Not getting things done that need doing. Can someone help me with procrastination?

[Carolhh]

Any tips appreciated. I am a bit of a perfectionist I always thought that about myself. I want to do quite a lot of things, but the issue is that I keep putting things off, so I am looking for a promotion at work, cleaning to do at home, exercise, etc, but not getting motivated to do anything. im a bit fed up with myself now due tio this habit of putting things off, I'm not depressed, but there can be moods. I don't want tablets etc, I'm looking at what changes I can make to improve myself, and to stop putting things off, and just get on with what I want to do, I need some tips how to pull myself together. 40 with 2 kids and a partner. thanks

I was going to offer to help you procrastinate, I’m really good at it too.

My best motivator is to start thinking about how good I’ll feel when the thing I’m procrastinating about is done. Eg I run 5k which takes about half an hour but given the opportunity I will procrastinate for 2 hours beforehand. When I catch myself I switch my thinking to how lovely it is to run the final 50 metres and how virtuous and strong I feel when I get back home. It distracts me from thinking about why I don’t want to do it.

Doing a little bit of something is better than not doing it at all. 5 mins of tidying will look better than none. 10 squats whilst brushing teeth better than none. Doing stuff doesn’t have to be big to be meaningful and have a positive effect (and then you’re more likely to do it again!)

Make a list of three physical actions you can do that day which will improve the situation.

For example:-

1. Speed clean for 30 minutes
2. Extra training or study re:promotion 20 mins/task achieved.
3. Exercise for thirty minutes.

Put these three things in your diary at the top hilight it or in your phone calendar whatever you use.

Don't go to bed until these are done.
Reward yourself with something simple if you need to.
Every day.
Even if you are knackered you always do the three things. Always.
Marvel at the progress you make.
Post on here - lots of people do an accountability thread for this very reason.
Google habit tracker - put one of those in your diary.

Give it a try for a week and see how you get on.

www.amazon.co.uk/Getting-Things-Done-Stress-free-Productivity/dp/0349408947/ref=asc_df_0349408947/?tag=googshopuk-21&linkCode=df0&hvadid=310831412334&hvpos=&hvnetw=g&hvrand=12315466492330621118&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=1007060&hvtargid=pla-453688112802&psc=1

Look at what feelings you’re avoiding by avoiding the task you want to do. If you’re a perfectionist it could be that you’re fearing failure or fearing not being good enough. So it’s fear you’re avoiding. Reassure yourself that fear is okay to feel, but you don’t need to act according to the fear.

see Dr David Maloney on YouTube, he has a few good videos explaining procrastination.