7 ways to use
emotional intelligence to beat procrastination
When all else fails, try reframing the way you view your goals
to stop your procrastination habit.
We have all been there: You know you should
be working on a project but it feels impossible to shut out distractions. Next
thing you know, you’ve lost most of the afternoon. There are, however, simple
habits you can form that will help you to get the upper hand on
procrastination.
Here are 7 ways to tap into your emotions to
beat procrastination:
TIE THE TASK TO A LARGER GOAL YOU ARE PASSIONATE ABOUT
We are quicker to get to work on a project
when we have a positive emotional charge around the outcome. Even though we
can’t see how completing the report will have any immediate benefit to us,
thinking about how wonderful it will feel to get that promotion we crave will
help motivate us if we can see doing a great job on the report as a
stepping-stone to advancement.
START WITH THE EASIEST PART FIRST
The most difficult step in completing a task
is to get started. Often, we think of something we have to do in terms of
linear sequences, beginning, middle, and end. However, in many cases we can
start anywhere and work around to the end. Starting at the easiest part takes
less emotional resistance, and once we get started, we tend to get on a roll,
which gives us the momentum to keep going.
BREAK IT DOWN INTO SMALL CHUNKS
The task will seem less daunting if we tell
ourselves that we are going to only spend five minutes working on it. Like
starting with the easiest part first, we find that once we are into the actual
work, we find it easier to continue to focus than to come back to it later.
We’ll find ourselves continuing to work past the committed time that we told
ourselves.
MANAGE YOUR DISTRACTIONS BEFORE YOU START
If you struggle with impulsiveness, the
chances of being distracted will be greatly reduced if you think about what may
throw you off track from your work before you start.
This allows you to unplug, disconnect, and put a hold on everything and everyone that could potentially disrupt your focus and throw you off.
This allows you to unplug, disconnect, and put a hold on everything and everyone that could potentially disrupt your focus and throw you off.
SELF-AWARENESS OF WHAT ENVIRONMENTS YOU WORK BEST IN
One size does not fit all when it comes to
the best environment for you. I realized this when in university, we were
advised that to study effectively one needed a quiet place with no
disturbances. For myself, a quiet environment led to daydreaming and tuning
out. Having an area with lots of other students around actually stimulated my
focusing ability. If you don’t know what your best environment is, practice in
different ones until you find the one that stimulates you the most.
SET UP REWARDS ALONG THE WAY
Before you start to knock something off your
to-do list that will take considerable time and effort, set yourself up with a
system of rewards along the way. Think about how delicious that creamy double
mocha latte will taste prior to working an hour or two on your project. After
you have done your work, savor the reward and remember how good and satisfying
it felt for the next time you have to get into doing work that emotionally you
would rather avoid. Make the reward something you wouldn’t normally give
yourself or do something for yourself to feel special.
WORK ON OVERCOMING PERFECTIONISM
Having the need to be perfect can be a major
stumbling block to getting started on any project. Winston Churchill summed it
up well, “Perfection(ism) is the enemy of progress. When we decide we want to
try something new, the opportunity and fear of failure and rejection come
knocking.” The fear of making mistakes keeps many of us paralyzed and unable to
begin. We learn by doing and making mistakes. Think of the times in your life
that you failed, but changed direction and succeeded in the end.
·
BY HARVEY
DEUTSCHENDORF https://www.fastcompany.com/90292753/7-ways-to-use-emotional-intelligence-to-beat-procrastination?utm_source=postup&utm_medium=email&utm_campaign=Fast%20Company%20Daily&position=7&partner=newsletter&campaign_date=01262019
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