Are You a Procrastinator?

Sometimes? Maybe? Kinda?

Choice is an essential part of life and being able to make choices is a requirement for happiness. But have you noticed how much choice we are commonly faced with? From the TV we watch and the hundreds of films to choose from at the click of a button, to the ‘57’ varieties of Heinz.

It’s logical to have lots of choices, right? You can the weigh up the options, chew over the essentials. Well actually, the brain doesn’t quite work that way. When we are faced with more options there is a bigger chance of regret, the ‘FOMO’ affect (Fear Of Missing Out).

How many times have you quickly nipped into a supermarket as someone has asked you to pick up a bottle of wine, but when you get to the wine section it’s as if time stops, you look and you see sweet, dry, red, white, French, Australian, Italian, half price, award winning?! How often do you just end up grabbing one in frustration? I’m getting frustrated just thinking about it!

The more options we have in front of us the harder choice becomes. Just as the complexity or importance is increased in any decision we make, the amount of energy we use increases also. Research has proven choice can create negative emotions which leads to a delay in decision making. And that’s where procrastination begins. Procrastination can be seen as the body protecting itself.

So, what is the golden rule?

Keep it simple and reduce your options. Try and do this with any scenario that may come your way.

Let’s play this out…

“Should I join the gym? Which gym? Maybe there is an offer? This has a pool, or the other one has classes? I’ll probably start after Christmas.” Just remind yourself and ask “what is my goal?”. If it’s to get fitter, how about starting by doing a daily walk? Keep it simple.

“How do I drink more water? Should I go flavoured? Should I get some squash? I’ll buy a bottle with the time on the side to keep me on track.” Or how about you have a glass each morning and then alternate your hot drinks, 1 for 1. 1 coffee, 1 water. Remember, it’s about simplicity.

So how do you change these daily, and let’s all be honest here, very common habits? Well, I’m glad you asked as here are three top tips:

1. Forgive yourself for procrastinating in the past
Studies show that self-forgiveness can help you to feel more positive about yourself and reduce the likelihood of procrastination in the future.

2. Reward yourself
If you complete a difficult task, reward yourself and do something for you. For example, how about taking an extra 10 minutes at lunch and spending the time sitting in the garden? It will lead to positive endorphins too, making you feel amazing. I also ask that you make sure you notice how good it feels to finish the task. It’s positive reinforcement and will allow you to create momentum, as well as making your brain happy, acknowledging that it wasn’t too bad after all.

3. Rephrase your internal dialogue.
The phrases “need to” and “have to” imply that you have no choice in what you do. This can make you feel disempowered and might even result in self-sabotage. However, saying, “I choose to” implies that you own a task, making you feel more in control of the decision or task.

Just remember nothing is that complicated. It may seem it at first but spend some time making it simple, take out the choice and complexity and it will set you in a better frame of mind and body to reach a decision. 

With love

John