Strategies to Defeat Procrastination

From Alex Vermeerdailyplanit.com/alex-vermeer-on-how-to-get-motivated/A motivational quote for each strategy!

Increase expectancy

Increase value

Decrease impulsiveness

Decrease delay

Growth Mindset

no matter what your ability is, effort is what ignites that ability and turns it into accomplishment.-Carol Dweck

+expectancy

Visualize

People that are successful are able to see what success is. They are able to define it in their mind's eye. -Dr. Phil

+expectancy

Track It

The reason why people give up so fast is because they tend to look at how far they still have to go, instead of how far they have gotten.

+expectancy

Have a Plan B

If 'Plan A' didn't work, the alphabet has 25 more letters! Stay cool.

+expectancy

Celebrate Progress

"Even the smallest actions are steps in the right direction."

+expectancy

Get Inspired

Inspiration is everywhere, and often in unexpected places: you just have to keep your eyes open.

+expectancy

Take Action

The best way to get things done is to simply begin.

+expectancy

Connect with Passion

Follow your passion. It will lead you to your purpose. -Oprah Winfrey

+value

Add sweet to the bitter

There is no sweeter reward than crossing off an unpleasant task. If you do the worst first, reward yourself with the best next. -dailyplanit.com

+value

Add Accountability

"Accountability breeds response-ability." - Stephen Covey

+value

Productive Procrastination

There are no limits to what you can accomplish when you are supposed to be doing something else.

Tip: at least work on something else that needs to be done.

+value

Find Meaning

When you feel like quitting, think about why you started.

+value

Create Competition

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark." - Michelangelo

+value

Take a break

If you neglect to recharge a battery, it dies. And if you run full speed ahead without stopping for water, you lose momentum to finish the race. -Oprah Winfrey

+value

Find Flow

Look for the perfect balance of challenge and skill where time stands still. -dailyplanit.com

+value

Use negative pairing

Opportunity may knock only once, but temptation leans on the doorbell.

Tip: imagine something negative connected with whatever is tempting you.

-impulsiveness

Make Progress Visual

Don't break the chain. - Jerry Seinfeld

-impulsiveness

Clear Thoughts

Keep your head clear. It doesn't matter how bright the path is if your head is always cloudy.

Tip: write down distracting thoughts

-impulsiveness

Use goal reminders

The difference between where you are and where you will be in a week is what you do for the next seven days.

-impulsivenss

Create a Habit

"We first make our habits, and then our habits make us." - John Dryden

-impulsiveness

Reduce distractions

"Life is too full of distractions nowadays. When I was a kid we had a little Emerson radio and that was it. We were more dedicated. We didn't have a choice." - Stan Getz

Tip: if you can't eliminate a distraction, at least make it harder to get to.

-impulsiveness

Make failure painful

After awhile you realize that putting your actions where your mouth is makes you less likely to have to put your money where your mouth is. -Criss Jami

Tip: put some money on the line and pay if you fail.

-impulsiveness

Run a dash

Make the most of the dash.

Tip: commit to just 5 minutes on a task and you just might keep going.

-impulsiveness

Set a Goal

Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln

Tip: make goals SMART

-impulsiveness

Set a deadline

Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan. - Paul J. Meyer

-delay