Life Coaching Techniques
By Diane Lang
Procrastination:
We are all guilty of it at one time or another, but if you realize that you are procrastinating more often than you are getting things done, it is time to work on your problem. Procrastination can lead to self-doubt, guilt, depression and chronic procrastination.
Why we procrastinate:
- Poor time management. Are you unsure of your goals or priorities? Are you feeling overwhelmed? Are you afraid to say, “No”? When you are overwhelmed or not managing your time wisely, it’s easy to put off tasks or spend time doing things that are not a priority.
- Do you have difficulty focusing? When you sit down to work or study, do you find yourself daydreaming? Falling asleep, etc?
- Fear/anxiety. Are you afraid of failure? Rejection or success? Do you spend more time worrying or asking, “What if”?
- Low self-esteem. Are you constantly thinking negative thoughts such as: “I’m a failure; I can’t succeed in anything. I’ll never lose weight.” The negativity can stop you from getting things done.
- Personal problems. Examples: breakup or divorce, financial difficulties, problems with family or friends.
- Unrealistic expectations or perfectionism. Do you believe you have to do everything 100 percent? Are you being realistic?
How to overcome procrastination:
- Be honest with yourself and ask yourself the questions above. Recognize your reasons for procrastination.
- Figure out your short-term goals – goals for the next month.
- Write down long-term goals: Where do you see yourself in six months? A year? Two years?
- Write an action plan for your short-term goals that can be revised every time a goal is completed. If you need help with an action plan, ask a career counselor. It’s OK to ask for help.
- Set priorities.
- Use a to-do list. Write one for every day and cross off each task as it is accomplished.
- Set realistic goals.
Diane Lang is a therapist and life coach in New York and New Jersey. She also is an adjunct professor of psychology at Montclair State University and Centenary College in New Jersey. To learn more about her, go to www.dlcounseling.com or e-mail her at Lifeline36@aol.com
Diane Lang
