{"id":242,"date":"2021-03-08T16:11:00","date_gmt":"2021-03-08T16:11:00","guid":{"rendered":"https:\/\/drsamgraber.com\/?p=242"},"modified":"2022-05-10T17:33:08","modified_gmt":"2022-05-10T17:33:08","slug":"ee-055-a-5-step-program-for-procrastinators-enrollment-is-free-and-starts-in-5-4-3-2-1","status":"publish","type":"podcast","link":"https:\/\/drsamgraber.com\/podcast\/ee-055-a-5-step-program-for-procrastinators-enrollment-is-free-and-starts-in-5-4-3-2-1\/","title":{"rendered":"EE 055: A 5-Step Program for Procrastinators. Enrollment is Free and Starts in 5-4-3-2-1\u2026"},"content":{"rendered":"\n

Procrastination<\/strong> is the default setting<\/strong> of the modern American<\/strong>.<\/p>\n\n\n\n

We tend to undervalue the destruction<\/strong> procrastination leaves in its wake.  The total cost is incalculable<\/strong> when it comes to our health<\/strong>.<\/p>\n\n\n\n

We can joke<\/strong> about the trials and tribulations of our procrastination habit.  But there\u2019s really nothing funny<\/strong> about it when it comes to our health and well being<\/em>.  Truth be told, procrastination is pretty much the most crippling<\/strong> behavior there is.  It derails<\/strong> lives, one instance at a time.<\/p>\n\n\n\n

If you find you have a tendency<\/strong> to put off<\/strong> what you know you need to do in the name of \u201cwaiting for better timing\u201d, or \u201cuntil everything is just right\u201d<\/em>, you are not alone.  I am here to proclaim, far and wide, that I too am a procrastinator<\/strong>.<\/p>\n\n\n\n

\u201cHi, I\u2019m Samantha<\/strong>.  And I am a procrastinator<\/strong>.\u201d<\/p>

Group<\/strong>:  \u201cHi Samantha.\u201d<\/p><\/blockquote>\n\n\n\n

Though I\u2019d more accurately consider myself a recovering procrastinator<\/strong>, I\u2019d venture to guess we are cut from the same procrastination cloth<\/strong>.<\/p>\n\n\n\n

\u201cIt takes one to know one.\u201d The \u201cone\u201d to whom I\u2019m referring is the procrastinator<\/strong>. <\/p>\n\n\n\n

I find the vast majority of people I meet are procrastinating their health away<\/strong>.  They\u2019re waiting for the right time<\/em>.  Or waiting to have more money<\/em>. Or quite possibly they\u2019re like so many of us\u2026they\u2019re too darn busy<\/strong> making sure everyone<\/strong> else is taken care of<\/strong>, that they are not taking care of themself.<\/p>\n\n\n\n

Spouse, kids, boss, coworkers, neighbors, aging parents, business, chores, yard work\u2026 everyone and everything gets their spot on the \u201cTo Do\u201d list<\/strong>.<\/p>\n\n\n\n

Everyone\u2026except for the most important<\/strong> person\u2026 the one in the mirror<\/strong>.<\/p>\n\n\n\n

NEWSFLASH!!!  This is not okay<\/strong>.  And I will not stand for it any longer!!  ***Said emphatically with a fist to the Heavens.<\/p>\n\n\n\n

\u201cNobody puts Baby on the back burner.\u201d<\/em>  (You are \u201cBaby\u201d in this scenario by the way.)<\/p>\n\n\n\n

You would never<\/strong> let anybody do this to you<\/strong>\u2026so why do you do it to yourself<\/strong>?<\/p>\n\n\n\n

Really listen to me for a moment\u2026I want you to hear this.  You are worth the same level of care you show others<\/strong>. <\/em> And you my friend, are the only \u201cyou\u201d<\/strong> this world will ever know.  And if you keep procrastinating your health away<\/em>, you may not get the chance to fulfil your reason<\/strong> for being alive<\/strong>.  There is more to your story<\/strong> than being at everyone else\u2019s<\/strong> service.<\/p>\n\n\n\n

Because point blank, it may be costing you more than you are prepared to \u201cpay\u201d.<\/p><\/blockquote>\n\n\n\n

Yes, the bills need paid.  You are a great provider<\/strong>.<\/p>\n\n\n\n

Yes, the company is going through a lean time and has a big deadline to meet, so you step up the hours to fill the gap.  You are a great team player<\/strong>.<\/p>\n\n\n\n

Yes, the kids need to be bathed and fed, or reminded of such necessities.  You are a great parent<\/strong>.<\/p>\n\n\n\n

Yes, your BFF needs you when she\u2019s going through a tough time at home.  You are a loving friend<\/strong>.<\/p>\n\n\n\n

Yes, the PTO needs your help.  And the HOA.  And the animal shelter.  And the homeless shelter.  You are a volunteer<\/strong> extraordinaire.<\/p>\n\n\n\n

What about you? <\/strong> While you exhibit all this care for others, your personal joie de vivre<\/em> (French for \u201cexuberant enjoyment of life\u201d) is all but extinguished.<\/p>\n\n\n\n

You do so much for others\u2026but very little (to nothing) for yourself. <\/strong><\/p><\/blockquote>\n\n\n\n

Any of this resonating<\/strong>?  I bring on the Tough Love<\/strong> because I care.<\/p>\n\n\n\n

And, \u201cit takes one to know one\u201d.  I was a Master Procrastinator until a couple years ago.<\/p>\n\n\n\n

I had a come to Jesus moment<\/strong> that made it crystal clear I had to get my procrastination habit under control.  I had to, because quite literally, my life depended on it<\/strong>.  I was working myself into the ground.  I had multiple businesses, was taking care of hundreds of clients in a given month and raising a family.  Trying to keep those plates spinning<\/strong> was costing me my joy and my well being.  I was marinating in stress<\/strong> and it was wreaking havoc on my body (and my mind).<\/p>\n\n\n\n

I am convinced had I not entered my own 5-Step Program<\/strong>, I\u2019d have ended up in a psych ward<\/strong>, on a cardiac floor<\/strong>, or worse\u2026dead<\/strong>.<\/p>\n\n\n\n

To the outside<\/strong> world, I appeared to have it all in check<\/strong>.<\/p>\n\n\n\n

But on the inside<\/strong>\u2026I was a freaking, hot mess<\/strong>.  And true to form my inner dialogue <\/strong>never let me forget it.  She was at me 24\/7<\/strong>.  I finally found the mute button<\/strong>.<\/p>\n\n\n\n

There is one commonality<\/strong> across the spectrum of procrastinators\u2026STRESS<\/strong><\/em>. More specifically, we procrastinate to relieve<\/em> stress<\/strong>.  It\u2019s like a momentary reprieve<\/strong>.  And even if it\u2019s only for a moment, we get our fix and feel a little bit of relief.<\/p>\n\n\n\n

If you are serious about putting a stop<\/strong> to your procrastination habit, here\u2019s my 5-Step Program for you to take<\/strong> immediate action<\/em>.  Not tomorrow<\/em> action.  Not next Monday<\/em> action\u2026right now action<\/strong>!<\/p>\n\n\n\n

Step #1: Focus on the BIG stuff<\/strong><\/h3>\n\n\n\n

The more you focus on the important things<\/strong> in life the easier it is to nip procrastination in the bud.  And the flipside to that coin<\/strong> is to stop sweating the small stuff<\/em>.  (HINT<\/strong>:  most of what we stress about is the small stuff.)  Keep the BIG stuff right in front of you,<\/strong> so you can revisit<\/strong> your priorities<\/strong> at any moment you need a shot of your \u201cWhy\u201d<\/strong><\/em>!<\/p>\n\n\n\n

Here\u2019s how\u2026<\/p>\n\n\n\n

  1. Identify<\/strong> what you consider the most important things in life<\/strong>.  Your BIG stuff<\/em>.  I\u2019d venture to guess being healthy fits somewhere in your top 5<\/strong>, if not your top 3.<\/li>
  2. Write each item on a single post-it-note<\/strong> (limit yourself to 5 items).   Be succinct.  Make a dozen or so copies<\/strong>.  Hand write these for better brain<\/strong> programming\u2026this is a cool feature<\/strong> of the human brain.  Use it to your advantage<\/strong>.<\/li>
  3. Display<\/strong> your notes where they\u2019ll get your attention<\/strong> throughout the day.  One on the bathroom mirror<\/strong>.  One on your dashboard<\/strong>.  One on your computer screen<\/strong>.  One on your\u2026you get the idea.  Make them visible<\/strong> everywhere until you have broken<\/strong> the procrastination habit<\/strong>.<\/li>
  4. If you don\u2019t like the post-it-note approach, opt for an index card<\/strong>.  Repeat the steps above.  Keep the card in your dominant hand\u2019s pant \/ jacket pocket<\/strong>.  When you slide in your hand, you can pull the card out to  give yourself a quick shot of your highest priorities<\/strong>.  Alternative<\/strong> is to keep the card in your wallet<\/strong> so everytime you open it you see it.<\/li>
  5. I put my list on my phone<\/strong> and set an alarm<\/strong> to go off 3 times per day<\/em> to remind me to look at it.<\/li>
  6. In addition, I write<\/strong> my BIG stuff out by hand each week on my upcoming week\u2019s paper calendar<\/strong> and read<\/strong> the list every<\/strong> morning<\/strong>, and every evening<\/strong>.  I don\u2019t skip this. <\/em> Ever.<\/li><\/ol>\n\n\n\n

    This simple exercise keeps me focused<\/strong> on my BIG picture<\/strong> and helps me continue to kick<\/strong> the procrastination habit<\/strong> one day at a time.<\/p>\n\n\n\n

    Step #2: Set deadlines and keep them, even when nobody else<\/em> is watching<\/strong><\/h3>\n\n\n\n

    Set reasonable<\/strong> deadlines, but don\u2019t be too generous with your allotment.  By setting a definite<\/strong> time frame for yourself, you can curb<\/strong> this procrastination habit you\u2019ve developed.  Like any negative habit, procrastination can be replaced<\/strong> with a positive habit that fuels<\/strong> your priorities<\/strong>.  Ensure<\/strong> your deadlines are realistic to avoid<\/strong> the stress<\/strong> that unrealistic deadlines can cause.<\/p>\n\n\n\n

    Remember, the #1 reason<\/strong> we procrastinate<\/strong> is to temporarily relieve<\/strong> the constant barrage of stressors<\/strong> that come at us from life.  I used to give myself too much time to get things done.  This set me up to procrastinate until the very last moment possible and then I\u2019d  justify<\/strong> my behavior<\/strong> with a flippant, \u201cI work better under pressure.\u201d<\/p>\n\n\n\n

    I was in college for 8 years (summers too)\u2026I mastered this tactic<\/strong>!  I had a long list of justifications<\/strong>, categorized by situation AND in alphabetical order<\/em>.  It served me well in college.  But when it no longer worked<\/strong> to my benefit, I had to change my ways.<\/p>\n\n\n\n

    #3: Get it done, not perfect<\/strong>
    I hear some version of one of these statements every single day.<\/h3>\n\n\n\n

    \u201cI\u2019m not sure where to start to change my diet.\u201d  \u201cI think I need to research a little longer.\u201d  \u201cI\u2019m not exactly sure what to eat.\u201d  \u201cI haven\u2019t worked out in years, I wouldn\u2019t know where to start.\u201d  \u2026and on and on.<\/p>\n\n\n\n

    The underlying rule<\/strong> is to get it done<\/strong>, not perfect<\/strong>.<\/p><\/blockquote>\n\n\n\n

    When it comes to adopting healthy behaviors, we overthink<\/strong> and under-do<\/strong>.  (Okay, \u201cunder-do<\/em>\u201d is not a word, but you get what I\u2019m saying.)  We suffer from paralysis by analysis<\/strong>.<\/p>\n\n\n\n

    Just start<\/strong> and course-correct as you move along.  Part of any healthy endeavor is consistently refining<\/strong> things as you receive feedback<\/strong> on what works and what doesn\u2019t.  What works for others may not work for you, and vice versa.  Being in action<\/strong> is what matters most.  Monitor<\/strong> what you\u2019re doing so you know what needs to be continued<\/strong> and what needs to be changed<\/strong>.<\/p>\n\n\n\n

    I feel your pain<\/strong> wanting to get it all right.  Perfectionism and procrastination<\/strong> go hand-in-hand.  FYI:  I am a perfectionist in recovery too\u2026but I\u2019ll save that story for a future post (or several).<\/p>\n\n\n\n

    #4: Do something difficult on purpose<\/strong><\/h3>\n\n\n\n

    Overcoming<\/strong> difficulty leads to feelings of pride<\/strong> as well as relief<\/strong>.  These feelings are often accompanied by a sighful \u201cthat wasn\u2019t too bad<\/em>\u201d or an exclaimed \u201cthat took way less effort than I thought it would!<\/em>\u201d<\/p>\n\n\n\n

    If you\u2019ve circled the sun<\/strong> a few dozen times like yours truly, you can attest<\/strong> to this personally<\/strong>.<\/p>\n\n\n\n

    Difficulty<\/strong> is an inevitable<\/strong> part of life.<\/p>\n\n\n\n

    Learning to walk<\/strong> is difficult, but you don\u2019t see toddlers tossing up their cute little chubby hands saying \u201cThis is too hard\u2026I\u2019m going to put this off until I watch a few more YouTube tutorials<\/strong>.\u201d  That would be ridiculous!!  (Hilarious, but ridiculous.<\/em>)<\/p>\n\n\n\n

    If you have a habit of evading<\/strong> things that may cause you discomfort, then you need to begin doing<\/strong> those difficult<\/strong> things<\/strong>. No way around it.  Only through.  (I\u2019m channeling my inner Yoda here\u2026)<\/p>\n\n\n\n

    Get comfortable with being uncomfortable.<\/p><\/blockquote>\n\n\n\n

    I\u2019m serious<\/strong>.<\/p>\n\n\n\n

    Nobody<\/strong> has ever said they wish they\u2019d played it safer in life.  Playing it safe<\/strong>, in this context, is a surefire prompt for procrastination<\/strong>.<\/p>\n\n\n\n

    Begin<\/strong> with the things that cause small<\/strong> discomfort. By doings little things that take you slightly out of your comfort zone<\/strong>, you are exercising your willpower muscles and developing mental toughness<\/em>.  Two things you need to face difficulties when you meet them in your life.  And you\u2019re going to meet them.  You cannot insulate yourself in bubble wrap<\/strong>, it just doesn\u2019t work that way.<\/p>\n\n\n\n

    By building your willpower<\/strong> and mental resolve<\/strong>, you will be anxious no more and there will be no need to procrastinate<\/strong> difficult things.<\/p>\n\n\n\n

    #5:  Take 5<\/strong><\/h3>\n\n\n\n

    When you notice you are avoiding action invoke<\/strong> the power of the 5 Second Rule<\/strong>.  Not the rule for germ protection we proclaimed in childhood, but the one developed by Mel Robbins.<\/p>\n\n\n\n

    You simply count backwards<\/strong> in your mind from 5 when you realize you are procrastinating.  \u201c5-4-3-2-1<\/strong><\/em>\u201c\u2026then take action on whatever it is that needs doing.  Honestly, sometimes within the amount of time I spent deflecting<\/strong> and avoiding<\/strong>, I could have just done whatever it was that I didn\u2019t want to do in the first place, multiple times.  Adopting the 5 Second Rule has changed my life<\/strong> in many ways.  It can do the same for you.<\/p>\n\n\n\n

    Enrolling<\/strong> yourself in this 5-Step Program<\/strong> will alter your future.  No doubts about it.<\/p>\n\n\n\n

    Do it in 5-4-3-2-1\u2026<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    Procrastination is the default setting of the modern American. We tend to undervalue the destruction procrastination leaves in its wake.  The total cost is incalculable when it comes to our health. We can joke about the trials and tribulations of our procrastination habit.  But there\u2019s really nothing funny about it when it comes to our health and well being.  Truth be told, procrastination is pretty much the most crippling behavior there…<\/p>\n","protected":false},"author":4,"featured_media":243,"parent":0,"menu_order":0,"template":"","format":"standard","categories":[132],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/podcast\/242"}],"collection":[{"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/podcast"}],"about":[{"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/types\/podcast"}],"author":[{"embeddable":true,"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/users\/4"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/media\/243"}],"wp:attachment":[{"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/media?parent=242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/categories?post=242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drsamgraber.com\/wp-json\/wp\/v2\/tags?post=242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}