Worksheet & Hecklist - Lisa M Cope

Worksheet & Checklist Brought to you by: Lisa M Cope

7 Ways to Overcome ProcrastinationPrint out this worksheet and checklist. Then use it to isolate, identify and define yourprocrastination points, habits and tendencies, as well as plan strategies to break them.Steps to takeActions1. Assess your most common reasons forprocrastinating:ActionPerfectionismWrite down what you can do toovercome each reason you check off:I am afraid of failingI am afraid of successThe task is unpleasantThe task is too difficultI lack confidenceI secretly resent having to do this task.Procrastination is my consolation prize or“reward”I can’t see either immediate rewards orlong-term goalsI have impulse-control problemsI am unwell or have low physical andmental energy from some other reasonsI have too much to do: I feel unfocused orconfused1

7 Ways to Overcome Procrastination2. What negative self-messages do I give myselfwhen procrastination has been part of my day?“I blew it again”“I’m never going to ”“All I know how to do is waste time”ActionWrite out a new, realistic andpositive self-message. When youcatch, yourself saying the old“message” because ofprocrastinating, tell yourself: “I don’taccept that” and replace it with yournew message.“I can’t do it. I just can’t do it.”2

7 Ways to Overcome Procrastination3. Make a list of tasks that you commonlyprocrastinate over and that you now feel you canand should outsource.4. Does “accountability” work for you? If not,determine what the problem or sticking point is.Brainstorm different accountability solutionsuntil you find one that resonates with you.Accountability partnerAccountability coachAccountability groupApp-enforced accountabilityOther5. What are you doing to be more accountable toyourself?3

7 Ways to Overcome Procrastination6. Revisit the “To Do” list tactic. Does it work foryou? Let’s brainstorm the process and see if wecan adjust it.Create a “To Do” list of all the things thatyou feel you must do in an average day.Don’t hold back—list everything!4

7 Ways to Overcome Procrastination7. Go through the “To Do” list you just created.My To-Do List:Using one color of highlighter, cross outeverything you can just drop completelyUsing a different-colored highlighter,cross out everything you can delegate oroutsourceOut of the remain tasks, pick yourabsolute top 1-3 prioritiesFor best effect, make sure it is your “bigprocrastination point”8. Find your “sticking point”—the moment whenyou bail out on a task and go procrastinate. Doyour best to identify the exact trigger. Is it:A thought?My sticking point is:A feeling?A negative self-message?The realization thatWrite your answer in the right hand column:Then brainstorm possible solutions to get youpast that sticking point in future.Possible Solutions:5

7 Ways to Overcome Procrastination9. What rewards can I add to my daily routine?10. What big ultimate reward would make meexcited enough to work towards?6

7 Ways to Overcome ProcrastinationRemove any clutter11. Reorganize your workspace!Donate give away or discardanything that no longer serves apurposeMake sure nothing in your workenvironment is:DepressingDistractingMake sure you place at least onesymbol of success or inspiring objectin your field of vision (or on yourdesk!)12. Determine what planning or organization toolsand resources you need:SchedulersTimersTime trackersCalendarsBlogging aidsTemplatesVirtual assistant7

7 Ways to Overcome ProcrastinationI have examined and identified my:Most common reasons for procrastinationMost common ways I procrastinateWhen I procrastinateOtherI understand that procrastination involves changing habits and reprogramming neural pathwaysI am using the “sticky note” method to retrain my neural pathways, usingthem as prompts for changing habitsI am color-coding my sticky note reminders in order of prioritiesI have identified tasks I habitually procrastinated that can be outsourced:I have identified my unique Accountability tactic:An Accountability partner or mentorAn Accountability GroupA buddyA tracking program or appOtherI am helping myself to be accountable to myself, too, with strategies such as:8

7 Ways to Overcome ProcrastinationRemindersPromptsNight-before preparationGetting the right tools togetherOtherI have considered using a simplified “To Do” listI am focusing on tackling my biggest procrastination point—and only that—before adding more tasks to my “To Do” listI have found the perfect app or paper system for creating a “To Do” list I willactually enjoy usingI understand the Zeigarnik effect and how it feeds procrastinationI am learning to identify my procrastination points:I am looking for ways to make it easy and rewarding to replaceprocrastination habitsI am building rewards into my daily tasks—especially those ones I tend toprocrastinate overI am learning to identify “cascade failures” caused by smallprocrastinations—and their negative consequencesI have created or re-vamped my work space and personal environment by:9

7 Ways to Overcome ProcrastinationRemoving desk clutterRe-organizing and/or decluttering my office/work areaRe-arranging anything that is obstructing flow or causing my environmentnot to function pleasantlyAdding something that feels like a reward (e.g. a vase of fresh flowersweekly)OtherI am starting to build new neural pathways to good habits and overcomeprocrastination by taking that first step now!Kick procrastinations butt .You Can Do IT!I hope that you can put this printable worksheet and checklist to good use. Please feelfree to contact me if you have any questions about using it.You can reach me at:http://lisamcope.com/helpWishing you much success,Lisa M Copehttp://lisamcope.com10

6. Revisit the “To Do” list tactic. Does it work for you? Let’s brainstorm the process and see if we . My To-Do List: . You Can Do IT! I hope that you can put this printable worksheet and checklist to good use. Please feel free to contact me if you have any questions about using it. You can reach me at: