I often don’t feel like doing tasks that I know I should be doing. And probably most of the time the feelings win, because it always seems easier to follow my feelings, rather than my knowledge.
If I try to follow my feelings, there is the immediate gratification of, “Ah, I don’t have to do it now, I’ll wait till I feel like it.” Feels good.
If I try to follow what I know I should do, the immediate response is pain. “I really don’t want to do it now, and I don’t see any immediate reward.” Feels bad.
Whether we like it or not, we are built to go for the quick fix.
So if you want to increase the chances of doing an uncomfortable task, attach some sort of quick fix soon after starting the task.
- It can be something as simple as “I don’t start drinking my first cup of coffee until I have studied for 5 minutes. After savoring a few sips of coffee, repeat this behavior for the next 5 minutes. Repeat several times, and then take a 15 minute break.
- Also, once you have practiced this type of behavior, (usually for about a couple of weeks), you begin to notice that you feel good even before you start the new habit.
This simple type of reinforcement can be used to increase the chances of doing any sort of behavior that you have a tendency to avoid.
I use this strategy for lots of daily chores that otherwise not be done until later.
- I can use it for very simple things, such as taking out the garbage before reading the paper.
- Each morning, I work for 30 minutes on tedious paper work that never comes to an end. Each short tedious task is interspersed with drinks of my morning coffee. (This strategy has been working for years.)
- In the evening, I have to file items on my desk before leaving for home. (At this point, it’s so automatic, and I hardly notice doing it.)
- In general, I use this strategy for many things in life. It makes life more comfortable, and I don’t feel a such a slave to my tendency to procrastinate.
Bottom line: If you have a tendency to procrastinate about important tasks, make life more comfortable by giving yourself a quick fix immediately after you have done at least part of the task.