字幕表 動画を再生する 英語字幕をプリント Hello this is Andrea Cairella Licensed Professional Counselor and Relationship Consultant on True Potential TV the place where you can nurture your relationship, transform your life, and enhance your wellbeing. Today we have a question from Heather and she writes, I procrastinate and getting easily distracted by low priority tasks and put off important tasks until the last minute? I tend to set such high and unrealistic expectations for myself that my endless list of tasks leaves me feeling overwhelmed and exhausted. Can you help me get a jump start to overcoming procrastination so I know how to avoid procrastination? Thank you Heather for your question, and if any of you out there are tired of being in overdrive going 100 mph and would like to recharge your batteries, you have come to the right place. These helpful tips will steer you back down Time Management Highway so you know how to overcome procrastination immediately and begin enjoying the scenery along the way. One way to overcoming procrastination is: 1. Rate Your Current Time Management Skills- On a scale from 1- 10, 1= no time management skills and 10= excellent time management skills, rate the level of your current time management proficiency and then a description for each subsequent level. For example, if your score is 5 you might describe the next number 6 as gaining awareness of what distracts you, learn how to redirect yourself, track how you spend your time, and eliminate time wasters. Continue describing each number all the way to 10. Since you have to know where you are going on the map in order to get to your destination, creating a clear idea of where you want to go is an important first step. How you can avoid procrastination is to: 2. Limit Yourself To 3 To-Do's Per Day: Often when we are learning to manage our time or learning anything new and different, we need to start small and practice the basic fundamentals. By limiting yourself to 3 to-do's you will learn how to both set realistic expectations and lay down the basic foundations to this new way of managing your time effectively. You can know how to overcome procrastination by: 3. Track How You Are Currently Spending Your Time- There are only 24 hours in a day, Once you subtract sleeping (8 hours), preparing and eating 3 meals (3 hours) , getting ready for the day and bedtime (1-2 hours), self-care time (1 hour) and getting to and from work, school, etc. (1-2 hours) there is really only 10 hours left approximately. Take a couple of days and track how you are currently spending your time and see where you can eliminate potential time consuming pitfalls. 4. Eliminate Time Wasters- You can overcome procrastination by becoming consciously aware of all the distracting time wasters that exist in your life. For example, surfing the internet and responding to emails. Begin by setting a time limit for internet surfing and only check your emails 1 time per day. By creating boundaries around these low-priority distractions, you will begin to not only complete your top priority tasks but also be more focused and empowered. 5. Prioritize Your Tasks At The Beginning Of The Day- How you can avoid procrastination is by taking just 10 minutes in the morning (or the night before) to decide your top priority tasks for the day, you will reduce low-priority distractions and time wasters that steer you off course down Procrastination Lane. 6. Set Time Limits On Tasks And Stick To Them- Set realistic time limits for each task and if the clock strikes and the task is incomplete move on to the next task. Although it may be anxiety provoking for some perfectionists out there to move onto the next task when the previous task remains incomplete, this will be a helpful tool to change your self-sabotaging behavior and to become more a disciplined, accountable and effective time manager. 7. Learn To Say No- You can't do it all and you have to say no sometimes. Saying yes solely out of guilt, obligation or fear of disappointing others are not good reasons for saying yes. A starting point for learning to say no is developing assertiveness skills. You can begin to assert yourself by telling the person or yourself that you need some time to think about it. This will allow you to stop saying yes based on emotions and begin to start saying yes OR no after careful evaluation. By allowing yourself some time to get into a calm and clear state of mind you can more rationally evaluate the pros and cons of saying yes or no. 8. Make Time For Fun- It is important to keep in mind that life is not just about tasks and work, but also about play time. If you deny yourself the simple pleasures of life and don't create specific blocks of time for joyful and stress reducing activities, you will often feel depleted of energy and may unconsciously sabotage your efforts when you are in work mode. It is vital to your overall well-being to have some down time where you can take a break, slow down, and enjoy the scenery. For example, take 5 minutes various times throughout the day to take a walk outside, stretch or practice a relaxation exercise. Get your body moving by exercising and releasing some of the built up stress in your body. Nurture yourself by taking a warm bath or preparing a healthy meal for yourself. Recharge your batteries with a funny movie or just spending time with people who make you laugh. Now I'd love to hear from you. How have you overcome procrastination? How did you avoid procrastination? Share your stories tips and suggestions. As always the best stuff always happens after the episode over at TruePotentialCounseling.com so go over there and leave a comment now. Did you like this video? If so, subscribe to my channel by clicking the subscribe button below so you don't miss any future episodes. And as always share it with your friends, family or anyone who you think will benefit from this video. And if you want even more great resources to transform your life and create a relationship you love, plus some personal insights from me that I only share in email, head over to TruePotentialCounseling.com and sign up for email updates. Thank you so much and I will catch you next time on True Potential TV.