#behavioral therapy for adhd

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5 Tips to Manage your Procrastination

We’ve all done it at some time or other. We put off our exercise routine until tomorrow, we continually delay finishing that project or starting that business.

Procrastination is a common issue for people at work, home, and school. Procrastination takes many forms. At times, you may not even realize you procrastinate. You might be doing something that is still productive but takes you away from your goals and make justifications to yourself. We all do it! "At least I took out the garbage and did the laundry". Even though that project didn't get done once again. You may also be procrastinating if you spend a lot of time on email or social media, fill your time with insignificant tasks, or wait for the right mood or conditions to begin a task. It is also important to recognise why you procrastinate so you can change your mindset. Common reasons for procrastination include fear of success, not enjoying the task/finding it boring, issues with organization, feeling overwhelmed by the size of the task, perfectionism or poor decision making. It can be most helpful to address these issues individually.

Here are 5 effective processes you can use to slay this giant.

Do it now

Hold your breath and jump right in! Putting things off until the last minute is a bad habit and like all habits is ingrained in our subconscious mind and hard to break. It feels like the normal thing to do and we simply continue along our path. To complete a task immediately may even feel strange or like a forced action.

2. Take baby steps

Sometimes we procrastinate because the task may be intimidating to us. Perhaps we have no possible inkling on where to start. In these cases, it is quite fine to take it one step at a time. Say you are preparing a business plan and for the 5th time this week, you’ve turned on the PC and looked at the blank screen. Or you’ve just remembered you need to do some more research before you begin…you’re still not ready. It can help to break down the project into smaller pieces and tackle each bit separately. Make each task an individual project and after completion of each one, celebrate and acknowledge your achievement.

3. Accountability buddy

Having someone hold you accountable can be a great way to manage procrastination. You can ask a friend or coworker about your goals for the day and have them check in on you to see how you are doing. Some people find that studying in groups or just at the library around others helps them stay on task because others are nearby. They can help keep you focused and on track and cheer you on when you are doing well.

4. Support team

Do you put off tasks because you feel that they are too big and complex for you to handle alone? Or because you need assistance? Be honest with yourself. Ask for help! There are many resources out there that can provide you with all you need to carry out your job. If you’re a solo-professional and you put off answering emails, then don’t answer them yourself. Hire an assistant, find some college students that want experience, or get a family member to help. Procrastinating on life changing activities could be as a result of fear of the unknown. Get a mastermind group together, find a mentor, or a coach, or join a support group. You don’t have to do it all by yourself. Just ensure that to kick this habit, you do what feels good to you in whatever method you choose.

5. Reward Yourself

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10 Tips for Effective Time Management for Neurodivergent People

Have you ever thought to yourself that there aren’t enough hours in the day, or felt overwhelmed at the tasks facing you? Neurodivergent people such as those with autism, ADHD, or learning disabilities may have difficulties with time management. If you struggle with it, this article may help!

Clarify your goals and strategy

Be very clear about your aims and ambitions, both short and long term. Write them down. Once you know what you really want to achieve (and why) it’s easier to make decisions about what needs doing, and to plan accordingly.

2. Focus on your top priorities

You’ll be more productive and profitable if you identify and focus on the areas most important to your business. Work on the fundamentals first. The Latin word ‘fundamentum’ means foundation – so take action, build strong foundations and the rest should follow.

3. Schedule time

Literally write an appointment in your work planner to set aside a realistic block of time for your priority actions. This reduces anxiety over not having enough time and keeps you focused.

4. Say no!

Say no when you just do not have the time and avoid over committing. Always check your schedule before committing to anything new. Don’t allow others to divert you from your objectives.

5. Create supportive systems

This includes systems for filing, management information and communication.

6. Take a reality check

Will your current activity have a positive outcome, or are you doing it to avoid something else? Ask yourself – will doing this take me towards my goal?

7. Delegate!

It’s tempting to do something yourself when you think you can do it faster and better. But consider the long term – delegation now will save time in the future, and if done appropriately can motivate your staff, boost their confidence and help them develop their skills.

8. Repeat your success

Remember the last time you went away on holiday, and how you got so much done in those few days before you left? What strategies and techniques did you employ that made you so effective and focused? Can you repeat them? Alternatively, imagine you are going away tomorrow and work through today accordingly.

9. Balance your life

Formally schedule personal activities too, so you make time for family, friends, your health and fun because having a balanced life reduces stress and increases energy levels. Time management is really about life management!

10. End the day

At the end of the working day, tidy your desk, make notes about what needs doing tomorrow and prioritise those tasks. You’ll worry less that evening and be prepared and focused the next morning.

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