Expert ways to get your rear in gear

We tapped PT’s bloggers (psychologytoday.com) for their foolproof methods for overcoming procrastination. Here are some of our favorite tricks for having a no-delay day.

Big Jot

“To get started, I suspend judgment and work as mindlessly as possible. My doctoral dissertation started out as half-hearted notes scribbled on gum wrappers and napkins, which I collected in a file. When I (mindlessly) typed them up, I found I had 20 pages’ worth. From then on, I was in the zone.”—Mindy Greenstein, Ph.D., The Flip Side: You can’t spell “joy” without the “oy”

Hole Up

“I call it the library cure: Create a dedicated work space where all you can do if you don’t focus on the task is twiddle your thumbs. Use it daily. Over time, your brain will begin to associate work with the space.”—Craig Malkin, Ph.D., Romance Redux: Using science to understand and improve relationships

Do Date

“My infallible solution is to obtain an external deadline. I’m writing a book that isn’t due for two years, so to stay on track, I accepted a speaking engagement in four months about a very related topic.”—Randi Kreger, Stop Walking on Eggshells: When someone in your life has borderline or narcissistic personality disorder

Think Big

“I frame the smaller tasks in the context of values I’m strongly committed to. It’s easier to do the laundry when I see it as part of my role as a mother rather than as a meaningless errand.”—Melanie A. Greenberg, Ph.D., The Mindful Self-Express: The mind-body experiment

Get Stoked

“Figure out what lights up your dopamine system (thereby creating a motivational pull) and make that part of the task. For example, one student treated himself to cocoa while he did paperwork. It’s not about rewarding yourself—you’re using the reward system to trigger motivation.”—Kelly McGonigal, Ph.D., The Science of Willpower: Secrets for self-control without suffering

To Do 2.0

“Every morning, a friend and I text each other a list of tasks we need to get done that day. As we accomplish each task, we text to check in.”—Stephanie Sarkis, Ph.D., Here, There, and Everywhere: Time management skills from an ADD expert

Courtesy: PsychCentral

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