putting things off

Procrastinators Anon TOOLS

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putting it off 

PREVIOUS: RE-ORGANIZED pages

 

THESE TOOLS ARE GREAT.
I’ll try them later!

PREVIOUS: ACoAS & Procrastination (#5)

POSTS:  “ACoAs & Procrastination” / / “Weak Decision Styles”

Procrastinators-Anonymous.org – “a fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others to recover from chronic procrastination.”
TOOLS for RECOVERY
1. Break It Down: Break down projects into specific action steps; include preparation tasks in the breakdown.

2. Visualize: Plan what to do, then imagine yourself doing it. The more specific and vivid your visualization, the better. See yourself doing the task, and doing it well.

3. Ask Yourself Why: While you are visualizing doing the task, see if you can detect what it is about the task that feels odious to you, what uncomfortable emotions you are avoiding. Knowing what’s behind the avoidance can help you get past it – for example, address real problems or ignore irrational fears.

4. Focus on Long-Term Consequences: Procrastinators have a tendency to focus on short-term pleasure, and shut out awareness of long-term consequences. Remind yourself how panicked and awful you’ll feel if the task isn’t done, then imagine how good it will feel when the task is finished.

5. Avoid Time Binging: One reason procrastinators dread starting is that once they start they don’t let themselves stop. Plan to work on a task for a defined period of time, then set a timer. When the timer goes off, you’re done.

6. Use Small Blocks of Time: Procrastinators often have trouble doing tasks in incremental steps, and wait for big blocks of time that never come. When you have small blocks of time, use them to work on the task at hand.

7. Avoid Perfectionism: Procrastinators have a tendency to spend more time on a task than it warrants, so tasks that should be quick to do take an agonizingly long time. Notice this tendency and stop yourself. Some things require completion, not perfection.

8. Keep a Time Log: Increase your awareness of time by logging what you are doing throughout the day. This is a great diagnostic tool for discovering where your time went, and an excellent way to become better at estimating how long tasks take.

9. Develop Routines: To help structure your day and make a habit of things you always need to do, develop routines for what you do when you wake up, regular tasks of your workday, and what you need to do before going to bed.

10. Bookend Tasks and Time: Use the Bookending board on the P.A. Web site to check in throughout the day, or at the beginning or end of specific tasks you are dreading.

Please visit Procrastinators-Anonymous.org for more info.  Details are at the top of the Bookending board.  AS A REMINDER:

putting off cartoon
NEXT: WEAK Decision Styles, #1

ACoAs & PROCRASTINATION (Part 5)

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make notes I CAN GET THINGS DONE –
& feel good about it!

PREVIOUS: Putting things off #4


SITE: ‘Overcoming Procrastination’

BOOK: “Willpower: Rediscovering the Greatest Human Strength” by John Tierney, New York Times science writer, & psychologist Roy F. Baumeister.
An unconventional “self-help” book that, much like Timothy Wilson’s ‘Redirect’, grounds its insights & advice in 30 yrs of serious academic research into willfulness & self-control. While the book is fascinating in general, its 3rd chapter “A Brief History of the To-Do List, From God to Drew Carey,” is particularly interesting. (NY Times)

PROCRASTINATION (cont)
3. What makes it hard // 4. Good Stuff

5. BOTTOM LINE
 “WHY BOTHER?” underlies all our indecision & procrastination. We don’t take genuine care of ourself, no matter how busy or cocky we seem to others. On a deep level we’re paralyzed by:
a. Not knowing or having access to our healthy True Self, SO we believe we don’t know what we want or like, nor what our rights are!

b. Not being allowed to be our own internal motivator – SO our only reason to take actions has to come from outside. We have to use family, a boss, teacher, a cause, religion, a career, friends & lover relationships, AND ultimately our terror of abandonment & punishment to push ourself. Left to our own devices, we just collapse inward

c. Our Internal Conflicts :conflict
• feeling ‘safe’ vs. losing someone, being hurt or punished  (even if that safety is an illusion or self-destructive)
• the Healthy & the UNIT vs. WIC & PP
• disobeying the Toxic Rules vs. obeying them
• new ways of doing things vs. old patterns
• what we want vs. what we’re ‘supposed’ to be, do, think, feel

d. Double messages, originally forced on us by one or more adults, we had no choice but to internalize the resulting Double Binds* (simultaneous but opposing demands, with a penalty for whichever one we can’t fulfill).
EXP:
• As kids, they expected us to do for them (which may still be going on with an elderly parent), taking advantage of us to be their parent substitute – using hints, guilt, shaming, manipulation, demands, threats…. AND were angry / abusive if we did nothing (the penalty)

• BUT THEN were totally dissatisfied with & critical of whatever we did do for them, no matter how much effort we put in, what it cost us, what we had to sacrifice, how clever we were at it….
chained to rules*EITHER WAY we were/are punished. If they’re still live we compulsively keep trying – to please them, over & over. If they’re not around anymore we often find some other needy, critical person to mollify /satisfy – always with the same impossible, painful results!
YES, we’re addicted to the rejection, while maintaining the illusion that we have the power to change them, if only we try hard enough, long enough!

Ultimately, we do stopped trying – but only for ourself, because:
• we’re still waiting for them to approve of us, & give us permission to have a life of our own (to free us of their bondage, because we don’t believe we can do it ourself!)
• we’re convinced that if we failed with them (the family, also school, religion), it’s inevitably that we’ll fail with everything & everyone else, so there’s no point in trying
• we’re waiting for someone -anyone- to come & rescue us so we don’t ever have to be our own parent!

6. FACING our INNER REACTIONS
• Unfortunately, delaying inevitable responsibilities (as well as ones we’ve taken on voluntarily) creates endless obsession & self-recrimination. “”I’m just lazy by nature, I can’t do anything right, I’ll just mess it up – again” ….procratination

So why would we rather worry ourselves sick than ‘just do it’? Because WE :
• SAY it’s just a habit – but it’s really our self-hate
• think we don’t know how, even tho’ we actually do
We’re
• used to longing for things, rather than having them
• waiting to be taken care of /rescued
• staying loyal to the family by copying how those adults ‘handled’ daily actions & problems
• not allowed to do things easily, because suffering is the norm (if it’s too easy it doesn’t count)

NEXT: Procrastination #6

ACoAs & PROCRASTINATION (Part 4)

dmtorbi 12-step, ACoAs, al-anon, Alcoholics Anonymous, alcoholism, coaching, mental health, Problem-Solving, Psychotherapy, recovery, self growth, self-care, Self-esteem, self-help , , , ,

self-motivationTHERE REALLY ARE THINGS
I can do to get going

PREVIOUS: Putting things off, #3

See ACRONYM page for abbrev.

SITE: ‘Beating Procrastination’

 

2. NOW we put things off because of…. (in Part 3)
3. WHAT makes it HARD to act (cont)
a. Internal FEAR of // b. External FEAR of….

c. Internal & external fears can show up as :
• Putting off tasks. Many of us find that our whole life is permeated with the ‘habit’ of waiting to the last-minute to do things. It doesn’t seem to matter whether the ‘thing’ is something we would like to do or something we dread. We just put it off & off & off.

— Then comes crunch time – the deadline has caught up to us. We’re in a panic, scrambling to do the task, but now it’s going to be half-baked. We don’t have enough time to do a thorough job, don’t read the instruction correctly (or at all), leave out or miss something. And by leaving it to the last minute it can never be done right
— OR the deadline has past & we don’t get the benefit of a discount, miss a class or a needed product, a reunion, a party….

worried▶ Of course we’re painfully aware of all this, but as long as we’re stuck:
— we’re full of anxiety & S-H for not doing it Perfectly
— we scare ourself with dire projections & predictions about how we’re going to get judged, punished, fired…. &
— hate ourself for letting a desired or favorable opportunity pass by

💔 But, like any good addict, we’ll do it the same way all over again, & again! WHAT? How can this be an addiction? WELL…. in this case it’s the addiction to: Fear + Adrenalin + S-H = Drama. This formula has become so much a part of our life since childhood that we keep doing things (or not) to re-enforce the chemical surges it creates.

Yet under this self-inflicted ‘excitement’, the WIC is just trying to protect itself the only way it knows how – by NOT doing anything. Yet it’s not enough to just label it as part of our ACoA damage, which it is. We need to know how it all got started (Past) & how we perpetuate it (Present).

4. GOOD Stuff can deter us too – we often sabotage ourself when things get too good! from:
• fear of success, since that would disobey basic Toxic Rules, & we’d have a lot of grownup responsibility, which the WIC believes it can not handle – even tho’ our adult part can/could

• not allowed to be happy, based on the belief that life is -only & always- hard, AND that we aren’t worthy of having good things anyway
• stay loyal to the family by not out-doing them, SO we must also be a failure, don’t show them up, stay in the family mobile, don’t rock the boat…

• can’t be decisive : sometimes there are places we think we should go to but really didn’t like, or we don’t feel well, or want to do something else, or do nothing at all…. even when it’s potentially pleasurable or beneficial

But we aren’t allowed to say NO to the inner Pressure-er (“what will they think if I don’t show up? / what if I miss out on something / maybe this will have the perfect answer to all my problems?….”). SO instead of firmly deciding Yes or No, we dither & obsess, do nothing & then hate ourselvesindecisive

• are never supposed to say NO to what someone else suggests, offers, wants – especially if it’s good for us. Besides “Why do they want to be with me? Why are they being so nice?” So for those times we don’t rush to people-please, we make promises we eventually flake out on, make excuses or just lie, until people get angry &/or give up on us.
— That comes both as a relief – of pressure, and a big pain – of yet again feeling ‘abandoned’! Trapped in our own no-win game, we blame others AND are filled with self-abuse

NEXT: ACoAs & Procrastination #5

ACoAs & PROCRASTINATION (Part 3)

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mananaMAÑANA, MAÑANA
I want to, but just can’t get going!

PREVIOUS: “Putting things off” Part 2

SITE : Procrastination CYCLE   (& chart)

POST: “Why are you Stuck?”

 

2. NOW we put things off because of:
❓Feelings  // ❓ Knowledge

✳️ ULTIMATELY – we put things off :
a. so we won’t feel so alone – that inner loneliness of not having nurturing parents growing up! Being our own caretaker, being competent – even in small things – is an emotional reminder of how terribly empty we always felt as kids – no one to guide (only bully), no one to comfort (only control), no one to encourage (only shame)…. inner aloneness

• Instead of doing something positive now, all that wasted time spent worrying, obsessing about things we’re not getting done actually serves a purpose for the WIC : it fills up the hole inside – where good parents should be – the Inner Supporters we never had (early abandonment).

EXP: Pre-Recovery, Tina needed to replace a knob for her radio that had fallen off & was lost. She knew she had the manufacturer’s purchase list in her files, but felt a general lethargy about taking the action = all of 5 minutes to find, make the call & order the tiny part. It was several months before she did this simple task.

• In the mean time Tina had to turn the radio on & off by awkwardly using 2 fingers on the sound stub. When the part finally arrived, in a little pouch, it sat on her night table several more weeks. Eventually she ‘faced’ the great task of taking the knob out of the package & clicking it into place = less than 1 minute!
We put things off :
b. because we have a deep (usually unacknowledged) feeling of hopelessness. After all – the WIC believes that our actions are supposed to get us the love & attention we’re always craved, specifically from our parents (dead or alive!). The Child’s logic says – “since they hurt me & hated me, it has to be my fault, so I have to find a way to fix it.”

drowningBut no matter how hard we work at being the perfect son or daughter, we rarely achieve this wish. So eventually taking actions gets harder & harder. Scapegoat & Lost Child ACoAs give up trying a lot sooner than Heroes & Mascots, but they stop wanting to be loved & accepted! They just pretend they don’t care!

c. because we feel powerless to have any effect on our environment (being efficacious). We could never get our parents (& sometimes siblings) to notice us, listen to us, take us seriously, consider or feelings & needs. So why would we be able to influence anyone else in the world? If we have no ability to influence, then why even try to DO anything?

3. WHAT makes it HARD to act
a. Internal FEAR of —
• not knowing how to do something (even tho we’re actually very smart, clever, creative, knowledgeable)
• not knowing what to say when challenged or attacked
• looking weak, needy, incompetent, lazy, stupid…..
• not doing everything Perfectly (a form of S-H)
• having to stand up for ourselfstandup
• making the ‘wrong’ choice, when having several options, or many demands on us at the same time
• having to feel the loneliness & pain of our original abandonment

b. External FEAR of —
• asking for help when we really need it
• being judged harshly by anyone (the way we do to ourself)
• being interrupted & lose our train of thought /activity
• getting disappointed, hurting or angering someone
• having to deal with difficult people
• having to make everyone else happy (not be in pain) but resenting it

These can show up as:
• Can’t motivate ourself – to have a life of our own, following our dreams, leaving bad relationships, moving to a better location….!
• Not being able to decide what to do first, when we have several options, or what to do at all (like with free time)
• Starting things (refinishing a pc. of furniture, art work, a book, even relationships…) but never / rarely finishing anything – IF it’s for ourself

NEXT: Procrastination  Part 4

ACoAs & PROCRASTINATION (Part 1)

dmtorbi 12-step, ACoAs, al-anon, Alcoholics Anonymous, alcoholism, mental health, Psychotherapy, recovery, self growth, self-help , , , ,

lazy, sloppyI DON’ WANNA –
so I just won’t!

PREVIOUS: Why are you stuck?

SITE: : “15 Ways to Productively Procrastinate”

POSTs: “What to do when Confused”

NOTE: In terms of T.E.A., this topic is about ACTIONs. When we say we’re stuck, it often means that we’re not able or willing to take actions we know are needed & good for us, or that we would like to do, but ‘can’t’.

ACoAs are ‘famous’ for putting things off.
Of course, there are the over-controlled action-junkies among us who are always doing, doing, doing : for work, for the family, for the community – but not for ourself. For these ACoAs, the ‘putting off’ issue is about not taking care of our own needs.

1. PAST Causes of Procrastinationchaos
These situations happened from the very beginning of our life :
a.  Endless family chaos. No matter what we started (studying, playing, chores, going to bed….) or how hard we worked to put something together (a project), some  family drama or another would take precedence. Our life kept getting sidetracked by someone else’s mess or bigger needs. We’d have to start all over again, or never get back to it at all

b. Lack of positive Mirroring: not having someone clearly reflect back to us how we do things, what our personal style is, how our mind works, what our specific abilities are…. SO now we always end up saying “I don’t know who I am, what I like, what I want to do when I grow up…”,  even though since then we’ve had a lifetime of experiences, learning, accomplishments…. which give us lots of definite hints & signs about out personality & nature

c.  Nothing was ever good enough:
— parents constantly criticized everyone & everything, arbitrarily
— we were never acceptable (much less appreciated) – they found fault with our taste & choices (clothes, music, friends… )
— criticized, made fun of or punished for not knowing things, not for “doing better”….
— AND at the same time – for being too smart, intuitive, clever, artistic….(parents were threatened & jealous) putting us in double bindsaccordion girl

d. Forced to do, learn or study something we hated or which genuinely did not suit our True Self – sometimes for years (sports, camping, an instrument, a particular profession… spending time with hated family members, sent away to school, put to work in hated family business …), SO now we do as little as possible or as poorly as we can get away with

e. Being constantly discouraged / undermined by the adults when we talked about our opinions, plans, dreams (“There’s no future/ money / jobs… in X / That’s dumb… / Don’t waste your time on Y…..”)
— OR not allowed to help them with anything – chores, working on the car, cooking, painting the house, decorating…. as if we were too slow or too dumb, SO we think we can’t do things

f. Being put down when we actual did something – trying to figure out how to do a new task, taking longer to learn something than they had patience for (none), not ‘getting’ something (like math)
discouraged— ALSO, insulted, attacked, made fun of…. for things we naturally did really well (games, sewing, sports, art, languages…), especially if they could NOT do it as well or at all, pushing their insecurity or envy button

g. Had dismissed or devalued whatever good we tried to do, like wanting to help, showing concern, being on our best behavior, suppressing ourself to please them…. even the gifts we made or bought for them were ignored, given away or returned! 😢

h. Were never (or rarely) acknowledged – much less – praised for what we did accomplish.
Kids need validation for any effort, without it having to be of world-class quality. SO now we don’t value our accomplishments either!

NEXT: Procrastination =  Part 2