How to Coach Yourself and Others Happiness Is No Accident

working on the task before it is finished, spend a few more minutes to plan a strategy for the next steps. When you are tempted to substitute a fun but unimportant activity (such as reading a magazine or watching the weather channel) for an important project (such as finishing pages of your report), make the substitute activity your reward for doing the important task. Do the high-priority job first and reward yourself with the fun activity. Ward Off Self-Defeating Thoughts Telling yourself that you are going to do a poor job or even fail can seriously undermine your ability to function. It is important to realize that your negative statements are not facts. Keep your focus on the present moment and the positive steps you can take toward accomplishing your goals. If these thoughts are based on a need for perfection or low self-esteem (described in the "Managing Perfectionism" newsletter), you may want to work on these issues. Make a Commitment Make a verbal and written commitment to completing the task or project. Write a contract and sign it. Tell someone about your plans and ask them to follow up with you. One trainer wanted to create a how-to workbook and market it to other training professionals. After weeks of procrastination, she decided to motivate herself by creating a deadline. She wrote an ad for the workbook and placed it in the professional publication that she knew her colleagues would be reading. When her telephone began to ring with orders for the workbook, she suddenly became very focused. Remind Yourself Write notes to yourself and post them in conspicuous places. Leave them where you will see themon places like the outside of your briefcase, the bathroom mirror, refrigerator, television, your front door, and the dashboard of your car. The more often you remind yourself of what you plan to accomplish, the more likely it is that you will follow through with action. Reward Yourself Reinforcement is a very effective way to motivate yourself. When you complete even the most minor task, be sure to acknowledge what you have done. This is especially important in the beginning when you are struggling with procrastination behaviours. After you have mastered these issues and have regained your peak productivity, don't forget to celebrate the completion of the big projects. You worked hard for it and shouldn't take it for granted. ----------------------Garrett Coan is a professional therapist, coach and psychotherapist. His two Northern New Jersey office locations are accessible to individuals who reside in Bergen County, Essex County, Passaic County, Rockland County, and Manhattan. Garrett also offers online and telephone coaching and counselling services for those who live at a distance. He can be accessed through http://www.creativecounselors.com or at 201-303-4303. 78

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