Remember, don't just read the tips...use them!

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At Home

Get organized. Putting off bill paying? Instead of lumping them all in one drawer, separate them. Have one box for unpaid bills and make sure that you file those that are paid elsewhere. Plan to pay bills around the same time each month (for example, the first week of the month). Then you can plan around it. Promise yourself to touch paper/ letters only once. Throw your junk mail and unnecessary documents away immediately and file important papers as soon as you receive them. This promise to yourself will save a lot of time in the future when you no longer have to sort through stacks of old mail. Add an element of fun to nasty tasks. With some things, like cleaning, you can put on your favorite CD and dance through sweeping, dusting, and tidying. This takes the pain out of it. Cooperation. Try to share the chores with someone else and work together (this might improve your relationships, too, since 'shared hardship makes hearts grow closer'). Use time limits. Plan to clean for a certain time period, say one hour. If you know that in one hour you will be finished, getting started isn't so bad. And you can actually accomplish quite a bit in one hour. Sometimes, you might even become involved and continue beyond your self-imposed deadline. back to top

In Relationships

Visualize. For bringing up issues with a lover or friend, rehearse in your head. Write down what you are planning to say, if need be. Visualize how you are going to say it. Note your feelings of apprehension and remind yourself how much better you will feel after all is said. Remember that what you are saying is valid in order to give yourself courage. What is the worst thing that can happen? And in the right frame of mind, can't you handle anything? Prioritize. For jumpstarting a passionless relationship, make romance a priority. Devote your next day off to spending quality time alone with your lover. Once you and your partner are focusing on one another in a relaxed setting, sparks will begin to fly. back to top

Personal

Baby steps. With exercise and new diets, start small. For exercise, start doing something that you can handle comfortably and increase the workout time very slowly. For example, at first you might only be jogging for 15 minutes 2 times a week. Slowly you can work up to 20 minutes 3 times a week. Of course you will have to tailor your routine to your desired outcome. Starting too ambitiously leads to failure anyhow. Don't feel guilty about spending too much time at a plateau. And don't be discouraged if you fail one day. You have to get back in the saddle and resume. Psych yourself up for personal change and visualize the benefits you will experience. Partner up. For exercise, try starting a new regime with someone else. If someone is relying on you to get out there in the morning for a run, it makes it much harder to put it off. Give yourself a break (sometimes). If you are having trouble getting going one day, decide to go easy on yourself. Plan to exercise for a shortened time period. Once you get started you just might keep going. Act. Another way to get yourself enjoying exercise is to tell yourself, during the exercise, that you love it. Force yourself to smile. Act like you love it. Although this might feel artificial, such 'acting' can actually be convincing. And soon you will naturally look forward to and enjoy your workouts. Visualize. Before a workout, imagine yourself doing the exercise with strength, endurance, and confidence. Visualize what your body is doing, what your form should be, picture the regularity of your breathing. Then imagine the cool-down and the great feelings that ensue a satisfying workout. Such psychological prep work really helps take the sting out of workouts by getting you into an enthusiastic and determined 'zone'. back to top

At Work and/or School

One step at a time. If you have a rather large and formidable task to do (like writing a term paper), then break it up into smaller chunks. Think only of completing those smaller portions of the job. For example, if you are having troubles getting started, you can devote just a short time to reading one research article. The next day you can take notes - brain storm, then sift through it. The next day you can write an outline. Even within the same day, you can sit down several times for half an hour each time-to write one paragraph. Spend a short period of time working on these reduced tasks. Just chip away at it. Actually doing something will improve your morale and you might find yourself getting involved and doing more than you had anticipated. Set the mood. Find a place to work where distractions are limited. Studying or working in a messy room, for example, is very distracting and conductive to sloppy work. You might also start clean compulsively, as every reason to get away from the job to be done is good - plus it gives you a relatively valid reason to procrastinate. Try to keep your work area tidy and organized. Inspiration. In your workspace, display motivational posters or messages to yourself to remind yourself what you are working towards. Use role models. Find a dedicated study partner who can lead you down the garden path of work and persistence. Talk about work or school with a very inspired and enthusiastic colleague. His or her influence can help rocket you into action! back to top

General Tips

Psych yourself up for the job. Sit down, and breathe in and out very slowly (3 seconds inhale, 3 seconds exhale) for several minutes. Calm yourself down and then try to find that headspace where it isn't so difficult. Recall a time when you were learning well, working well, writing well, whatever. Remember how you felt...and try to get back into that feeling. And imagine how accomplished and virtuous you will feel when it is all done. De-stressing is an excellent way to prime your brain for enjoyable work and learning. Ego boost. If you are afraid of being evaluated or judged, ask yourself whether this is reasonable or not. Try and realize that you can only do your best and that that will have to be good enough. And if you get criticized, well-you are only human and you will learn from your mistakes. Think of the possibility of getting a high evaluation. Try to instill inside of yourself the will to succeed, but strive for personal success. Also try to put the matter into perspective by imagining your friend in your position. Would people be so harsh with him/her as you imagine them being with you? Probably not. Learn to manage your time. Try our Time Management Test for evaluation and feedback. Get an appointment book (don't go overboard here, you perfectionists!) and plan and prioritize. Self-talk. Tell yourself that you will be happier in the end if you act on things (which is true, after all!). Estimate the amount of time you think it will take you to complete a task, then increase that amount by 100%. Give yourself rewards for jobs completed. Take yourself out to lunch if you complete the first draft of your paper, clean the kitchen, or finish that dreaded project. Buy yourself flowers, take a hot bath, watch your favorite TV show, call a friend. There is nothing wrong with giving yourself incentives, as long as you take the incentive AFTER you have done what you set out to do. This will reinforce the general feeling of well-being that comes with completing tasks. In this way you will chip away at that sense of dread or reluctance that prevents you from getting started. Hang in there. Don't be discouraged by setbacks. Realize that you are human and try again. Reality check. Remember that the completion of most tasks is mostly for your benefit. If you are angry at a professor, supervisor, or spouse, delaying doing something won't punish them, but will backfire and make you feel worse. The best revenge is to do what you have to do, to do it well, and to do it for yourself. You will feel better about yourself. Clear your conscience. If you just don't like work and would rather be kicking up your heels at the local bar, playing field, dance club, ski hill, or whatever, then it might be worth considering the fact that those fun things might be even more fun if you have a clear conscience. Even though you might be pretty good at blocking out your unfinished responsibilities, they certainly are eating away at you to some degree. Actually finishing something gives you license to kick up your heels! Recharge. If burnout and fatigue is the cause of your procrastination, then make rest, relaxation and recuperation your top priority. After getting rejuvenated, you will find it easier to get on top of your tasks. Prioritize your tasks on paper. Get it very clear in your head what is important and what is less so. This helps if you have a lot to do and don't know where to start. Obviously start with the most important task. Break it up into sizable chunks if necessary. Forget about lesser tasks until another time. For example, you might cite, at the top of your list "Visit Grandma in the hospital" and "Create outline for Friday's report". You might demote such items as "Buy cushions for new sofa". Step by step. Visualize how much easier it is to do a job in smaller chunks. If you do it bit by bit, it will be done painlessly before you know it. Get to the root of things. Examine WHY you are procrastinating. Mull it over, write it down if you have to and think of solutions. Try the Procrastination Workbook to help you with your quest. Reserve time. If you are easily distracted by things other than what you really have to get done, tell yourself that you will work for 1 hour and THEN you can attend to whatever it is that distracts you. Learn to delay these distractions until you have spent a predetermined length of time on what you need to do. Have fun doing what you are doing. Tell yourself, "Once I get started, it won't be that bad", or Just relax, have fun with it". It doesn't have to be drudgery-that is only a state of mind. Learn to get into a zone where it is fun (get in the flow). Pretend you love doing the task. Such acting will eventually convince you that the work can indeed be fun, rewarding, and worthy of effort. Announce your goals to family and friends. This will put some pressure on you to actually do what you claim. Post your goals on the fridge, around your workspace... Get in the habit. Getting started on a task on time takes practice. It has to become a habit/routine. You will experience setbacks, but with a bit-by-bit approach and persistence, you can definitely teach yourself to attack that which has to be done. Create ways to save time and use them. For example, templates, flowcharts, outlines of strategies and procedures. When you know where to go and where to start, it's easier to get going.