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You are an unparalleled mastery of task lists to do. You started wake up at dawn. You even tried the "Pomodoro Method"(in which you work for 25 straight minutes, break for 5 or 10 minutes, rinse and repeat). Nevertheless, despite your efforts, you can not seem to have done anything. No matter what you do, procrastination continues to raise His ugly ugly.

Well, you are not alone. According toPsychology today, 20% of adults suffer from chronic land. Chances are, you probably prepare while reading this at work. You are not sick of death to put things back tomorrow that you could easily do today?

Of course, you are. And we have covered you. We talked about some of the brightest spirits of productivity to compile the best things you can do to stop procrastinating immediately. And once you finally checked everything on this monstrous list to do,Consider the biggest hack productivity on their part: work from home.

To feel shame, resentment or guilty of procrastiniser often creates a vicious circle: the more you feel worse, the more you procrastinate, and the more you feel worse of your procrastination. "A great character of procrastination has just tried to intimidate us to do something we think we" should "or" do "do," saysKaren R. Koenig, an authorized clinical social worker and a psychotherapist.

Instead of focusing on the negative feelings related to power off, focus your mind on the wonderfully positive feeling you will have when youCompleted task. As Koenig explains, "this psychological dynamic is called" leapfroging ", that is to say to jump on the" bad "feeling and you immerse yourself in the" good "feeling" and if you want to double. Your productivity in one day, take thisTips from the CEO of the America's Fittest.

"Take a glimpse of what needs to be done. Break every job in small pieces," says Jacqueline Lewis, founder of the crowdGlobal Gratitude Map. "Engage to a step. Then, the following. If it is possible to do the failed steps, make the pieces that are easier."

You engage in a task should not necessarily be tedious. According to Lewis, the timer method can be useful in this regard: "Set your alarm for five minutes at a time. Anyone can do anything for five minutes." And if you are procrastinating because you hate your work, it's one of20 red flags that shout "you are in the wrong work!"

To be too invested in any activity can bestressful And this can lead us to develop a false feeling that everything you work is life or death. The problems and obstacles are perceived as huge and it is difficult to find solutions for them. The more important task seems, the more difficult it is to work on. Lewis suggests asking questions like "Are you too ambitious?" "Is there a version of the task that is feasible with existing time and resources?" When you feel to put something one day after the other.

"Communicate to your team can release the roadblock by bringing you the tools you need," says Lewis. "Maybe you are above your head. Did you receive a task that you are just not qualified to do? Or are you qualified, but the time and resources are not available for the to do enough? "

"Address the underlying anxiety," says Lewis. "If you are usually an anxious person, do something that turned out to relax in the past. Go for a race. Take a hike. Get a hike. Get a massage. Meditate. Find a great place to work. A times that you understand your reluctance, bring your opposition. In the open air. Maybe you're right, the task is duplicative or you are not the right person to do it. Clarity around which you are procrastinate Can unravel the node. "

Also: Do ​​not miss theThe most important competence that share the successful people.

Deborah Sweeney, CEO of a legal company onlineMycorporation.com says that a common problem is that people put too much on their list of things to do. A long list can be a source of anxiety and maybe the reason you think you do not make progress.

"Put two to three items at the top that you have to do that day, then the others can be" over time ", suggests Sweeney.

It adds that you must sort your list of tasks per priority and fully focus on the finishing of these first tasks. By putting all your efforts into one activity, you advance gradually towards the general objective. And for bigger career tips, here's15 open cold emails that distinguish you.

Making appointments and a blocking time in your schedule is a valuable way to be well organized. Time-block correctly and you will accomplish a lot - but too block your time and you will continue to prove.

Maura Thomas, author ofSecrets of personal productivity and recently releasedWorking without walls: Guide to the Executive of Attention Management Gives three tips to hit the correct time block balance:

• Do not block your time too far in the future because it is too uncertain.
• Use the time blocking very selectively - only for very important things, and once from time to time.
• Do not make your time too long.

"It sounds like a no-obvious but I'm always surprised to see how rare it's" says Thomas. "Close your e-mail client, turn off any Twitter, Facebook, LinkedIn-related notifications, silence your ringtone and close the TV. If you need noise, play instrumental or classic music. The lyrics of Songs tend to send our brain in distractant directions, like that the tendency to sing along. "

All these should be considered "barriers to productivity", like Joel Minden, a clinical psychologist of theChico Center for Cognitive Behavior Therapy noticed. He says that "if you do not change your work environment, it is much easier to give the belief that" I'm just a procrastinator ".

He urges you to prepare for success by cutting distractions, which will guarantee "that you are not intended for a life of procrastination". To help reduce distractions, learnThe top 11 ways to brake dependence on your smartphone.

"[Write on Paper] helps eliminate the mental clutter and discover these intellectual gems that you know are there somewhere," says Thomas. "Our brain is much better at creative and strategic thinking and problem solving than in memory of memories, and if we clean our minds of minutiae (mental clutter)," good things "often appear." If you get rid of your computer is not feasible, at leastTry a new office background.

There are times during your day where you might feel more confident or ready to address particular problems. Shawna Clark, owner ofExecutive Clark CoachingA leadership development company recommends that you "plan your difficult tasks during the day when you have the most brain and energy".

On a similar note, Mr. Minden suggests "put aside an" time of productivity "to solve the projects you like, but must address. Do this when you have the most energy to devote to what you do."

You can start paying attention to the moments of your day seem to be the best for you, then assign these "unattractive" activities at these times.

Nobody knows our limitations, our failures and our obstacles as much as we do and, on many occasions, we do not receive the recognition that we think we deserve for the things we have made. That's why Judy Woodward Bates, an author and a television personality writing about money management on his websiteNegotiate, says, "Reward yourself works. When I reach a goal, I reward myself."

In the end, you are the only one to know how much work and effort it took to get where you are now and that's why celebrating what you have done is important to keep you motivated To cope with new situations coming your way.

You can formalize this reward system using the workflow management practice called "Pomodoro Technique", in which you focus on the task by hand by giving you a short-time rewards after a certain step.

Trent Silver, the CEO ofNerdster.com And a marketing expert, explained how he integrates this technique into his work routine: "I try to design my goals to take about 45 minutes to accomplish. I work diligently to complement these goals, then I reward for about 15-20 minutes of free time to enjoy and prepare for the next goal. "

The CEO of America's Fitest isAlso a believer in this approach.

"Define a timer on your phone for 15, 20 or 30 minutes (all that works for you) and you agree to only do the task at your fingertips," says Kim Peterson, Founder and CEO ofCommonseHealth.org. She calls this game"Beat the timer!" Create a challenge to allow you to overcome the clock to earn free minutes to pass that you like.

She points to the benefits of this game by saying, "Yes, it seems simple and maybe a little child, but if you have already been sucked into a navigation on the internet without spirit (and who does not have) your Timer has the potential to become your best friend. "

Think about how you feel when you're done. According to Peterson, you should stop procrastinating by asking you questions such as: "Once your project is over, what does it look like? What results did this affect affect Your life? What have affected your life? Result of the completion of this project? "

Consider the example of weight loss. "If you lose 25 or 50 pounds, not only will you feel better, but you will have more energy; your self-esteem donates and you will be considered an inspiration for family and CO workers," adds -N it's a pretty picture to hang our mind wall? Now, stop procrastination, andgo out there and burn these books.

Robin Salter, Director of Marketing Hardware Rental EquipmentKwripped You suggest "take the task to go back and break it in small competitions or challenges for oneself and define time limits on the challenge."

By adding a challenge to your regular activities, you can create an artificial incentive to increase your productivity. Nevertheless, as Salter points out, "the quality of work comes first. This does not matter if the delays are achieved, they are just goals for fire to stay focused and interested."

The technique of "implementation intentions" was proposed by Peter Gollwitzer, a psychologist from the University of New York, and it is essentially necessary that the person creates a certain "trigger" to focus on the next task. These triggers are so, then conditions that create a stimulus that seems useful to avoid procrastination.

Like Caroline Miller, the author of the book,Getting Grain: Evidence-based approach to cultivate passion, perseverance and purpose, puts it, "these conditions if, then the conditions make it more likely that you will follow your goals because you have granted yourself in advance."

By avoiding "will I will be or will not I do it? Ideas », While Miller calls them, you can program your mind to stay focused on what's going on.

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