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There are lots of recipes for ending procrastination. But many of them don't work -- as a matter of fact, some of them are fairly difficult to get started with!


The following method is easy to start, and can be extremely effective. It is loosely based on Viktor Frankl's 'paradoxical intention' technique, and also on the work of Milton Erickson and Ernest Ross.

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EditSteps

  1. Stop Procrastination With Visualization Step 1.jpg
    1
    What is it you want to do? Consider the desired action a 'procedure', and separate it into smaller 'tasks', as though you were going to teach it to a trainee. Write a brief outline or draw a flow chart if it helps you to clarify things.
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  2. Stop Procrastination With Visualization Step 2.jpg
    2
    Next, sit upright in a comfortable chair and imagine that you are starting with the first task. Run through the entire action thoroughly in your imagination. At the same time, be aware of your emotions: are you experiencing any of the feelings which have made the procedure difficult to start doing? Let's call these your 'inhibiting feelings'.
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    Keep working through the task in your imagination: do it with powerful will and focus, while experiencing the inhibiting feeling at the same time. Try to keep the inhibiting feeling going as you continue. You can even try to intensify the inhibiting feeling as much as possible while you imagine doing the task with focused and unwavering determination. Continue until you have reached the end of the first task. Repeat this a few times.
  4. Stop Procrastination With Visualization Step 4.jpg
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    Follow this same method with each of the other tasks in the procedure until you have performed the entire procedure in your imagination. Repeat as desired.
  5. Stop Procrastination With Visualization Step 5.jpg
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    Start making it a point to go through these steps whenever you notice an 'inhibiting feeling' about any action you need to do. Make a habit of pursuing any feelings of 'being blocked' or 'feeling too lazy' you happen to experience during the day, and using this method on them, making sure to perform the related tasks in your imagination with great will, purpose, and focus.
  6. Stop Procrastination With Visualization Step 6.jpg
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    After doing this for a while, you'll probably begin to find that it has become too easy to simply go through a procedure in your imagination: the inhibiting feelings won't be strong enough to offer a good challenge anymore. So, the next step will be to use this same method, but to actually do the tasks with real action, working with powerful will and focus while trying to keep the inhibiting feeling as strong as possible.
  7. Stop Procrastination With Visualization Step 7.jpg
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    Make this your new hobby. Start hunting for and and going after these 'inhibiting feelings', and see how many you can 'score' each day. It's a challenging new game you can play regularly.
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EditTips

  • It's important that you use this method while you are upright and maintaining good posture. Don't do it while you are in a slumping, slouching, or prone position.
  • If it works better for you, you can close your eyes while doing the procedure in your imagination. It isn't necessary, though.
  • You can provide yourself with an extra measure of motivation by using the Best Me Technque of self-hypnosis to pre-experience the rewards of a long-term goal, thereby reducing or eliminating the need for "will power."

EditWarnings

  • Don't use this method while driving or while doing anything where you need to watch what you are doing.

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Article Info

Categories: Improving Productivity

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