13 Steps to Stop Procrastinating! – Dr. Lisa Ortigara Crego

13 Steps to Stop Procrastinating!

Are you a procrastinator?

Today most of us are busier than we ever want to be, but to stop means getting behind. And getting behind is terrifying, causing stress and worry.

Stress and worry begins to impact our daily balance in areas such as: eating, sleeping, play-time, family time, worship time, etc.

Why are you self sabotaging?

Maybe you call yourself lazy. If you are, stop that. There are many reasons to procrastinate such as inability to prioritize, fear of success, burnout, overwhelm…

Fear is, more than not, more pronounced in your head then in reality. The actual event often takes off without a hitch. Where, burnout happens when you work without breaks. Burnout causes many symptoms such as headache, fatigue, boredom and stress. Tough work schedule, family demands, and work contribute to burnout.

Time management problems are at the core of procrastination.

Time management challenges often come from an inability to organize time and from ineffective self-talk.

Self-talk is a constant chatter of this or that, getting in your way of completing tasks at  hand. This chatter, or monkey talk, as I like to call it, is crippling. In Release Your Obsession with Diet Chatter: Heal from the Inside Out, I devote an entire book to diet chatter, which impacts and contributes to ALL chatter.

So what are you procrastinating?

 Living a Healthy Life style
 A Daily Exercise Routine
 Writing Your Book
 Work projects
 Catching Up with Friends
 A Course You meant to Take

What to do…

1. Identify what you are not completing
2. Prioritize by making a list
3. Divide tasks into smaller, manageable chunks
4. Set deadlines
5. Establish a routine
6. Create the right environment, given the task at hand
7. Make conscious choices on how and when you will complete
8. Turn off technology, such as phone, computer, ipad, if it stands in the way
9. Balance time: work, play, family, me-time
10. If you get stuck ask for help: therapist, call a friend, speak to your rabbi, priest, professor
11. Delegate if you can
12. Set deadlines
13. Make Lists and stick to them…cross off what’s completed

The Multitasker

For sure it’s not always easy to complete what’s at hand, with so many other situations beckoning your attention. If you are a multitasker, perhaps you can break your responsibility into manageable chunks to avoid boredom.

Work through your fixed commitments first. These include, exercise, meals, sleep, family, responsibilities, work, and so on. These you cannot skip, as they are your fixed commitments that are a constant.

Once fixed commitments are organized in your plan, begin to chip away at the other responsibilities, one task at a time, and you will find you can make an amazing dent, leaving you more time than you thought you had. It’s the procrastinating that causes you to spin out of control. But when you begin to knock it out, relief replaces fear, and laughter replaces tears.

All good.

We all have the same amount of time each twenty four hours, which comes to 86,400 seconds to be exact. How do you plan to spend yours?

So, what’s on your plate…besides food? Do you struggle with time-management? Where does stress fit into the mix? Do you have a procrastination resolution? Do share…we’d love to hear from you. If you disagree share your views. All good! We can learn from each other….

Stay tuned…you never know where my mind will wander…

Hugs to you, I care!
Dr. Lisa


About the Author Lisa Ortigara Crego

Speaker, writer, licensed clinical psychotherapist, PhD in addiction psychology, eating disorder professional, hypnotherapist changing the view about compulsive eating one addict at a time.

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