The Now Habit

1. Procrastination is a coping mechanism, not a character flaw

Procrastination is a mechanism for coping with the anxiety associated with starting or completing any task or decision.

Understanding procrastination. Procrastination is not laziness or a lack of discipline, but rather a self-protective behavior. It serves as a buffer against fear of failure, perfectionism, and overwhelming pressure. People procrastinate to temporarily relieve stress and anxiety associated with challenging tasks or decisions.

Root causes. Procrastination often stems from:

• Low self-esteem and fear of judgment
• Perfectionism and unrealistic expectations
• Fear of success and its consequences
• Feeling overwhelmed by the complexity or size of a task
• Resentment towards authority or imposed deadlines

By recognizing procrastination as a coping mechanism, we can address its underlying causes and develop more effective strategies for productivity and personal growth.

2. Replace negative self-talk with positive, action-oriented language

Replace "I have to" with "I choose to."

Power of choice. Shifting from "have to" and "should" language to "I choose to" empowers you to take control of your actions. This simple change in self-talk can significantly reduce feelings of victimhood, resentment, and resistance that often lead to procrastination.

Positive self-talk strategies:

• Replace "I must finish" with "When can I start?"
• Swap "This project is so big and important" for "I can take one small step"
• Use "I can be perfectly human" instead of "I must be perfect"
• Say "I must take time to play" rather than "I don't have time to play"

By consciously changing your internal dialogue, you create a more positive and motivating mental environment. This shift in perspective helps redirect energy towards productive action and reduces the emotional need for procrastination.

3. Guilt-free play is essential for productivity and motivation

Guilt-free play offers you a way around this problem by insisting that you plan recreation in your weekly schedule.

Balance work and play. Contrary to popular belief, scheduling regular guilt-free play time can significantly boost productivity and motivation. By ensuring time for relaxation and enjoyment, you reduce the sense of deprivation often associated with work, making it easier to start and maintain focus on tasks.

Benefits of guilt-free play:

• Recharges mental and physical energy
• Reduces resentment towards work
• Increases overall life satisfaction
• Enhances creativity and problem-solving abilities
• Improves work quality by providing fresh perspectives

Incorporate guilt-free play into your schedule by setting aside specific times for hobbies, exercise, socializing, or any activities you enjoy. This balanced approach creates a positive cycle where work and play enhance each other, leading to greater productivity and life satisfaction.

4. The Unschedule: Reverse psychology for overcoming procrastination

By requiring you to schedule and stick to recreational time, and to limit your work activity at first to predetermined periods of thirty minutes, the Unschedule builds up a subconscious desire to work more and play less.

Flip the script. The Unschedule is a unique time management tool that uses reverse psychology to combat procrastination. Instead of focusing on work hours, it prioritizes scheduling leisure activities, exercise, and essential daily tasks. This approach creates a realistic picture of available work time and reduces the pressure associated with traditional scheduling methods.

Key Unschedule principles:

• Schedule fixed commitments and leisure activities first
• Aim for 30-minute periods of uninterrupted, quality work
• Record work periods only after completion
• Reward yourself with breaks after productive work sessions
• Maintain at least one full day off per week

By emphasizing play and limiting initial work periods, the Unschedule taps into our natural desire for productivity and achievement. This method helps overcome the resistance and anxiety often associated with large, daunting tasks, making it easier to start and maintain momentum.

5. Three-dimensional thinking helps tackle overwhelming tasks

Being overwhelmed by a large or important task is a form of psychological and physical terror.

Break it down. Three-dimensional thinking is a powerful technique for managing large, complex projects that often lead to procrastination. This approach involves visualizing the project in its entirety, including its size, length, and breadth, and then breaking it down into manageable steps over time.

Implementing three-dimensional thinking:

1. Create a reverse calendar, starting from the deadline and working backward
2. Divide the project into smaller, achievable subtasks
3. Allocate realistic timeframes for each subtask
4. Include buffer time for unexpected challenges
5. Focus on starting each subtask rather than finishing the entire project

By applying three-dimensional thinking, you transform overwhelming projects into a series of manageable steps. This reduces anxiety, increases confidence, and makes it easier to start and maintain progress on even the most daunting tasks.

6. Develop resilience and hardiness to bounce back from setbacks

Being a champion—a consistent producer—requires that you forgive yourself for errors and losing streaks while maintaining the sense of inner worth and safety necessary to solve problems and pursue your goals.

Embrace challenges. Resilience and hardiness are crucial qualities for overcoming procrastination and achieving long-term success. These traits enable you to bounce back from setbacks, learn from failures, and persist in the face of obstacles.

Building resilience and hardiness:

• Reframe setbacks as learning opportunities
• Develop a growth mindset that embraces challenges
• Practice self-compassion and forgiveness
• Create multiple backup plans for potential obstacles
• Cultivate a strong support network
• Regularly step out of your comfort zone in small ways

By developing these qualities, you become better equipped to handle the inevitable challenges and setbacks that arise when pursuing goals. This resilience reduces the tendency to procrastinate out of fear of failure or perfectionism, allowing for more consistent progress and achievement.

7. Work in the flow state to boost creativity and efficiency

New research is leading to the conclusion that these instances of . . . [being fully absorbed in a challenging task] are, in effect, altered states in which the mind functions at its peak, time is often distorted, and a sense of happiness seems to pervade the moment.

Harness peak performance. The flow state is a mental condition of intense focus and creativity where time seems to fly and work feels effortless. Learning to access this state can significantly boost productivity and reduce procrastination by making work more enjoyable and efficient.

Techniques for entering the flow state:

1. Use a focusing exercise to clear your mind before starting work
2. Set clear, challenging but achievable goals for each work session
3. Eliminate distractions in your environment
4. Work in short, intense bursts (e.g., 25-30 minutes) followed by breaks
5. Practice mindfulness to improve your ability to concentrate
6. Choose tasks that align with your skills and interests

By regularly working in the flow state, you can transform dreaded tasks into engaging challenges. This not only increases productivity but also reduces the emotional resistance that often leads to procrastination.

8. Set realistic, action-oriented goals to maintain momentum

To set realistic goals you must be willing to fully commit to working on the path to that goal and be capable of investing the time and energy required to start now.

Effective goal-setting. Setting realistic, action-oriented goals is crucial for maintaining motivation and avoiding procrastination. By creating clear, achievable objectives, you provide a roadmap for success and reduce the overwhelming feeling that often leads to delay.

Steps for setting effective goals:

1. Recognize the work involved in both procrastination and achievement
2. Freely choose your goals and commit to the entire process
3. Create specific, measurable, and time-bound objectives
4. Break large goals into smaller, actionable steps
5. Focus on starting rather than finishing
6. Regularly review and adjust goals as needed
7. Celebrate progress and small victories along the way

By setting realistic goals and focusing on actionable steps, you create a clear path forward. This approach reduces anxiety about the end result and keeps you engaged in the process, making it easier to start and maintain progress on important tasks.

Last updated: August 9, 2024