Use this workbook as a guide alongside the audio program to help you understand how, when and why you procrastinate, and how to deal with it.

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2 Use this workbook as a guide alongside the audio program to help you understand how, when and why you procrastinate, and how to deal with it. Procrastination costs you time, energy and money. It also goes much deeper than that. Take a moment to consider the impact procrastination is having on you? What opportunities have you missed? Where have you shortchanged yourself or others? What s been procrastination s impact To your Business? To your clients? To your friends and family? To your reputation? To your personal life? To you? Page 2 of 7

3 There are two types of procrastination 1. Purposeful procrastination, also known as, "I work better under pressure" 2. Productive procrastination, also known as "I'll just do this one thing first syndrome. Think about the times you procrastinate. You may tend towards one type when you re approaching one kind of task and the other type when you attempt to do other things. Which type of procrastination to you tend to? Procrastination is often drive by things such as fear of success, fear of failure, perfectionism and not knowing what it is you want to do or how to do it, why you re doing something in the first place, to avoid unpleasant tasks and even an addiction to the last minute rush. Identifying why you are procrastinating is key to moving forward. What are some of the reasons you procrastinate? Remember, you may be driven to procrastinate for different reasons based on what you re trying to do. Page 3 of 7

4 There are many things you can do to get yourself moving. You will likely find that you will need to use a variety of different strategies depending on what you re doing. Following is a list of strategies? When and how could you implement them. Self-Care. Get enough sleep, eat regularly and incorporate some movement into your day. Get outdoors. Breathe air. See trees. Look at the sky. Your body s rhythm. When are you most alert during the day? Morning? Noon? Evening? Do you crash after a meal? Are you energized by interacting with people? What can you purposefully schedule during your alert time? What activities naturally engage you? Can you schedule them during your less focused time? Know why. Identify why you want to do something. What is your goal? When the project is done what will you be able to do? What is the result? What comes out of you putting in your time, energy, money, effort? What comes out of doing that? What comes out of you getting over yourself and getting this to happen? Know the end point. How many bells and whistles does it really need? What do you expect from yourself vs what is expected of you. Another way? Is there an easier way to accomplish the end goal other than finishing, or doing, the project the way you had intended? Page 4 of 7

5 Create Your Ideal Environment What materials do you need around you? What things distract you? What tools can you use to help you avoid distractions? (I recommend ColdTurkey.com and SelfControlApp.com to help you avoid distractions on your computer) What noises can you eliminate? What can you bring in to improve the environment for you? Some people prefer an environment with some activity going on a Starbucks Person, others need quiet, a Library Person. You may need different environments for different activities. Make a list of activities you typically find yourself avoiding. Detail the type of environment that would support you to complete it. Page 5 of 7

6 Break it up Break projects up into mini steps. Get Clear About the Project You Want To Do. What one step can you take right now? Do you need to do anything before you do that first step? Do you have any questions to ask? Do you need resources? Do you need materials? Do you need to get other people's advice? What is it you need to do before that first step? Support Yourself Look out for Negative Self-talk. What can you say instead? How do you describe yourself, especially when you are procrastinating or not living up to your standards? What would you say to a friend, colleague, or client if they said that about themselves? Page 6 of 7

7 Next steps: Create a list of what it is you're putting off, just gather the information and don t judge yourself. Identify the goal behind each item on your list. Decide whether the goal, and the item on your list, still makes sense based on your current goals Take a moment to understand why that goal is important to you and what you will accomplish by completing the project. Consider what is stopping you from completing it? Fear of failure? Fear of success? Perfectionism? Not knowing what to do? Something else? Identify the most important item on your list, create a realistic plan, and do it. Page 7 of 7