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Self Help Report: "7 Days To Beat Procrastination – A Mini Challenge"
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Editor’s Note by Helene Malmsio
Procrastination. Well, I might start procrastinating tomorrow - LOL!
It may be something that has snuck into your lifestyle or workstyle in the last 2 years of the pandemic, working from home, more time on your hands, less pressure... I don't seem to have caught that bug yet, but it sure can sneak up on you when you are not looking out for it.
The self help report this month is actually a seven day challenge. Take one step every day for a week and you will get the full benefit.
You may even want to do this challenge together with some friends or family so that you can support each other and share your self discovery and building of this life skill set.
O.K. Lets begin with this edition's Power Tips self help report for you... ENJOY!
"7 Days To Beat Procrastination – A Mini Challenge"
Lets start with Day 1 or Step 1.
Forgive Yourself For Procrastinating In The Past
Are you a procrastinator? Many of us have the tendency to put things off and no matter how often we beat ourselves up over waiting to the last minute to pack for a vacation, book a flight, or file our taxes and struggle to get it all done in time, we keep doing it again and again.
If you’re ready to finally beat procrastination and get ahead of the game, you’re in the right place.
Over the course of seven blog posts, I’m going to share my best tips and strategies for overcoming procrastination with you and we start today with - Forgiveness.
I know it seems like a strange place to start, but it’s an important first step. Here is why forgiving yourself for procrastination should always be the first step.
Here's the thing. There's nothing you can do about the past except learn from it. Beating
yourself up about not following the plan you made for reaching a goal does you no good. Quite the opposite actually.
If you stress yourself out and engage in negative self-talk, you make it worse. Those feelings of anxiety will enforce your habit to procrastinate again the next time.
The next time you find yourself procrastinating, tell yourself that it's okay. It's not the end of the world. Say it out loud and then promise yourself to try to do better.
Trying is the important keyword here. You're working on mastering a new skills and changing a habit. That takes practice, time, and of course failing again and again. It's part of the learning process.
You may feel frustrated at times about your lack of progress. It's normal. If you can, tap into that frustration and use it to motivate you. Vow to try again and do better.
Look at your mistakes. What caused you to procrastinate this time?
Learn from it and you will start to do better.
Maybe there's a big task and you started strong, chipping away at it a little at a time. Then you missed a day, and another. That's okay. Not great, but okay. You did well for a while.
It's good practice and maybe this particular experience taught you that you can't allow yourself to skip more than one day on an ongoing project.
There's always something new to learn whenever we fail at something or slip back into a bad habit. At the very least we figure out that something isn't working for us.
Maybe you do better with three or less to-do's per day. Maybe you need twenty-five so there's always something to check off. You won't know until you try.
Forgive yourself for procrastinating so you can move on and practice some more.
Day 2 - Step 2.
Set A Goal - Write It Down - Get Started
procrastination takes action. Of course that is easier said than done.
Today I'm going to share a simple three-step process with you that will help you get off your butt and get more done than you ever thought possible.
It all starts with a goal. You have to know what it is you want to accomplish. If you don't know what your goal is, it's hard to know what you should be doing first or what you should be doing right now to move in the right direction.
So what do we do instead? Anything other than the work we know needs to get done.
Your goal is simply putting what you know you need to get done into words. A good goal has defined parameters and a set deadline. That doesn't have to be complicated.
Here's a simple goal we all strive to accomplish. We have to file our taxes by April 15th.
You have a pretty good idea of what paperwork you need, would forms you need to fill out, and
where you need to turn them in.
You also know what your deadline is. In other words, you have a well-defined goal when it comes to filing your income taxes.
And yes, I realized most of us still procrastinate when it comes to this particular task. That's why the remaining steps are just as important as the first one.
For now I want you to think about one thing you need to get done and turn it into a goal.
Write it down. I don’t care if you find a random scrap of paper, use your favorite notebook, or type a note to yourself on your phone.
The important part is that you put your goal into writing. This does two things. First of all, it helps you clarify what your goal is.
You have to get pretty specific when you try to put what you want or need to do into words.
Secondly, writing it down gives you something to look back on. It serves as a reminder and as a
tool that you can use when you are tempted to procrastinate.
Last but not least, it’s time to get started. That’s often the hardest part, isn’t it?
You’re tempted to skip your workout until you lace up your shoes and get started. Once you’re off and running, it’s much easier to keep going.
Once you have your goal written down, think about something you can do right now to move you in the right direction. Go do that.
Then come back and do something else. Each morning, start by looking at your goal and challenge yourself to take action.
Before you know it, you will have made some serious progress. And you’re starting to beat procrastination.
Day 3 - Step 3.
7 Hacks To Motivate Yourself To Make Progress
Ready to stop procrastinating and make some progress? Try one of these seven simple hacks to motivate yourself into action.
them each a try over the coming days and weeks and find the ones that make the biggest difference for you.
Whenever you find yourself procrastinating, come back to this list and employ one or several of these hacks. Your productivity will soar.
Tip #1: Pick Something Small
One of the big reasons we procrastinate is because something feels overwhelming. There’s too much too do, so we choose to forget about it for a little while.
It’s a coping mechanism, just not a very productive one. Instead, pick one thing, something small that you can do right now to move you in the right direction. This creates momentum and forces you to take action.
Tip #2: Set A Time And Go
Another hack that works like a charm is to set a timer. Your phone has one built in, as do most smart watches. Set it for fifteen or twenty minutes and chip away at a task you’ve been
This works just as well for declutter your closet as it does for filling out those dreaded expense reports.
If twenty minutes feels too long, start with ten. Again, the goal is to start and do something.
Tip #3: Bribe Yourself
There’s nothing wrong with bribing yourself if that’s what motivates you. Work on a home improvement project for an hour and then watch an episode of your favorite show.
Or promise yourself a new gadget or pair of shoes when you finish painting the living room. Come up with something that motivates you and go for it.
Remind yourself of the prize at the end of the project whenever you’re tempted to put things off for another day.
Tip #4: Find An Accountability Partner
Find someone else who’s either trying to be more productive or beat procrastination themselves. Check in with
each other daily.
Share what you want to accomplish and what you will get done today. Knowing you have to report to someone else makes you take action. It’s also motivating to see the other person do the same. Try it.
Tip #5: Measure Your Progress
When you’re working on something long-term like losing thirty pounds for example, it can be tempting to procrastinate because it doesn’t seem like you’re making much progress.
Instead, prove to yourself that you are getting closer and closer by tracking or measuring it. Make a chart, use a spreadsheet, keep a journal.
Find a way to measure your progress and use it to motivate yourself to keep going.
Tip #6: Remind Yourself Of Your Why
There’s a reason you’ve decided to do that thing you keep putting off. Think about why you want to get it done. Is it so you get your tax refund? So you can run
around with the kids?
So you can find the clothes you actually want to wear? Find out your why. Write it down and then keep it front and center. Look at it every day before you get ready to get to work.
Tip #7: Just Start
I've saved the best for last. It's the easiest but also the most powerful. Hear this. Just get started.
That's right, sometimes all you have to do is just get moving in the right direction.
Do something. Do anything. Even if it's something super small. You get over that initial hump and start to build some momentum.
Report continued below...
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"7 Days To Beat Procrastination – A Mini Challenge" Report continued...
Day 4 - Step 4.
Don’t Let Things Or People Distract You Into Procrastinating
You wake up in the morning motivated and ready to tackle whatever it is you’ve been procrastinating on.
Or maybe you’re excited about a new project. You drink your coffee, get dressed, and get ready to get to work. Then something happens.
Maybe you open your email, or worse Facebook and get sucked into spending the next few hours on your computer. Or maybe a good friend calls and asks you to go shopping.
Or you get an alert that your favorite TV show dropped on Netflix.
It doesn’t matter what it is, the point is that there are people and things that will try to distract you into procrastinating. If you let them.
There’s a simple strategy you can use to keep this from happening. It’s to make the important project you’ve been procrastinating on a priority and working on it first thing
The whole process starts the night before. Before you call it a day, sit down and make a simple plan for what you want to get done the next day. Identify the three most important tasks.
This will be things that start to move the needle. Maybe they are all focused on one main project, maybe it’s several things you know you should be getting done.
Write these three things down. They don’t have to be anything big. In fact, I find it helpful if they are all items I can take care of in an hour or less.
When you get up in the morning, or get to your office, look at your list and work on these three most important tasks before you do anything else. Don’t look at email. Don’t start playing on your phone.
If possible don’t even answer the phone or attend meetings before these three tasks are taken care of. Make them your number one priority.
This alone will make
a huge difference in how your day goes, how productive you are, and it of course keeps you from procrastinating on those projects.
Putting them off until the end of the day when you’re too tired to do anything is no longer an option.
Aside from that, simply being more aware of what things, devices, and people tempt you to procrastinate is helpful.
When you find yourself putting something off, look back and see if you can pinpoint what caused it. Then take action towards preventing it from happening in the future.
Day 5 - Step 5.
Old Habits Are Hard To Break - Accountability Is Key To Beating Procrastination
Beating procrastination can be hard. We do well for a few days, but then old habits set back in, or we get frustrated with our lack of apparent progress. Nothing goes fast enough.
If you face a small setback at this point, it may be enough to
stop working on what you wanted to accomplish in the first place.
Thankfully there’s something you can do to greatly improve your chances of success. Accountability.
Track Your Progress
Start by tracking what you do. You can do this via a simple habit tracker.
Use a box for each day of the week and check it off or fill it in when you do the thing you told yourself you would do.
Keep tracking until it becomes a habit or until the project is done.
For larger projects that you may or may not work on a daily basis, it helps to write down your goal and then break it into milestones.
Record your progress and how much closer you’re inching to each of your goals.
Make Daily To-Do Lists
Write out a list of everything you want to get done for the day. I find it helpful to do this the day before. Play around
with how many items you put on that list.
You don’t want it to overwhelm you, but you do want to challenge yourself to get more done.
The list holds you accountable because you can see in black and white if you procrastinated or not.
Tell Someone About Your Plans
If there’s something you’ve been struggling to get done, tell someone else about your plans to finally tackle it. Call a friend, tell your spouse, or announce it on social media.
Encourage the people you’re sharing with to check back with you on how you did. It may be the little extra push you need to stop procrastinating.
Find An Accountability Buddy
Last but not least, find someone else who’s procrastinating and start holding each other accountable.
This could be as simple as checking in once in the morning to declare what you each want to get done, and then
again at the end of the day to see what happened.
Knowing someone else is right there with you can be super motivating.
Give each of these procrastination beating strategies a try and see which ones give you the best results.
Like anything else, procrastinating is a habit and you can get out of it and turn yourself into the motivated and productive version of yourself you want to be.
Day 6 - Step 6.
Listen To Your Inner Voice And Change That Dialogue
Something we haven’t talked about yet is that little voice in our head that either encourages us to go do something else - thus procrastinating, or the other one… the critical one… the one that tells us how much we suck because we didn’t get the things done we set out to do.
Why is it important to listen to those voices? Because they have an impact on your life both on a conscious and a subconscious level.
Let’s start with that negative voice because I think in the long run it’s the most destructive of the two.
Back on day one of this seven day challenge to beat procrastination we talked about the importance of forgiving yourself.
To quickly recap, it does you no good to beat yourself up over past procrastination and that you should expect to “fail” by procrastinating again here and there. Nobody is perfect.
We all have good days and bad days. The important part is to show up and try your best.
That little negative voice in your head doesn’t help you do that. Become aware of it and when you hear it, defuse it.
You can do this by responding to it out loud or in writing (via a journal). Or go up and do something else. Do whatever it takes to silence that voice.
A great option is to prove it wrong by doing something productive. Over time that voice will
speak up less and less unless you indulge it by paying attention to it and letting it ruin your day.
Next it’s time to tackle the voice in your head that tells you it’s much more fun to do just about anything other than what you should be doing. We all have that voice.
It’s why we come up with terms like procrasticleaning and procrasticrafting.
We can get pretty innovative when it comes to doing anything but the thing we don’t want to work on and that little voice is feeding us suggestions and cheering us on.
The best way to diffuse this particular voice into something more productive is with “yes, and” statements.
“Yes, playing video games sounds like a lot of fun and I’m going to play for an hour or so after I get this task done.”
Use the suggestions this voice gives you as bribes if they sound like something fun. Ignore them otherwise, or put them off until
Day 7 - Step 7.
Make Progress Every Single Day And You’ll Beat Procrastination For Good
We end with the most important piece of advice and the main lesson I want you to take away from all this.
Make progress every single day!
Of course that’s easier said than done. That’s why I’m leaving you today with three simple hacks or strategies to help you.
Give them a try and see if you can’t get into the habit of being productive every day instead of procrastinating.
Plan For It
It’s easy to make progress every day when you know exactly what you should be working on next. Make a plan and then decide what you will do each day of the week.
Write it down in a planner and adjust daily as needed. In the morning, you can see at a glance what it is you should be doing.
Then get to
work on it first thing before the day gets away from you. I find it helpful to have my planner sitting right in front of me at my desk, keeping me on track.
Don’t Break The Chain
There’s something to be said about a chain or a streak. Record every day you don’t procrastinate on something.
You can mark it on a monthly calendar, or create a chain of sticky notes, stickers, or even one of those paper chains you used to make in preschool.
The goal is simple. Don’t break the chain.
Once you have a few days under your belt, you’ll be motivated to go the extra mile and do that one thing you need to do to avoid breaking the streak.
Check In With Yourself
As you start to make progress on the things you know you need to be doing, you should feel your anxiety reduce. Instead your will feel your confidence go up.
Don’t be surprised
to feel proud of your accomplishments. Instead use those feelings to propel you forward to more procrastination free days.
Procrastination is a habit. It’s something you learned to do, which means it’s something you can unlearn.
Stick with it, make progress every day, and enjoy those feelings of accomplishment.
Congratulations on taking these fundamental steps to control any procrastination habits you may have been experiencing.
You can learn more here in my free online self help guide about how to stop procrastinating right now
I hope you enjoyed this self help report and will put the information to good use!
You can learn more here about how to create a self development plan and learn how to get your life back on track again.
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Healthy Power Tip:
How to Eat Healthy
Many of today’s fast foods can be directly linked to you developing heart disease, cancer, diabetes and even Alzheimer’s.
By eating fresh fruits and vegetables you are decreasing your exposure to chemicals, pesticides and additional additives which can harm your body.
If you constantly overeat or eat unhealthy foods you will undermine your efforts to make a healthy lifestyle change.
1. Eat whenever you are hungry.
Many times a strict diet will leave you craving foods that are just not good for your body.
2. Eat only when you are hungry, before taking a mouthful, think about why you are eating.
Is it because it is lunch or dinner time, or are you truly hungry?
You might just be bored or lonely, think before taking that bite. If you are not hungry, don’t eat.
3. Eat the foods you really like.
You have only so many
calories to consume each day. Avoid eating foods you dislike.
Make sure your kitchen is stocked full of good, healthy choices which you love to eat.
4. Concentrate on eating.
Don’t read or watch TV while eating. Savour the food in your mouth and be aware that you are chewing your food.
It takes about 20 minutes for your stomach to send a message to your brain that you are full.
Eat slowly and stop eating when you are not enjoying the food anymore. Stop, before your plate is empty and wait a few minutes.
5. Don’t think about dieting.
Stop telling yourself you are on a diet. Know that you are making permanent healthy lifestyle changes, and you will be more comfortable with your new food choices.
Your Free PLR article:
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"Stretching for Seniors: The Neck, Shoulders and Wrist "
Neck aches and shoulder aches are usually more common in younger adults who spend a lot of time hunched over their computer or desks in a kyphotic position.
However, there are also seniors who may find that their necks and shoulders are stiff and tight every morning when they wake up. This problem can be alleviated by stretching the neck and shoulder muscles.
As for the wrists, this is a common problem area for many seniors because the wrist muscles can get stiff and may even be prone to repetitive strain injury.
Arthritis can be a problem too. So, stretching your wrist muscles and joints will keep them supple and get the blood flowing.
* Neck stretches
Before doing any neck stretches, it’s a good idea to do a warm up by doing head rolls, tilts, nods, etc. Basically, you’ll be nodding you head up and down, tilting your head from side to side,
looking left and right and rolling your head from left to right and back again.
Most people intuitively know what they need to do to stretch their neck muscles. They just don’t do it regularly enough and only resort to stretching when there is pain.
One static stretch for the neck is to bring your chin towards your chest. You may clasp your palms behind your head and pull downwards gently to assist with the stretch. Hold the position for 20 seconds to a minute.
Do this stretch sideways too. You can assist by placing your palm on the opposite side of your head and pull gently towards the side.
* Shoulder stretches
To stretch your shoulders, try doing shrugs by bringing your shoulders towards your ears and bringing them down. This is an effective stretch.
Another stretch that you can do is to bend your arms and the elbows and place your fingertips on your shoulders. Now, make circles with your elbows to ‘loosen’ the
Then move your elbows apart till they are at your sides and twist your trunk sideways to the left. Hold this position and then switch to the right side. This stretch
is so good that you’ll feel much better almost immediately.
Other stretches that you can do are posterior shoulder stretches, shoulder blade reach stretches and arm wraps.
It’s best to look up these stretches on YouTube or online to see how they are done. They are many different stretches that you’ll find very useful if you do the research.
* Wrist stretches
Stretching the wrist is very easy. Straighten your arm with your palm facing the ground and pull your fingers back upwards towards you. Now reverse it by pushing your fingers downwards towards you. These stretches are known as wrist flexor and wrist extensor stretches respectively.
You can also do wrist rolls where you ball up your fists and rotate them in circles. Another stretch
done in yoga is to assume a prayer pose where both your palms are together at chest level. Then it’s just a matter of pushing your palms to the sides, outwards, downwards, etc.
Do these stretches a couple of times a day. They shouldn’t take more than a few minutes. The more regularly you do them, the more limber and pain-free you’ll be.
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What a year 2022 has turned out to be so far. We are now well into our third year of this hideous pandemic, and I feel as though it will simply never come to an end.
I wonder why science was so fast to take down every other world health crisis we've had the past decade or two, with bird flu, pig flu, mad cow disease, major flu epidemics, so many health crisis that were quickly under control and life went back to normal. Not this time though!
I worry about the kids that have grown up to their teens at this time. They will have a skewed perspective of life and wellbeing that they will carry the rest of their lives.
We older folk have been so fortunate, and have taken it for granted I guess. I know I never in my life thought we would go through something like this, for as long a time as this.
And now there are monkey pox and diabolical Flu bugs to worry about as well. Mother Earth seems to have had enough of us on
her planet. We need to pull our sock up and look at the bigger picture I think.
Well, once again I'm back to building the self help DiscoveryHub website, and loading up more new PLR content with the digital graphic packs that I created which can be used for commercial projects like ebooks and paperback book publishing.
And I've created a couple new decoupage blocks in paperbacks that you can get from amazon to cut and paste into your papercraft projects.
Trying hard to stay on track to build my livelihood and stay motivated and thriving. I'm also still working on improving my home and garden as well, despite my health and mobility challenges.
I hope that you and your loved ones are faring well under the current conditions. That is about all we can do.
So, since I've been working so hard I'll add some links to my new books and stuff, and invite you to check them out.
Collectible Birds Sampler Papercraft Ephemera
Scrapbooking Collectible Oriental Asian Papercraft Ephemera
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Have a Laugh!
My uncle John was in the fertilized egg business when I was
young. He had several hundred young layers, called pullets, and 8 or 10 roosters whose job was to fertilize the eggs.
My uncle kept records and any rooster or pullet that didn't perform well went into the pot and was replaced.
Now this took an awful lot of time. So when my uncle saw a set of eight tiny bells that each rang a different tone he promptly
He glued a piece of foam rubber to each clapper shaft so the bell wouldn't ring except when violently shaken.
He hung a bell on each rooster's neck and went and mixed a Mint
Julep. Now he could sit on the porch and sip while filling out an efficiency report on the roosters by listening to the different tones of the bells and marking down each encounter.
My uncle's favorite rooster was old Brewster. A very fine
specimen he was, but his bell had not
rung all morning. Uncle
John went to investigate.
Several roosters were chasing pullets, bells a-ringing. Brewster had his bell in his beak so it couldn't ring.
He'd sneak up on a pullet, do his job and walk on to the next one.
Uncle was so proud of Brewster he entered him in the county fair.
Brewster was an overnight sensation.
They not only awarded him the No Bell Prize but also the Pullet
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