I’ve always been pretty good at procrastinating, especially if I’ve felt daunted or over-whelmed by a task. In the absence of a deadline, I can employ a whole range of avoidance tactics and excuses not to get going. Indeed some things I’ve planned, such as de-cluttering, barely even get started.
However, I am changing and starting to grab hold of things I’ve been putting off. I have a sneaky suspicion that a change in my running practice has something to do with this. For many years I ran a couple of times a week, always the same route. A pleasant 3 mile circular route from my house. I knew the route well and never felt the need to go any further. When life became quite stressful though, my husband suggested that I set myself some running goals to add some focus to my running. At first I resisted the idea, ironic given that I’m a coach. I wasn’t a serious ‘runner’, just a jogger who did it for fun. Gradually though the idea grew on me and I decided to enter a half-marathon.
I started running further, doing new routes and slowly building up my miles. Each time I had a run planned though negative thoughts would enter my head ‘I’m too tired today’, ‘I’ll never run a half-marathon’, ‘it’s too cold and wet’. Rarely did I put on my running shoes and really feel like going, although I always felt great when I got back.
The day of the half-marathon arrived and despite my nerves, I managed to relax and soak in the atmosphere. It was a lovely spring day and I decided to just try and enjoy it and go with the flow. I felt great running and was amazed to find I got round in 1 hour 49 minutes, which isn't bad for a novice!
Since then I have continued to try different routes and distances and even done some races. The biggest change for me though, in addition to becoming a better runner, is my mindset. I now really enjoy putting on my running shoes and getting ready to go. I love thinking about my run before I do it and visualising where I will go. I love soaking in all the sights and sounds as I run and I love the sense of achievement I get on returning, particularly if I’ve been out in the rain! Very rarely do negative thoughts enter my head and if they do, I don’t give them much air time as I get my trainers on and head for the door. Yes, I am now a fully-fledged runner!
If you find yourself procrastinating the following techniques may help:-
- Recognise and challenge negative thoughts about doing a task. How realistic are your negative thoughts?
- Get in the mood for what you are going to do and prepare yourself mentally.
- Visualise yourself doing your task. Even if it is something you consider to be fairly laborious think of things you can do to make it more enjoyable e.g. playing some music you like or giving yourself a reward half-way through.
- Visualise yourself completing the task and how good that will feel.
- Take small steps, you don’t have to achieve your long-term goal in one go. Just making a start is enough to get you on a roll sometimes.
As for my de-cluttering, I started last week with just one box file and have done 30 minutes of de-cluttering a day since. No mean feat considering I’ve been meaning to start for years! What made me start? Well, to use a well-known advertising slogan I decided it was time to stop procrastinating and ‘just do it’!
What tasks do you put off doing and how do you get started?
Comments
Thanks for the comments and feedback. Yes, I do find taking small steps easier and less daunting. Ian, I'm impressed that you were getting up at 5 am to go to the pool! I know what you mean about hearing the rain, although I like the sound of it, it isn't always quite so easy going out in it! Emma, I need to get some tips off you although I remember what you said about classical music triggering your 'work' mode. I often have the radio on in the background when working from home so perhaps I should try Classic FM!
Great article Helen - particulary on taking things in small steps and allocating a set amount of time a day....even just 15 minutes can make a difference!
Very nice piece. On the initial motivation side, when I worked in Old Street I used to get up at 05.00 to get to the swimming pool in Angel by 07.30. Cold winter mornings, waking up with rain gently massaging the bedroom window, I'm sure you know that feel! I'd ask myself whether I'd be happier arriving at work with an hour's swimming under my belt or without. I even felt like a parent trying to "trick" a child into action but it worked.
Thanks Helen, a great blog. My procrastination knows no bounds, and even though I know many tactics to combat it, it's always helpful to be reminded and given new ideas to try.