How to Coach Yourself and Others Happiness Is No Accident | Page 82

EFFECTIVE STRATEGIES FOR STOPPING
PROCRASTINATION
You will have the greatest success if you read the first newsletter and take some time to observe
your own procrastination patterns. Once you have accomplished that, choose a few of the
strategies outlined here. Keep working at it until you understand what you need to do to stop
putting things off.
Set Specific Goals
The most effective goals are specific, measurable, and achievab le. An example of a good goal is, "I
will buy paint on Friday and paint the living room on Saturday." This is better than saying, "I am
going to get the house ready to sell."
Set Priorities
Write down all the things that you need to do, and place them in order of importance. The most
important tasks belong at the top of your list and the distractions go at the bottom. Start at the top
of your list and work your way down.
Organize Your Work
Set up a system for yourself. Prepare a daily schedule and keep it within view during your working
time. List the tasks for each day. Check things off as you complete them. When you are working
on a project, lay out all of the needed supplies or materials before you begin.
Divide and Conquer
Sometimes a project is overwhelming if you think about all of the work that is involved. Do
yourself a favour: Break the activity down into smaller steps and set progress goals for each of the
steps. This is especially helpful when you are beginning a writing project, studying for a degree, or
building a new set of skills. For example, if you need to write a report, make an outline before you
start writing. If you have to clean your house, make your goal to do the first two rooms by 10:00,
two more by noon, and two more by 2:00. Check tasks off your outline as you complete them.
Make It a Game
Turn the temptation to avoid working into a challenge. Use your imagination. For example, if you
need to study the first five chapters of your history book, pretend that you are a substitute teacher
and will need to lecture on the material tomorrow. Take notes and organize the information into an
outline that you could speak from. Sometimes changing the frame around a situation makes it more
interesting and less of a chore.
Schedule a Small Amount of Time
Tell yourself that you will only spend ten minutes on the task right now, just to get your feet wet.
Work on the task for the ten minutes and then choose whether to continue for ten more minutes.
Continue doing this until you decide to stop, or when you are finished with the task. If you stop

77