smart goals - Jillies Blog

Procrastination can be a good thing, it allows you time to think about a project, get creative and formulate an effective plan to achieve your goals. Procrastination can also have a negative effect because it can stop us moving forward. Here are 12 strategies to add to your toolbox to Stop Procrastinating.

Do you experience one of these reasons for procrastinating!!!

Are you afraid of failure?
Do you fear success?
Do you have a negative voice in your head telling you that nothing you do is ever good enough?
Are you a “perfectionist” and can never get started on a task?
Do you lack the skills to get started?

Once you discover the reasons for procrastinating, you can take steps to make procrastination a thing of the past and enjoy a more successful life.

Here are 12 strategies that will assist you to “dig yourself out” and plan your next project.

1. Do the most difficult and most unpleasant tasks first

Get them out of the way so you can feel proud of what you’ve accomplished. Everything else will seem easy after that.

Eat That Frog! 21 Great Ways to Stop Procrastinating and Get More Done in Less Time

2. Break down big projects into smaller ones

Complete a small section, then move on to another part of the project. Eventually these blocks of work will all add up to a complete project.

3. Schedule work time and break time

Sometimes you don’t need long hours to complete a task, just be consistent, focused effort for short periods of time. Work for 25 minutes, then take a break for five minutes. Do this for four sessions, then give yourself a reward of a longer break such as 15 to 30 minutes. Continue in this manner until you complete the task, and then move to the next item on your to-do list.

4. Transform your tasks

If you find the task dull, boring or difficult, turn these negatives into a positive. For example, if it is dull, promise yourself a reward once it is done. If the task is difficult, what wonderful new things will you learn in the process of accomplishing it?

5. Avoid perfectionism

Remember that it does not have to be perfect; it just needs to get done. Do your best, but don’t miss a deadline either.

6. Get Organised

Be organised, write down what you have to do to get started, refer to this list often until you have a ritual you are comfortable with.

7. Learn the Skill Set you require

Often a project might just seem too overwhelming. Ask others who have the skills you need to help you get the job done.

8. Reward yourself along the way

Be sure you reward yourself, this is a really important step.

9. Manage your time

Use planners and diaries to keep track of all deadlines. Give yourself a time so you are not stressed and working down to the wire.

10. Establish your priorities

Deadlines are a fact of life. Determine what must be done first, but be prepared to switch from one task to another. For example if your current assignment is due at the end of the week but a new one comes in that needs to be done by the end of the day.

The Science of Powerful Focus: 23 Methods for More Productivity, More Discipline, Less Procrastination, and Less Stress (Live a Disciplined Life Book 13)

11. Keep the End in Mind

Think how great it will be once you have completed the task. If it’s a long term project like wellness and health or similar break it up into small steps and reward yourself after you have completed the goal. It may start with an hourly or daily achievement.

12. Turn off your inner critic

Be kind to yourself, acknowledge every step and think about how great it feels to accomplish your goals.

Procrastination can be beneficial because it is just a way of giving yourself the maximum amount of time to mull something over before you begin. You can gather your thoughts, take in more inspiration, and look beyond the most obvious solutions to find the most creative ones.

However procrastination can also be paralysing and be a hindrance to you achieving your goals.

The above 12 tips may assist you if you are having difficulties getting started.

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Goal setting is important when you are working towards a Healthy Lifestyle.

SMART is an acronym you can use to guide your goal setting.

To make sure your goals are specific and attainable, each one should be:

Specific (simple, sensible, significant).

Measurable (meaningful, motivating).

Achievable (agreed, attainable).

Relevant (reasonable, realistic and resourced, results-based).

Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

How to Use SMART

1. Specific

Be specific and think about your goals in terms of thinking about:

WHAT you want to change

WHY you want to make the changes

HOW you are going to achieve it

WHEN you expect to achieve it

To begin this process think about one area of your life you want to change because you want to bring more enjoyment to your life or you want to be healthier. It might be that you want to make changes in one of these areas; your diet, exercise, mental health, sleep hygiene or reduce your alcohol intake.

Be specific, you will have more success if you choose one area and focus on that for a period of time. When you see you are achieving your goals you will have the motivation to keep going.

For example you may have just had a check up at the Doctor and found you have hypertension (high blood pressure) and you have been told you need to “lose some weight” and “improve your lifestyle”. This statement is very broad, there is nothing specific that you can focus on.

Making changes in one area of your life has a positive effect and you will notice improvements in other areas. If you were to commence a weight loss program you will notice you start to sleep better, have more energy and will interact more with family and friends.

To make this more specific start by stating your goal in a precise format.

For example:

What do I want to change: I want to lose weight.

Why do I want to make these changes. I need to make these changes to improve my health, manage my blood pressure and improve my lifestyle. I am totally sick of the way I have “let myself go in the last few months”. I want to fit into all the clothes I have in my wardrobe. I cannot afford to buy anymore. I want to feel alive and sexy again.

How am I going to achieve this. I am going to achieve this by setting SMART goals and following the plan I formulate.

When do I expect to achieve it. I will set short medium and long term goals. I will have weekly, monthly and three monthly targets.

2. Measurable

Making your goals measurable will enable you to track your progress and stay motivated. Assessing your progress will help you to stay focused and meet your deadlines.

Another benefit which is equally important is to acknowledge to yourself that you have achieved your weekly goal (an example would be to lose 1 kg weight). You will have a feeling of achievement and this will give you the encouragement and incentive to continue.

An example of how a specific goal may be written

3. Achievable

Your goal also needs to be realistic and attainable to be successful. Attaining your goals may be a challenge however this does not mean they are unachievable. Be patient and kind to yourself. Have you planned short term, medium term and long term goals?

Few people like change, identify if your resistance to change is getting in the way of achieving your goals.

Look at creative ways you can plan to accomplish your goal. Set up a support system with your family and friends to help you achieve your goal.

Seek assistance from a professional to give you a kick start. Contact a Professional Life Coach, a Wellness Coach or a Medical Professional.

4. Relevant

This step is about ensuring that your goal matters to you, and it aligns with other relevant goals. Ask yourself if this is the way forward for me.

Your goal needs to be important to you. It needs to have significance or, otherwise, it can easily be discarded….

Revisit your initial commitment and ensure you are still on track. If you do get off track reassess your position and reestablish your commitment to your goal.

The path to success can be a challenge, It is not uncommon for people to take two steps forward and one step back. It’s the moving forward that counts.

5. Timely

A SMART goal must be time-bound in that it has a start and finish date. If the goal is not time-constrained, there will be no sense of urgency and, therefore, less motivation to achieve the goal.

In the case of an ongoing goal like weight loss you will have your plan divided into short, medium and long term goals. The targets you will achieve will be set at frequent intervals.

When you are setting up your SMART goal plan make sure you write it clearly and leave space for your own comments. Make your goal sheet into a poster and attach it to the wall or your fridge where it is in full view.

Celebrate each goal you achieve by getting yourself a reward or marking a series of points for the goals you have achieved. Treat yourself to a weekend away, treat yourself a new outfit. Do something to acknowledge your achievement.

Download the PDF for setting SMART Goals.

The information in this article is provided for general information purposes only. It should not be treated as a substitute for the medical advise of your own doctor or any other health care professional. If you are making lifestyle changes it is a good idea to consult your doctor to discuss theses changes and monitor your health.

12 Strategies to Stop Procrastinating