It gets me very angry when I hear others using negative self-talk, constantly telling themselves that they can't do a thing, are of now use to anyone, are worthless and are rubbish at doing anything properly.
And the reality is, by re-inforcing the negative idea that they can't do a thing or have no self-worth, they are making darn sure that this becomes their reality by embedding the notion into their own sub-conscious minds!
But by reversing the negative & fictional self-talk and substituting more realistic, positive truthfulness, anyone can begin to achieve more in their lives than they ever though possible!
So I urge you to spend the next 5 minutes reading every word below and I guarantee that if you follow the principles the article outlines, you will be able to raise your game to heights you previously told yourself were unachievable.
Overcoming Procrastination Instantly Using Self Talk
Changing how we talk to ourselves is the easiest and most powerful way
to overcome procrastination. No other method that I know of disarms
procrastination so rapidly and at such a fundamental level: that of our own thoughts.
The Voices In Our Heads
We’re
talking to ourselves all the time inside our minds. Even when you’re
not paying attention, these relentless mental debates deeply influence
our feelings and, ultimately, our behavior.
The good news is that
just becoming aware of such mental dialogues — noticing patterns and
turning them into productive statements — is usually all you need to
overcome many unwelcome feelings and behaviors.
Let’s see how this can help us when it comes to procrastination.
The Procrastinator’s Motto
Consider the following thought, which for sure has crossed our minds many times in the past:
“I have to finish this long, important project. It should already be done by now and I need to plow through it.”
Now,
tell me you don’t have this thought sometimes. For me, no other passage
embodies our procrastinator’s mind so well: as we’ll see, this small,
seemingly innocent thought contains almost every mental block that
encourages procrastination. That’s why I like to call it the Procrastinator’s Motto.
We all use the Procrastinator’s Motto
(or variations of it) every once in a while. If you’re a chronic
procrastinator, chances are you repeat it to yourself very frequently —
daily, perhaps.
But what’s so wrong about the Procrastinator’s Motto? In what ways do these words encourage procrastination so much — and what can we do about it?
From Procrastinator to Producer: A Step-by-Step Self Talk Guide
To understand what’s wrong with the Procrastinator’s Motto, let’s break it down in parts:
“(1)
I have to (2) finish this (3) long, (4) important project. (5) It
should already be done by now and (6) I need to plow through it.”
Now
let’s consider each of these six parts in turn, replacing each of them
with an empowering alternative. In doing that, we’ll turn the original
motto on its head and create a productive call to action: a “Producer’s Motto”, if you like.
1. I Have To → I Choose To
‘I have to’ is every procrastinator’s favorite expression. It’s also the most disempowering.
Every time you say to yourself that you have to
do something, you imply that you don’t have any choice. This choice of
words implies that you feel forced or coerced to do the task — that you
don’t really want to do it. That perception, of course, elicits a strong
feeling of victimhood and resistance towards doing the task.
The solution to this problem is to replace ‘I have to’ with the immensely more empowering alternative ‘I choose to’.
Everything
you do is ultimately a choice (yes, even completing tax forms). Using
language that expresses choice reminds you of that and brings the
feeling of power back.
2. Finish → Start
When you focus on finishing
something, you direct your attention to a vague, highly idealized
future.
Visualizing a finished project is motivating for many people,
but from the point of view of who’s having a hard time starting a task, visualizing a hard-to-grasp future can be overwhelming — even depressing at times.
The solution in this case, then, is not to focus on finishing, but on starting.
Forget
for a minute about the finish line, just concentrate on taking the
first step. Bring your focus from the future to what can be done right now. We all know that if you start something a large enough number of times, you’ll eventually finish any task.
Starting — all by itself — is usually sufficient to build enough momentum to keep the ball rolling from then on. This is what Mark Forster has termed the “I’ll just get the file out” technique, and it definitely works.
3. Long Project → Short Task
Constantly
reminding yourself how long and challenging the upcoming undertaking is
only adds to the feeling of being overwhelmed, and thus of
procrastination.
Any undertaking, no matter how daunting, can be
broken down into small steps. The trick is to, on each step along the
way, focus solely on the very next smallest, doable chunk of work.
Ignore the big picture for a while and just tackle that next short task.
Make
it in a way you can easily visualize the outcome coming about very
soon. Don’t write a book; write a page.
Of
course, keep the big picture in mind, but use it for motivation and
direction as needed, and not to frighten yourself before action.
4. Important Project → Imperfect Step
“This project has to impress everyone; I really can’t blow this opportunity.”
Placing
such high hopes on a project only adds to anxiety and fear of failure.
Perfectionism arises and only fuels procrastination even more.
The way to overcome this mental block is to simply give yourself permission to be human. Allow yourself to be imperfect just in this next small task.
Focus on giving an imperfect step; remember that you can always refine your work later. Better yet, make it in a way that you can’t possibly fail.
If you’re a serial perfectionist, go one step further and commit yourself to make a sloppy job on purpose, at least at first.
5. It Should Already Be Done by Now → I’ll Feel Terrific
The expression ‘should‘ is usually associated with blame and guilt. When you say you should
be doing something (instead of what you’re actually doing), you focus
on comparing an ideal reality with your current, “bad” reality. You
focus not on what is, but on what could have been. Misused ‘shoulds‘ can elicit a strong message of failure, depression and regret.
The
solution is to focus not on how bad you feel now, but on how good
you’ll feel after you take action. Yes, directed action — even the
tiniest of it — towards a goal is the best motivator I know of. The
trick is to bring that expected feeling of accomplishment into the
present — and know that the real joy of it is only a small task away.
6. Need to Plow Through → Have Plenty of Time for Play
“I’ve got to work all weekend”. “I am trapped in this laborious project”.
Long
periods of isolation can bring an enormous feeling of resentment. This
feeling generates a strong sense of deprivation and resistance towards
the task.
The way to overcome this mental block is to not allow
long stretches of work to creep in your activities. Schedule frequent
breaks. Plan small rewards along the way. Have something to look forward
to — not far away at the end of a long stretch — but in the very near
feature. When rewards are small, frequent — and deserved — they work
wonders.
Truly commit to leisure time. In fact,
go ahead and make it mandatory. This “reverse-psychology” can by itself
bring you to a whole different mindset, both more productive and
enjoyable.
How Far Have We Come?
Time to check what we’ve accomplished with all the word substitutions. We started with:
“I have to finish this long, important project. It should already be done by now and I need to plow through it.”
And ended up with:
“I choose to start this task with a small, imperfect step. I’ll feel terrific and have plenty of time for play!”
Quite a change, eh?
Every
time you catch yourself repeating the Procrastinator’s Motto or any of
its parts to yourself, stop and rephrase it. Then check how you feel.
While
it may seem just a matter of word choices at first, when you try this
simple way to re-frame your thoughts, you’ll see how instantly it changes
your attitude towards working on your tasks. Moreover, if you turn it
into a habit, you’ll be slowly reprogramming your thoughts, leading to a
positive, permanent change in your mindset.
Article Source: www.litemind.com
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