Procrastination Strategies dont feel like they help. (Executive dysfunction)

@Mia183

Hey Mia 💜💕

I really hope people who are going through the same will reach out to you.

I just wanted to check in, say hello and tell, you, you are awesome, just keep trying your best, one day at a time 🥰

@Mia183Hi Mia, 

I do have the same problem and keep searching for a solution. 

The funny thing is that I know enough about this subject. If I only acted on my knowledge, I would be able to overcome this, but I still don't.  One thing that I know is that you need a support network, and that is why you probably reached out on this website. How about you and me, and others if they feel like it, learn to support each other in this group? I would really appreciate it if you would agree with this?

If you agree, let me suggest a challenge.

I am sharing with you every day, one or two techniques which worked for me, even if temporarily,  and maybe you can try them during the day and let me know the next day how it worked.

I would also appreciate it if you shared about the things you tried which were helpful in this matter, even temporarily, and share them with me as well. Just one or two per day, no more.

So? Ready?

Procrastination pill for the day: Small bites and brief and energetic victory tours

One issue with procrastination is that the task in front of you seems overwhelming, too big to finish, too vast...too much. So, there is a tinny little voice that convinces you that if it's too big to finish, then what's the point of even starting it?

Another issue might be that the brain expects a sign of progress to keep going and keep you motivated. And when the project is too big, or doesn't have a clear finish, it seems too big a stretch and actually too depressing to wait for the reward. So instead of starting the work, we look for some easy dopamine boost like a movie, a small easy task, social media etc. Dopamine is the hormone that is released when you are seeing progress; it's your body's reward, motivating you to go after the "carrot" that is in front of you.  

So I thought: I have a big task in front of me that seems too big ? Let's chunk it down into tiny pieces.

By body wants a reward to keep going? Let's give it to it.

So, I chose a small, well-defined, work-related task that I estimated I could finish or almost finish in 15 minutes, set a timer for 15 minutes with an alarm and decided to focus on this task and only on this task completely, like there was nothing else in the world. When the alarm went off, I would leave the desk and reward myself with a minute of fun physical activity: jumping up and down outside on the balcony, doing a few pull-ups, or unloading the dishwasher like I was in a race. Something short and energetic and fun. And then, I would repeat the cycle.

So, choose a small task, set a timer, focus intensely, get out when the alarm sounds, do a victory tour and then...repeat.

If the task had a really clear finish and I was done with it before the alarm went off, then I would go on and celebrate even before the alarm went off.  

After a few 15-minute periods, I would gradually increase the time to 20, then 25, and finally 30.

You will notice that you might end up wanting to work for a few more minutes even after the alarm goes off. If I felt like it, I would just take that time and spend it working until the small chunk was done and celebrated even more afterwards.

I ended up having fun, doing some exercise, actually making progress with my work, and at the end of the day, my house was also clean. I will try this again today, and I hope you do too.

Let me know tomorrow if it worked, and also let me know some of your techniques that you tried or want to try, and we will try those as well tomorrow. 

@Mia183Hi Mia, 

I do have the same problem and keep searching for a solution. 

The funny thing is that I know enough about this subject. If I only acted on my knowledge, I would be able to overcome this, but I still don't.  One thing that I know is that you need a support network, and that is why you probably reached out on this website. How about you and me, and others if they feel like it, learn to support each other in this group? I would really appreciate it if you would agree with this?

If you agree, let me suggest a challenge.

I am sharing with you every day, one or two techniques which worked for me, even if temporarily,  and maybe you can try them during the day and let me know the next day how it worked.

I would also appreciate it if you shared about the things you tried which were helpful in this matter, even temporarily, and share them with me as well. Just one or two per day, no more.

So? Ready?

Procrastination pill for the day: Small bites and brief and energetic victory tours

One issue with procrastination is that the task in front of you seems overwhelming, too big to finish, too vast...too much. So, there is a tinny little voice that convinces you that if it's too big to finish, then what's the point of even starting it?

Another issue might be that the brain expects a sign of progress to keep going and keep you motivated. And when the project is too big, or doesn't have a clear finish, it seems too big a stretch and actually too depressing to wait for the reward. So instead of starting the work, we look for some easy dopamine boost like a movie, a small easy task, social media etc. Dopamine is the hormone that is released when you are seeing progress; it's your body's reward, motivating you to go after the "carrot" that is in front of you.  

So I thought: I have a big task in front of me that seems too big ? Let's chunk it down into tiny pieces.

By body wants a reward to keep going? Let's give it to it.

So, I chose a small, well-defined, work-related task that I estimated I could finish or almost finish in 15 minutes, set a timer for 15 minutes with an alarm and decided to focus on this task and only on this task completely, like there was nothing else in the world. When the alarm went off, I would leave the desk and reward myself with a minute of fun physical activity: jumping up and down outside on the balcony, doing a few pull-ups, or unloading the dishwasher like I was in a race. Something short and energetic and fun. And then, I would repeat the cycle.

So, choose a small task, set a timer, focus intensely, get out when the alarm sounds, do a victory tour and then...repeat.

If the task had a really clear finish and I was done with it before the alarm went off, then I would go on and celebrate even before the alarm went off.  

After a few 15-minute periods, I would gradually increase the time to 20, then 25, and finally 30.

You will notice that you might end up wanting to work for a few more minutes even after the alarm goes off. If I felt like it, I would just take that time and spend it working until the small chunk was done and celebrated even more afterwards.

I ended up having fun, doing some exercise, actually making progress with my work, and at the end of the day, my house was also clean. I will try this again today, and I hope you do too.

Let me know tomorrow if it worked, and also let me know some of your techniques that you tried or want to try, and we will try those as well tomorrow. 

@Mia183

It sounds like you've been fighting through a lot, and I'm really proud of you for reaching out. Procrastination that comes from stress or anxiety can feel impossible to break, but the fact that you're aware of it and trying shows real strength. You're not stuck forever- this is just a tough moment, not your whole future. 

@Mia183

hello