Why We Procrastinate
We put things off because we fear our work won’t be good enough or because we just don’t want to do it badly enough. The antidote to fear is focus.
Focus on avoiding the outcome you fear. If you fear your work won’t be good enough, make a checklist of what will make it sufficient. Then plan how you will meet that criteria. Focus on prevention (just don’t lose).
Don’t “feel” like doing it? Likely, 80% of your work is hard, boring, or/and unpleasant. No, you won’t always be graced by the presence of some elusive muse to inspire creativity. But don’t give up. If-then planning can help. This strategic planning technique outlines how you’ll deal with obstacles. One study from the 1990s showed double the success rate, simply from creating such a plan.
If-Then Planning
If-then planning is also called implementation intention. Successful leaders identify what gets in their way of accomplishing a goal. Write down your current big goal.
What are your impulse triggers that prevent this goal? Brainstorm and write down whatever is standing in your way. When, what, or who is a roadblock? Create a series of if-then plans for how you’ll overcome each trigger.
Do you waste time on email or social media? Your if-then would be something like, “I will work on my hardest project for 20 minutes before I check my email in the morning.”
Examples of If-Then Plans
I will use “screen time” on my iPhone to monitor how much time I spend on non-essential activities.
I will leave my phone in the other room so checking it requires physical activity.
When I go out to eat, I can have a drink or a dessert, but not both. I will tell my dining partner or the wait staff to keep me accountable.
If-Then Planning Tips for Success
Choose one habit at a time. Set a specific, big picture goal. There should be a number in that goal, if possible. Write it down on a piece of paper. Give yourself a firm start date and end date. Sign and date it.
Create mini goals to measure your progress and keep focused. Small successes help you stick to your plan. If you’re working on time management, keep track of all your activities. This gives you a baseline to measure progress. If you feel tempted, write down everything about the moment. If necessary, add to your if-then plan.
Decide whether you will go cold turkey or find a replacement. Studies highlight the benefits of both methods. If you’re trying to eat more healthful foods, eliminating one item (not an entire category of food) may be advantageous.
What is your least favorite treat? If you can easily say no to chips or cookies, decide you’ll never eat another one again. Once the decision is made there’s no temptation.
On the other hand, a replacement could be a good distraction. If I feel like buying something on Amazon, I will go for a walk instead.
If you Fail
I missed my first deadline for publishing this book. Failure happens.
Decide to learn from failure and move forward. If you miss a deadline or goal, brainstorm again. Add more ideas to your if-then plan. What caused the failure? Do I have another trigger I wasn’t aware of? What can I do moving forward?
Decide now how you will respond to specific temptations toward negative impulses. It’ll be easier to choose the right path if you lay it out in a moment of strength rather than waiting for that moment of weakness.
Identify Self-Motivaters
Everyone holds different work values to feel satisfied and fulfilled in our jobs. That might mean money, fame, power, social interaction, or creative expression. It could be intellectual challenge, helping others, or independence that keeps us going.
By understanding your career motivation, you can create an environment in which you will thrive. Knowing these motivaters can help with your if-then plan, too.
What motivates you? Consider the following categories. Rank them, starting with “1” as the highest motivator. You might have several categories that rank a “1”. Don’t worry about getting your ranking “perfect”. Usually your first answer is best. (Consider doing this exercise with fellow team members.)
*Adapted from “Checklist of Categories of Typical Motivators” © Copyright Carter McNamara, MBA, PhD, Authenticity Consulting, LLC. https://managementhelp.org/leadingpeople/motivation-checklist.htm
__ Career Development/Success
__ Comfort/Relaxation
__ Health/Balance/Energy
__ Influence/Leadership
__ Learning/Knowledge/Discovery
__ Materials/Possessions
__ Recognition/Praise
__ Security/Money/Home
__ Social/Affiliation/Popularity/Acceptance
__ Status/Prestige/Stand Out/Reputation
__ Task Accomplishment/Problem Solving/Achievement
__ Teaching/Guiding Others
__ Vitality/Energy
__ Others? __________________
What rewards motivate you (internal/external)? What kind of praise motivates you? What would help you (and maybe others) understand your motivation? Please take a moment to describe your thoughts.
Resources/Citations
https://hbr.org/2014/05/get-your-team-to-do-what-it-says-its-going-to-do
