Stop career procrastination, refocus on the tasks ahead
Everyone procrastinates, but when procrastinating starts to interfere with performance at work by causing you to feel worried, fearful and stressed out, or by causing others to feel anxious because you are holding up progress in their work project, then it’s time to stop putting the task aside and get on with it.
Psychotherapist and educator Jude Bijou offers the following tips that can help you stop procrastinating so that you’re focused on your job:
• Identify the situation. Start by writing down unpleasant tasks you are avoiding or putting off. Confronting the problem helps you focus on the issue and think about the negative effects it will have on your productivity.
Get in touch with your emotions.
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A little self-evaluation can help you find out why you’re procrastinating. Bijou says it’s usually one of three “core emotions.” Possibly, you’re intimidated by the details of a new task you have to learn. Or you resent having to learn a new system because the old system did the job. Or you’re nervous or upset because you have difficulty learning new technical skills.
• Deal with your emotions. Once you know what’s holding you back, face the problem head on rather than feeling angry, resentful or fearful. It’s not easy learning new tasks or changing your work patterns, but you have no choice but to muster the energy and courage to accomplish the task. It’s not only important for your career, it’s an essential life lesson as well.
• Set goals. But once you’ve identified the problem and know what has to be done, set learning goals. Everyone learns differently. If a task is difficult, break it into several parts so you’re mastering each one before moving to the next.
• Identify sabotaging thoughts. A common reaction when faced with learning new tasks is a negative response that tells you you’re not capable of learning the new thing. Rather than letting negative thoughts sabotage your learning efforts, contradict them immediately by saying to yourself, “I can do this,” Bijou said.
• Anticipate roadblocks. Once you understand the task and what has to be done to master it, imagine challenges and obstacles that are likely to pop up along the way, Bijou said. For every obstacle, create a
strategy that overcomes it.
• Battle resistance. As you start to learn a new task, be ready to deal with resistance in the form of excuses, bad moods and discouragement. “Meet resistance with tenacity
and stubbornness, and continue to deal with any emotions that surface,” Bijou said.
• Focus on succeeding. Accomplishing a difficult task is satisfying and rewarding. Pat yourself
on the back for reaching your goal and overcoming negative emotions. Not only did you simplify your work life, you also learned that you’re more adaptable and flexible than you thought.