Ask Aunt B

Dear Aunt B,

I am a procrastinator. It has always worked out, but it is getting more stressful over time. Got any advice for breaking a long held bad habit?

Better Late Than

Never Dear Better Late Than Never, I think we may have covered this not too long ago, but it is such a big deal that I thought I would give it another go. Maybe I can find some wisdom for myself. You see, anyone who knows Aunt B would be laughing their you-knowwhat- off that I was even attempting to give advice on this topic. But here goes.

The biggest problem I see here is that, generally, procrastination works out ok. It has for me, but I, like you, am beginning to tire of it. So let's look into some of the causes of procrastination.

Fear of failure is a big one, I believe. If you have a belief that all must be perfect (which we already discussed is impossible), then avoidance of doing the task is natural. Lack of motivation can be a big player. If the rewards for doing the task are too far in the future, they don’t get attached to the task and the task becomes less enjoyable. If you don’t enjoy the task, you might delay it because you find it boring or unpleasant.

Ok, here is one reason I found that doesn’t sound too great for us that like to think we function so well. Impaired executive function is a cognitive factor that helps us manage time, change focus, plan, and organize. I guess Aunt B better start improving her executive function.

Some ideas to tr y include:

1. Commit to shorter periods to work on your project. Usually when you get started, you will continue working.

2. Break tasks down into smaller steps. A large task can be intimidating for anyone. Breaking it down can allow you to build some momentum.

3. Set clear deadlines for yourself to create urgency.

4. Identify what normally distracts you and set up an environment that minimizes those distractions. Try turning off your cell phone and notifications on your computer. Some people even use noise canceling headphones to help with focus.

5. Create a designated workspace. Keep it clean, but surround yourself with things that are pleasing so you want to go there.

6. Reward yourself when you finish things early.

7. Visualize the end result. If you can try, practice the feeling that you will feel once your task is complete.

8. Enlist help. Get an accountability partner. You can keep each other on task.

9. Remember Aunt B’s number one rule: be kind to yourself. You can never beat yourself better. So practice compassion while you build your new habit.

This is a process. Celebrate small victories along the way and continue building strategies to get better results.

Love, Aunt B

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