Motivational Mondays

MOTIVATIONAL MONDAY – STEP 20: Procrastination + sum up

They say procrastination is the thief of time—actually deadlines are 😬.
:::
New research from the University of Otago has found that if it is best not to set a deadline at all 😮. But if you do set a deadline, make it short 😉 (here we’re talking about a deadline of a short/small project or a deadline of STARTING some big project).
:::
Professor Stephen Knowles, from the Otago Business School tested the effect of deadline length on task completion 🧐.
Participants were invited to complete an online survey in which a donation goes to charity. They were given either one week, one month, or no deadline to respond.
:::
The study found responses to the survey were lowest for the one-month deadline, and highest when no deadline was specified 🙃.
No deadline and the one-week deadline led to many early responses, while a long deadline appeared to give people permission to procrastinate, and then forget 🤷‍♀️.
:::
Quite surprising, huh? Remember about that when planning some new project! 😉
It is also said that if something is said to take 5-10min of your time, do it straigh away. Don’t postpone it over and over again. For example, if you need to call your bank to ask for something or you need to buy something online – just go and do it! Procrastinating is the worst 🙄.
:::
And that’s the end of our Monday Motivation series! 🤗 Whenever you feel like you lack motivation go back to those steps:
➡️Remind yourself what motivation exactly is (step 1)
➡️ Why you may lack it (step 2)
➡️ Read again how to set a goal (step 3)
➡️ Successful methods to boost your motivation:
🔸️ visualisations (step 7)
🔸️ training your willpower (step 8 & 9)
🔸️ deferring gratification (steps 11 & 12)
➡️ Remember what may weaken your motivation (steps 10, 14 & 15)
:::
➡️ For practical tips to use in life (not only learning about motivation in theory) keep coming back to steps 18 and 19 – those are my ‘secret weapons’ how to get yourself to work! 😉
Happy planning your projects for this year and I wish you plenty of motivation and will to work!

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 2: What are common reasons of lack of motivation

If you lack motivation the 1st step to take is to wonder what’s the reason behind it 🤔
:::
If you’re a perfectionist your lack of motivation or procrastination may come from the fear that you won’t complete the task flawlessly 🙄. You need to understand that something done is better than something perfect and that you shouldn’t postpone some task over and over 😉!
:::
Here’s other common reasons for lack of motivation:
1. Avoidance of discomfort: when you need to do some task you know it’s unpleasant (e.g. working out) it is hard to get to it because the idea of staying in comfort is more appealing 🤷‍♀️. In those kind of situations you need to focus on long-term results (e.g. your body after regular working out)
:::
2. Self-doubt: when you think you can’t do something you’ll likely to struggle to get started. In those kind of situations just focus on doing the task itself, don’t think about the outcome of it 😉
:::
3. Being over-extended: when you have a lot going on in life, you’ll likely feel overwhelmed. I tend to be in those kind of situations and the key to getting out of this feeling is to cut down the amount of task/project you have running. Pick max 3 things you want to focus on now and work on those. Cross out the rest or postpone it a bit 😉
:::
4. Lack of commitment to a goal: when you need to do something simply out of a need of obligation but when you don’t really want to do it 🙄. Try to think of some personal benefits for you after accomplishing that task. This will make you feel more commited to the goal.
:::
5. Mental health issues: a lack of motivation is a common symptom of depression. It’s important to consider whether your mental health may be affecting your motivation level. If so, please see a specialist.
:::
These are just a few common reasons why you may lack motivation but naming what is the reason of it is a big step to work on improving your motivation and willpower so go on and think which scenario do you classify in. In next steps we’ll learn how to improve our willpower 💪

Smiley Future

Smiley Future – Step 34

Let’s continue our talk about procrastination so constant postponing for later 🤷🏼‍♀️
:::
Last week I’ve mentioned that fear of failure might be one of the reasons of procrastination. Today couple words on another possible reason of constant postponing things for later.
You might be surprised but it is…fear of success! 😳
:::
Yes, sometimes subconsiously you’re afraid of success 😞. Why? You can be scared of the reaction of people around you (e.g. because of jealousy 🙄) or you can be afraid of even bigger pressure that you will not fulfill 🤯 (I’m sure you’ve heard of writers who after a big success of their first book had an enormous difficulty to write another)
:::
How to remedy it? The awarness and naming the fear of success itself might be very helpful 👍.
:::
Try answering those questions:
➡️ What are you afraid of in possible success?
➡️ Imagine that you’ve reached your goal. What will happen then?
➡️ Can you, apart from obvious benefits, suffer losses too? If yes, what would that be?
➡️ Is your fear justified?
➡️ Who could you talk to about your fears?
 :::
If you can, ask somebody close to you for support, talk to somebody 💬 who is more objective and can look at your fears and doubts from another perspective 😉
I’m all ears if you want to talk! 😊
:::
Next week: Use some motivation techniques that you know
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 33

This and next week you’ll look at postponing things for later closer. Why does it happen to you? How can you prevent that? 🤔
:::
One of the reasons of procrastinating is FEAR OF FAILURE 😳. It often comes with excessive perfectionism but it might have other sources too.
:::
This fear can paralyze you to this extend that when you are facing some task you keep postponing it for later and later 🙄 Do you know the feeling? I sure do. And in the end there’s so little time that you explain failure by lack of time 🙄
:::
How to prevent it? 🤔
1. If it’s perfectionism  that stands in the way and is a reason of fear and procrastination keep repeating this: „Something that is done is better than something perfect”! 🤗 If you have another favourite way of reminding yourself that it is better to do something  not perfect rather than not do it at all – use it! 😊
:::
2. Divide the task into smaller steps. This might reduce the fear of ton of work that is awaiting you. Reward yourself for each step that  you’ve accomplished 🎖

Now write down the steps of your task or goal.

Does it help?
 
Next week: Fear of success
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”