Use This 3 Step System to Stop Procrastinating

If you have something you want to do and you’re procrastinating about it, either you don’t really want to do it, or you have energy or ego blocks sabotaging you because your dream or project will create change in your life. And even when that change is something you desire, our egos still crave safety. Yes, there’s inner work to do to stop procrastinating, but one way to start shifting in the right direction is to use this 3-step system.

Use this 3 step system to stop procrastinating:

• Move from big vision to bite-sized tasks
• Separate planning from doing
• Use rewards to motivate you

Big Vision to Bite-Sized Tasks

It’s easy to fall into the overwhelm trap and procrastinate when you stay focused on the big vision of your goal.  My husband recently lost 40 pounds using Weight Watchers. When he started, his goal was 20 pounds because even that sounded like a lot. So he didn’t focus on the big number, he focused on losing 3 pounds a week. If he had started off thinking I want to lose 40 pounds it would be too easy to also think That’ll never happen. I might as well eat that cheesesteak sub.

Instead he focused on 2-Minute Goals, like eating a piece a fruit instead of potato chips. Then the weight started dropping, he experienced success, and it was easier to keep going. He had created a new habit.  Every new habit takes less than two minutes to do.

James Clear uses The 2-Minute Rule to avoid procrastinating. Part 1 of his rule is: If you’re avoiding something that takes less than two minutes to do, just do it, like switching the laundry, taking out the trash, sending an email.  That’s pretty basic. The real genius of his rule is in Part 2:

Every goal can be started in 2 minutes or less. –James Clear

Don’t think about the goal of exercising for 30 minutes after work. Your 2-Minute goal is to put on your work-out clothes and get outside. Don’t think about losing weight, think about eating one piece of fruit.

Planning vs. Doing

You need to separate planning from doing. If you don’t, then you’re planning your day as you go. That’s when you fall into the mindset traps, like I don’t feel like it, I’m too tired, I don’t have time.

Commit to your goal by planning for it ahead of time. Schedule your 2-Minute Goals. If it’s not scheduled, it’s not real.  The more specific you are, the better.

That’s where high-tech apps and online calendars come in handy because the reminders can keep you on track.

You can stop procrastinating by scheduling goals with the 2013 Apple Design Award-winning app Finish. This app lets you set specific tasks with “Bother Me” reminders. It was designed for students, but it’s great for anyone. You can take notes alongside each task and even share them by email, SMS, Facebook and Twitter.

Another great app to help you plan your day is Any.DO, winner of Apple’s 2012 “intuitive touch”, and Android best app 2012, for its clean & simple to use design and innovative features.

Using Rewards to Stop Procrastinating

We all love rewards. I remember being surprised by how much high school seniors loved getting stickers and stars on their papers when I handed them back. The motivation from getting rewards doesn’t stop in elementary school.

Even high-tech app developers realize the importance of rewards to keep you on track.

Finish has struck a deal with Kiip, a company that offers users real-world rewards for completed tasks. The two companies were made for each other.

With Kiip integration, Finish users will start seeing rewards for their completed tasks, all based on how productive they are. Rewards range from small stuff for completing a short-term goal ahead of time to much bigger, better stuff for completing long-term goals way ahead of time.

“One of the most important parts in habit formation is having a positive reinforcement loop and Kiip is a great partner for that,” Perchik said.  via Finish 2.0 Aims To Help Students Buckle Down And Stop Procrastinating – TechCrunch

What reward will you give yourself when you achieve your goal? Think of something that will really motivate you, maybe something you don’t regularly do. It doesn’t have to cost money, either, although you could reward yourself with shopping or a nice dinner. But you could also reward yourself with a trip to a museum, a hike in a special location, a day off with nothing to do.

The key to using this system to stop procrastinating is to make mindful choices in the beginning, when you decide on your bite-sized tasks.  Choose steps that you can follow through on, that won’t intimidate you. Don’t build a wall. Just lay one brick.