Motivation: The Ultimate Antidote to Procrastination (Pt. 3 of 3)

Patient: Hey, Doc. I have a procrastination problem. Can you help?

Doctor: Sure! We have an outpatient procedure called kick in the butt.

Or you can cure it yourself with this prescription: A Daily Dose of Motivation. Read about it in this article and you’ll never procrastinate again!

Patient: Hmm – I’ll take the Do It Yourself Daily Dose of Motivation — doctor’s orders.

Motivation Cures Procrastination — without Pain

In Part 1 of this series, we

• investigated the causes of procrastination
• discovered how procrastination often disguises itself in an alternative activity
• observed how habitual procrastination could result in chronic stress.

Part 2 focused on Three Essential Tips that program your mind to override the tendency to procrastinate. If you missed these valuable articles, you can read both of them here. 

Today’s post is going to follow the doctor’s orders and focus on the ultimate antidote to procrastination –

Motivation!

Like oil and water, procrastination and motivation do not mix. They are mutually exclusive. Absolutely incompatico!

Motivation is the antidote, the cure, for procrastination.

If you are truly motivated to do something, you will not procrastinate. You’ll find a way to get to it pronto!

We are going to share 6 Kick in the Butt Mental Booster Shots that restore or step up your motivation, so you can

• Start your tasks as soon as possible
• Tackle your tasks with maximum effort and energy
• Accomplish your tasks on time or even earlier!

We’ll start with extrinsic motivators. Like the doctor’s kick in the butt procedure, these motivators come from outside ourselves. We’ll finish with intrinsic motivators, which, like the prescription, inspire the desire to come from within — you just want to do it.

Both extrinsic and intrinsic motivators are mental boosters that cure procrastination stress.

Booster #1: Time Yourself

Timing your tasks is an extremely popular strategy for overriding procrastination. It’s easy to do and it gets you really pumped to accomplish your task.

Here’s how it works:

You need a timer. The timer is your new boss. The timer rules — no exceptions!

First, you set the timer for one task. Ideally, this is 20 – 30 minutes. During this time, you work on the one task continuously — no diversion whatsoever!

When the timer rings, you reset it for 5 – 10 minutes. During this time, you take a break.

Step away from your desk. Do something completely different, such as eat a snack, play music, exercise, watch TV, or look out the window.

Just make sure whatever you do is not work-related.

When the timer rings this time, reset it for another 25 minutes. Immerse yourself in the single-task focus again for the measured time.

Now reset the timer for another 5 – 10-minute non-work-related break activity.

This motivational method is known as the Pomodoro Technique, named after its originator. Each set of work and break times is known as one Pomodoro. (One Pomodoro = one kick in the butt.)

Aim for four Pomodoro’s and you will see your tasks completed!

If you finish the task before the set time, then begin the next one until the timer rings. On the other hand, if 30 minutes seems too short, then stretch it out as you see fit.

The magic of this method is the timer — the extrinsic motivator. This outside influence is very strong and energizing — much more so than just thinking about the time in your mind.

Your single-minded focus on the task forces you to get the job done. The breaks, on the other hand, prevent fatigue.

Not a chance for procrastination. Motivation has cured procrastination on this task.

Have fun with this booster!

Booster #2: Reward Yourself

While nothing cures procrastination more than motivation, nothing motivates people more than a reward — particularly to top off a long, tedious task. Rewards are like fuel to keep you on track.

You don’t have to indulge yourself with expensive gifts. A movie, a walk in the fresh air, or a special snack could be something you anticipate with glee.

Stick to simple, pleasurable activities as your due compensation for not procrastinating.

Soon you’ll discover the easy rewards that motivate you for even the most challenging tasks.

Booster #3: Punish Yourself?

Now for the flipside, perhaps a little draconian . . .

If you reward yourself for not procrastinating, then should you punish yourself if you do procrastinate?

A daily dosage of self-imposed discipline might be just the right additive to keep you on your positive path of good work habits and low stress levels.

Here are some types of self-imposed disciplines, recommended by my coach years ago:

– Avoid watching TV the whole day

– Avoid Facebook for 24 hours

– Anonymously send a lot of money to someone whom you dislike with all your might

Oh, boy! That was plenty of incentive not to stray.

Of course, the idea behind these negative motivators is that you will not fall victim to them. 

Focus on what you need to do at all times and I guarantee you will never have to face your own punishments.

Booster #4: Surround Yourself with Support

You don’t have to accomplish this all by yourself.

Invite someone to monitor your actions. Pick someone who understands and can help keep your motivation healing any procrastination tendencies. Find a close friend, co-worker, or relative, as suits your situation. Just be sure they are not procrastinators themselves! He, she, or the group constitute your watchdog.

You are accountable to the watchdog.

Of course, they should cheer you on. However, if you don’t meet your deadline, your watchdog should admonish you!

Allow that to happen and be sure to take it seriously. Your watchdog is your support network.

Countering the habit of procrastination is a battle with the mind. Your network of family or close friends checking up on you can make it easier and fun.

So, don’t take your support network for granted! 

Booster #5: – Adjust Your Beliefs and Values About Time

Time is like cash: no matter how you spend it, it’s gone forever. And it always disappears too soon!

You can never recover those hours you wasted on unimportant activities.

What you can do: Consider your beliefs and values about time.

Your time is a scarce and essential resource. View it that way. Respect and honor it. Spend it wisely.

Reflect: How much time are you spending on unimportant, time-consuming activities? You may have to resolve to limit them or eliminate them.

Remember to make a habit of asking yourself, “Is this the best use of my time at this moment?”

View your time like this: My time is scarce. It is an essential resource. I must spend wisely. We already know the emotional and mental consequences of running out of time to meet responsibilities – anger, frustration, regret, and procrastination stress. 

Value time so you don’t lose any more of it in the future.

Booster #6: Assert Your Right To Use Time Wisely

Some people feel pressured or obligated to acquiesce to any and all invitations from friends, family, and coworkers.

Sure, it’s healthy to socialize. But when it impinges on your schedule, you must take a stand. Asserting yourself this way is motivational and, well, you know: motivation cures procrastination.

Remind yourself: Time rules. And it doesn’t wait.

Get comfortable just saying “no” to unimportant invitations. You know best when you need your time for more important tasks and obligations. You’ll be glad you saved those hours for your own needs.

If passersby are accustomed to your courteous welcome, you can expect them to react with questions and even negative attitude.

So, just be sure to explain your reason for declining some activities with your usual professional courtesy. Perhaps you can postpone the visiting for a mutually convenient time.

People who truly know and care about you will immediately understand. As for the rest – If they fail to appreciate your self-help efforts, do they really deserve your time?

Bonus Booster: Find Your Unique Motivator

I remember reading about a legendary nationally syndicated cartoonist, Walter Berndt. Prior to writing his daily comic strip, he would put on his sweat clothes and sneakers, go outside and run around the block. Then immediately to his desk, he was in the right mood and mindset to play the characters.

Maybe you have a special practice that can get your mental engine ready to charge to home plate. Think about it.

The Takeaway:

If there were a medical cure for procrastination, it would be a daily dose of motivation. When we’re motivated, we go like the Energizer bunny.

Mental boosters can keep us looking forward and moving ahead to meet short-term and long-term goals.

Time and time as money, rewards & punishments, support and personal assertion are extremely effective mental boosters to instill motivation extrinsically and intrinsically.

So, follow the “doctor’s orders”: A Daily Dose of Motivation cures procrastination.

Hey! Before You Go,

What Motivates You to Get Going and Get Done?

We love to hear your comments and challenges in the Comment box (scroll down).

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