Are you often going to do something, and don’t quite get to do it? Do you have trouble staying focused and on task? Do you find yourself easily distracted? Is there always tomorrow? If yes to any of these questions, you are one of many of us who get stuck in the realm of procrastination.
It is so much harder in today’s world to stay on task, as our lives are filled with so many ways to be distracted. In fact, paying attention is one of the casualties that has arisen as result of our busy and overcrowded lives today, particularly with the constant intrusion of online communications – instant contact by phone, email or social networking. How easy is it to become sucked in by trolling through the messages and posts? This is not to decry these platforms, but it does acknowledge the very real issue of the increased difficulty of paying attention to other tasks and the goals that we may have in our sights. It is so much harder to give dedicated time to our real goals, and procrastination can be the result.
Follow these tips and they will help you to keep on track, and to minimize procrastination.
1. Change your language
When you talk about working towards your goal, it is likely that your language will be future tense, such as “I will attend to that tomorrow.” While the goal /task is continually talked about as being in the future, it will remain there, i.e. in the future. It is less likely that the task that keeps eluding you will be carried out when you continue to talk about it in the future, after all, there is always tomorrow, so you’re future tense expression of attending to the task is absolutely correct – and the task remains undone!
Rather than use future tense to think and talk about your task or goal, bring it into the present. Even though you are not doing the task right in this moment, expressing it in the present is more likely to bring you closer to achieving it. Instead of saying “I will do this later,” say “I am doing this after dinner.” The task is now brought into the present with a time line for accomplishing it.
2. Establish a routine and timeline for tasks
Set yourself a schedule so that you can stay on task and avoid distractions. It is best to create a timetable that includes the times that you will attend to your tasks/ goals and other activities that you engage in, including emails and social media. Develop the discipline to stick to your schedule.
3. Do EFT for procrastinating
While tapping on the Karate Chop point (instructions with diagram can be found on the EFT tab on my webpage, http://margaretlambert.com), say out loud:
Even though I’m good at procrastinating, I deeply and completely accept myself.
Even though I struggle to stay on task, I deeply and completely accept myself.
Even though I struggle to stay on task because I get distracted easily, I choose to focus with my full attention to (say whatever it is you want to achieve).
While taping through the tapping points, commencing with the top of the head, say out loud:
– I have trouble staying on task
– I struggle to keep paying attention to (say whatever it is you need to do)
– I am so easily distracted
– There is always tomorrow
– I’ll know I’ll get to it later on
– And later on will always be later on
– Perhaps I can get to do it now
– I am the master of my mind
– I can choose to do it now
When we finish with tapping through all the points, it’s a good idea to take a deep breath and slowly release it. After that, check how you feel about procrastinating and putting off your task. Notice if any particular thoughts have arisen for you, and if there are negative thoughts, emotions or memories, it is a good idea to do further rounds focusing on these. This is just an example of how EFT can be used to treat procrastination. If these words don’t sound right to you, substitute your own words – whatever it is that you say to yourself about not getting onto the task.
Apply EFT often for ongoing procrastination. Typically, each application of EFT will help to reduce this block and get you back on task. If you apply EFT often (i.e. do it several times), you are likely to get greater benefit.
4. Visualise the completed task or you engaging in the task
Visualisation is very powerful when we really immerse ourselves in it. Imagine what is will be like to be engaging in this task and the results that you will see. More than visualising, see if you can feel what it’s like as well.
You now have some great tools to be on the way to achieving your goals!
Margaret welcomes your comments. You may have your own tips and some insights to share, or some questions or responses to this article.
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