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Action item: Make sure your experience some challenge throughout your daily life.
9. Meditate
Many people find meditation to be a great way to boost mental energy. A basic definition of meditation is simply being
conscious of mind and breath. While meditating, the goal is to not think about future or past. Its to be present. I think of
meditation as a time to let my thoughts flow freely and to take notice of my emotions, thoughts, and body.
Action item: Look for a meditation class.
10. Try New Things
If you stick too close to the same routine, your brain can go into auto-pilot. You become un-stimulated and dont have to
think as much. As discussed above, mental stimulation is essential for energy.
Try breaking your routine. Learn something new. Go on a spontaneous adventure to give yourself a fresh perspective. Try
taking a different route to work. Go into a bookstore and pick out a random book from a genre you dont normally read.
Action item: Choose an activity that you do consistently and adjust it in some way.
11. Practice Minimalism
Learn to say no and eliminate excess in your life. Throw away what you dont need. When you have fewer items in your life,
there is more space for things you want.
12. Focus on Whats in your Control
Stoics believe in focusing on whats in our control, and not whats out of our control. Wanting or hoping for things that are not
in our control will disrupt our tranquillity. Worrying about or hoping for something that we dont have an impact on can cause
anxiety.
Action item: List what youre currently worrying about or hoping for and differentiate what is in your control from what is not.
13. Do What Youre Passion About
Taking part in activities, professionally and personally, that youre passionate about leads to more happiness. Spending time
on activities that you dont enjoy can be exhausting.
Action item: What do you love doing? How can you arrange your career or lifestyle so you can do more of it?
14. Take Responsibility for Your Emotions
Emotions have a strong effect on your energy levels. If you are feeling sad or embarrassed, you will have less energy. If you are
feeling proud or confident, you will have more energy.
By taking responsibility for your emotions, you will become less dependent on external validation or circumstances to influence
energy levels. When you are responsible for your own emotions, your energy levels will always be high.
15. Be Present
Thinking negatively about the past can cause anxiety. Thinking about the future can give you anxiety. Be in the present moment.
Accept the situation youre in and take the best action you can. Wishing you were in a different situation, or wishing you had
done something differently in the past will only cause anxiety. The past is out of our control.
Opportunities are the worlds way of giving you more, do yourself a favour and grab them with both hands!
3. You wont be able to meet goals
Procrastination seems to come on with full force when we entertain the thought of goals, of wanting to achieve or change
something. You might have a strong desire to change, but you just cant seem to take the first step forward.
This is normally really confusing and perplexing; you might find yourself thinking, Why is it so hard to go for something that I
want so badly? Only you can answer that; youll have to explore a little deeper into the resistance.
We set goals because we have a deep desire to better our lives in some way. If you dont do this because of procrastination,
you destroy the possibility to better your life.
Uncover the root cause behind your procrastination if its preventing you from achieving your goals, otherwise you will never
attain them.
4. You could ruin your career
The way you work directly affects your results, how much you achieve and how well you perform.
Perhaps procrastination prevents you from meeting deadlines or achieving your monthly targets. What consequence will this
eventually have on your career? You might miss out on promotions or worse; you might even be at risk of losing your job. You
can try to hide it for a while, but dont doubt that long-term procrastination at work will almost certainly ruin your career.
Dont undermine your own performance unnecessarily.
5. You will lower your self-esteem
This is one of the vicious circles you might find yourself in. We tend to procrastinate sometimes because of a low self-esteem,
but procrastinating doesnt only reinforce this, it makes it even lower.
You start to doubt and question what is wrong with you. You might desperately ask yourself, Why cant I just do it?
Having low self-esteem destroys lives in many ways. When we have low self-esteem we hold ourselves back, we feel less than
we should and it leads to self-sabotaging acts. Procrastination eats away at your confidence, slowly but surely.
If this resonates with you, focus on building your self-esteem instead of holding on to the illusion that you should be able to do
something, as this makes you force yourself when you are not ready.
6. You will make poor decisions
When you procrastinate and make decisions from this standpoint, they are almost always going to be poor decisions because
of the place you are coming from. When you procrastinate, you make decisions based on criteria that most likely wouldnt be
there if you didnt procrastinate, like pressure to finally make a decision because time is running out.
Emotions heavily influence the decisions we make and procrastination affects how we feel to a large degree.
Poor decision making has huge negative effects on our happiness, results and life.
7. You will damage your reputation
When you keep saying you will do something and you dont, your reputation inevitably gets tarnished. Nobody wants empty
promises.
Besides damaging your own reputation, you are damaging your self-esteem and self-confidence. You will find that it gets easier
to procrastinate each time because you are not surprising yourself anymore. People could stop depending on you and hold
back on offering you opportunities because they could be worried that you will simply procrastinate and they will be left to
clean up the mess.
A bad reputation has multiple, underlying negative effects.
8. You will risk your health
Procrastination is linked to stress and anxiety, and these in turn are linked to health issues. If your procrastination leads to
feelings of depression, over time this depression will start to affect other areas of your life.
If you procrastinate too much with something, it will most likely start to stress you out and cause anxiety, especially when
other people or things are involved. Studies show us more and more how damaging stress and anxiety are for us, with stress
being the silent killer.
Another way that procrastination can affect your health is when you continually put off check-ups, and postpone appointments
or things you need to do, such as exercise. The problem only gets worse and the consequences direr.
Remember that procrastination is like a habit, it is really hard to kick, but it can make or break you!
slacking, hiding from work, facing work only when its unavoidable, then repeating this loop all over again. Its a bad habit that
eats us away and prevents us from achieving greater results in life.
Dont let procrastination take over your life. Here, I will share my personal steps which I use to overcome procrastination with
great success. These 11 steps will definitely apply to you too:
1. Break your work into little steps. Part of the reason why we procrastinate is because subconsciously, we find the work
too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on
the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be
thinking gee, this is so simple that I might as well just do it now!. For example, Im currently writing a new book (on
How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming.
However, when I break it down into phases such as (1) Research (2) Deciding the topic (3) Creating the outline (4)
Drafting the content (5) Writing Chapters #1 to #10, (6) Revision (7) etc., suddenly it seems very manageable. What I
do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases.
When its done, I move on to the next.
2. Change your environment. Different environments have different impact on our productivity. Look at your work desk
and your room. Do they make you want to work or do they make you want to snuggle and sleep? If its the latter, you
should look into changing your workspace. One thing to note is that an environment that makes us feel inspired before
may lose its effect after a period of time. If thats the case, then its time to change things around. Refer to Steps #2
and #3 of 13 Strategies to Jumpstart Your Productivity, which talks about revamping your environment and workspace.
3. Create a detailed timeline with specific deadlines. Having just 1 deadline for your work is like an invitation to
procrastinate. Thats because we get the impression that we have time and keep pushing everything back, until its too
late. Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task.
This way, you know you have to finish each task by a certain date. Your timelines must be robust, too i.e. if you dont
finish this by today, its going to jeopardize everything else you have planned after that. This way it creates the urgency
to act. My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action
that I must accomplish this by the specified date, else my goals will be put off.
4. Eliminate your procrastination pit-stops. If you are procrastinating a little too much, maybe thats because you make
it easy to procrastinate. Identify your browser bookmarks that take up a lot of your time and shift them into a separate
folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions
around you. I know some people will out of the way and delete/deactivate their Facebook accounts. I think its a little
drastic/extreme as addressing procrastination is more about being conscious of our actions than counteracting via selfbinding methods, but if you feel thats whats needed, go for it.
5. Hang out with people who inspire you to take action. Im pretty sure if you spend just 10 minutes talking to Steve
Jobs or Bill Gates, youll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are
with influence our behaviours. Of course spending time with Steve Jobs/Bill Gates every day is probably not a feasible
method, but the principle applies. Identify the people/friends/colleagues who trigger you most likely the go-getters
and hard workers and hang out with them more often. Soon you will inculcate their drive and spirit too. As a personal
development blogger, I hang out with inspiring personal development experts by reading their blogs and
corresponding with them regularly via email/social media. Its communication via new media and it works all the same.
6. Get a buddy. Having a companion makes the whole process much more fun. Ideally, your buddy should be someone
who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While its not
necessary for both of you to have the same goals, itll be even better if thats the case, so you can learn from each
other. I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in
achieving those goals. Needless to say, it spurs us to keep taking action.
7. Tell others about your goals. This serves the same function as #6, on a larger scale. Tell all your friends, colleagues,
acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your
status on those projects. For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and
Facebook, and my readers will ask me about them on an ongoing basis. Its a great way to keep myself accountable to
my plans.
8. Seek out someone who has already achieved the outcome. What is it you want to accomplish here, and who are the
people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your
goals are very well achievable if you take action is one of the best triggers for action.
9. Re-clarify your goals. If you have been procrastinating for an extended period of time, it might reflect a misalignment
between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more
about ourselves, but we dont change our goals to reflect that. Get away from your work (a short vacation will be good,
else just a weekend break will do too) and take some time to regroup yourself. What exactly do you want to achieve?
What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can
you do about it?
10. Stop over-complicating things. Are you waiting for a perfect time to do this? That maybe now is not the best time
because of X, Y, Z reasons? Ditch that thought because theres never a perfect time. If you keep waiting for one, you
are never going to accomplish anything. Perfectionism is one of the biggest reasons for procrastination. Read more
about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.
11. Get a grip and just do it. At the end, it boils down to taking action. You can do all the strategizing, planning and
hypothesizing, but if you dont take action, nothings going to happen. Occasionally, I get readers and clients who keep
complaining about their situations but they still refuse to take action at the end of the day. Reality check: I have never
heard anyone procrastinate their way to success before and I doubt its going to change in the near future. Whatever
it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.