great book. Do the same tomorrow. Remove distractions. If you can see it, you're more likely to cave. Psychologists say we munch candy at twice the rate if it's right in front of us; put the same candy in a closed container four feet away, and it's half as tempting. Likewise, remove "time-waster" icons from your desktop, and turn off the ringer on your phone. Don't delay - this, truly, is the perfect time to start moving toward less stressful behavior. Just rearrange your schedule a little and be kind to yourself. There's a world of opportunity waiting for you. Don't let procrastination stand in your way. http://www.canyonranch.com/ © Copyright 2009 |
