Posts Tagged ‘Procrastination’

The Courage to Write: 23 Quotes to Help You Overcome the Fear of Writing

October 21st, 2011 | 9 Comments »

Whenever I sit down to write, I am prepared to meet my loyal companion: fear. Regardless of what I’m writing, I can almost always count on fear being present. So what do I do with this fear of uncertainty? Most of the time, I choose to deflate its presence by putting pen to paper. However, there are times, when I don’t want to experience the fear and choose not to show up. But I’m really trying to minimize the “write or flight” response of not showing up by creating a safe space for the fearful writer within. One way I do this is to keep a journal of quotes for the moments when I need a little nudge of encouragement to be present and forge ahead.

I’ve chosen 23 quotes from my journal to share here for others who need encouragement when approaching the blank page. I hope that some of these words will resonate with you (and particularly the fearful writer within).

Writing a novel is like driving a car at night. You can see only as far as your headlights, but you can make the whole trip that way. —E.L. Doctorow

Close the door. Write with no one looking over your shoulder. Don’t try to figure out what other people want to hear from you; figure our what you have to say. It’s the one and only thing you have to offer. —Barbara Kingsolver

Artists who seek perfection in everything are those who cannot attain it in anything. —Gustave Flaubert

The art of writing is the art of applying the seat of the pants to the seat of the chair. —Mary Heaton Vorse

I’m writing a book. I’ve got the page numbers done. —Stephen Wright (this one is for a chuckle!)

I have never thought of myself as a good writer. Anyone who wants reassurance of that should read one of my first drafts. But I’m one of the world’s great rewriters. I find that three or four readings are required to comb out the cliches, line up pronouns with their antecedents, and insure agreement in number between subject and verbs…My connectives, my clauses, my subsidiary phrases don’t come naturally to me and I’m very prone to repetition of words; so I never even write an important letter in the first draft. I can never recall anything of mine that’s ever been printed in less than three drafts. You write that first draft really to see how it’s going to come out. —James A. Michener

Writing is thinking on paper. —William Zinsser

If you haven’t got an idea, start a story anyway. You can always throw it away, and maybe by the time you get to the fourth page you will have an idea, and you’ll only have to throw away the first three pages. —William Campbell Gault

Resistance is fear. But resistance is too cunning to show itself naked in this form. Why? Because if Resistance lets us see clearly that our own fear is preventing us from doing our work, we may feel shame at this. And shame may drive us to act in the face of fear. —Steven Pressfield (The War of Art)

A great deal of talent is lost to the world for want of a little courage. —Sidney Smith

There is no satisfactory explanation of style, no infallible guide to good writing, no assurance that a person who thinks clearly will be able to write clearly, no key that unlocks the door, no inflexible rules by which the young writer may steer his course. He will often find himself steering by stars that are disturbingly in motion. —E. B. White

There is always the risk that you may disappoint yourself. That risk is there even for productive writers, as most writers don’t write as often as they would like. Because of this reality, you will need to practice self-forgiveness. —Eric Maisel

By writing much, one learns to write well. —Robert Southey

If we had to say what writing is, we would have to define it essentially as an act of courage. —Cynthia Ozick

Exercise the writing muscle every day, even if it is only a letter, notes, a title list, a character sketch, a journal entry. Writers are like dancers, like athletes. Without that exercise, the muscles seize up. —Jane Yolen

Don’t feel guilty about being afraid of the blank page. Don’t think you aren’t a writer if you don’t rush to the computer first thing when you get up in the morning in order to face the empty page. Writing is hard work. Filling up an empty page with your thoughts, your pains, your joys, and your creative ideas takes immense courage. —Rachel Ballon

Inspiration doesn’t descend like a lightning bolt from the gods. Inspiration comes instead from a steady breath, a solid foundation, and a commitment to the process. —Laraine Herring

Almost all good writing begins with terrible first efforts. You need to start somewhere. Start by getting something—anything—down on paper. —Anne Lamott (Bird by Bird)

Work inspires inspiration. Keep working. If you succeed, keep working. If you fail, keep working. If you are interested, keep working. If you are bored, keep working. —Michael Chrichton

Once we are aware of our fears, we are almost always capable of being more courageous than we think. Someone once told me that fear and courage are like lightning and thunder; they both start out at the same time, but the fear travels faster and arrives sooner. If we just wait a moment, the requisite courage will be along shortly. —Lawrence Block

A writer is someone for whom writing is more difficult than for others. —Thomas Mann

The secret of getting ahead is getting started. —Agatha Christie

At some point we must stop anticipating our journey and set sail. Willa Cather said that she wrote best when she stopped trying to write and began simply to remember. —Ralph Keyes (The Courage to Write)

Do you have any favorite quotes or words of wisdom about writing?

image: pinterest via glitter guide (photographer: bonnie tsang)

Confronting Fear: A Super Simple Technique

February 3rd, 2011 | 11 Comments »

He who is not everyday conquering some fear has not learned the secret of life.

- Ralph Waldo Emerson

When something feels bigger than you, it’s easy to walk away and say fear interfered. And you’ll be right. It did interfere. But is it the fear of the scary or the fear of the scary good that you are letting rock your boat? (key word: letting)

Oftentimes, when we face what we’re resisting, we find that it’s actually the good stuff that scares us far more than the truly scary stuff.

I experience fear every single day. But it’s this fear that when unraveled leads to strength and growing confidence.

When I feel paralyzed by fear, I do the following exercise. And it works every single time.

Think of something beyond your comfort zone. Now turn that thought into a concrete, very doable action.

For example:
… send one-sentence email to person x (person x = this person feels big + scary in your mind and you find it hard to justify why person x would want to receive an email from you)

… write down the phone number for that doctor’s appointment you’ve been putting off

… print an image related to a goal or dream and post it where you will see it A LOT

… open the envelope (you don’t have to look at what’s inside, just take the first action and open it)

Action deflates fear. It takes the power away from your imagination and hands the power baton over to your inner sparkling self.

Can you take a single action today to confront a fear?

image: kristin noelle’s inspiring new etsy shop trust tending

Get More Done #2: How to Set Powerful Goals and Take Meaningful Action

August 10th, 2010 | 6 Comments »

If you haven’t read part one in this series, Get More Done #1: How to Confront and Weaken Analysis Paralysis, you might want to head there first.

Why are you doing what you are doing? Without a goal to connect to your actions, it is difficult to maintain momentum and motivation. When the actions of a task are tedious and not intrinsically exciting, it can feel as if there is no larger purpose to them. But there is always a goal, and without acknowledging it, you are walking down a dark and windy path with no map in hand.

Reconnect with Your Overarching Goal

Get Excited. Reframe your work in a way that excites you. What will spark your energy? Use your imagination to create a compelling reason to attract you to your work. Try thinking about how you could persuade someone else to do what you do, and be as genuine as possible. Find the silver lining and magnify it. In his groundbreaking book, The Now Habit, Neil Fiore writes, “The type of work and commitment that is more compatible with the Now Habit is a commitment to a mission that focuses your energies and brings about inner harmony, a commitment that comes from a pull toward a goal and an excitement about the process of getting there.”

Create a Goal Statement. There are many ways to create a goal statement that you can use to remind yourself of your greater purpose. For the purpose of overcoming analysis paralysis, I try to create a statement that is specific to the task at hand and has a deadline within four weeks. Let’s start with an example that I recently utilized (Thank you to Aby Garvey for teaching me this wonderful goal-setting technique!).

“Today is September 1, 2010. I am confident and calm now that my research proposal is complete.”

  • Include a specific date in your goal statement. Mark this date in your calendar.
  • What will you complete by your set date? Don’t set yourself up to fail. Keep your expectations realistic.
  • How will you feel when you complete this goal?
  • Create your goal statement using the steps outlined above and display it where you can see it throughout the day in order to maintain focus on why you are doing what you are doing! It can be helpful to create sub-goal statements as well if your project is especially long and arduous. To create a sub-goal statement, you follow the same formula as outlined above, but use specific milestones toward the main goal. For example, “Today is August 12, 2010. I am confident and calm now that my research proposal’s appendix materials are complete.”

Restart Your Engine with Intention and Ease

Now that you have faced your analysis paralysis head on, you have tremendously weakened its resolve. Spend a few minutes refocusing on the task at hand. Do you have everything you need to complete your work? Collate all of your materials near your command center. Then, determine what actions you want to take today. Rather than focus on completion, concentrate on starting to maintain momentum.

Create a Mind-Map. If you are still feeling resistance, utilize a mind-map to break down the actions into micro-actions (each action should take less than 5 minutes). In the middle of the mind-map, you want to write your main goal to keep it front and center. For reference, you can see my simple example below.

Focus on Action. You are ready to take action! Often, preparing to take action can become quite draining so you need to rev yourself up again to actually make progress. To help give you that much-needed push, try the following focusing exercise from The Now Habit. The exercise below is a shorter version than the one outlined within the book (the full exercise begins on page 150 of the paperback copy of the book).

“Focusing is a two-minute procedure for shifting rapidly to the flow state by replacing guilt and stress with stress-free focus on the present.”

With each breath I am tapping into my creative self, opening more and more of my brain power to approach my task. My conscious mind may not know yet what to do, just as it doesn’t know how a puzzle will look until it’s finished. I may not know how I’m going to do this, but soon something will come to me, and then a little bit more will come. I will find the process very interesting, because while I don’t know yet what the solution will be, I do know that I will do it, and that part of me already knows how to do it. It will also be interesting to see how time feels different at this level of the mind and to discover about how much I will accomplish in such a short period of clock time.

Counting up from 1 to 3, I am becoming more quietly alert, and I am now ready to work in a focused, concentrated way, rapidly going from not knowing to knowing how to start: 1. I am more alert, relaxed, and energized, ready to use the superior wisdom of my subconscious mind. 2. I am ready to come all the way up to full alertness with my eyes open, eager to work in conjunction with the creative faculties of my mind. 3.

By taking action, you will begin to create momentum by weakening the resistance you feel between you and the finish line. Moving forward, you will likely confront analysis paralysis again, but each time you do, you can approach it with strength rather than letting it seize your control.

Chime in! What are your thoughts on getting more done or analysis paralysis? Or just say hello, it’s always nice to know that others can relate :).

… For some great discussion on the topic of inspiration, head on over to Spring for a brand new video!

Get More Done #1: How to Confront and Weaken Analysis Paralysis

August 5th, 2010 | 7 Comments »

This is the first in a two-part series about getting more done, what is stopping you from maintaining momentum – and what you can do to start getting more done, now! Stay tuned for the second part on Tuesday (you might want to grab the A Beautiful Ripple Effect RSS feed, or subscribe to be notified via email).

As I write this blog post, I am facing analysis paralysis, one fierce letter at a time. My mind feels like it is miles away, twisting and turning amid my graduate school research. Big projects, looming deadlines, and sometimes even mundane daily events can easily cause one to become detached, an observer of an experience rather than an engaged and mindful participant. Once you feel detachment, you feel less in control of your own life, starting an upsetting cycle that can lead you to over-analyze what you’re doing in an effort to become more immersed in the moment; however, as a result, you dig yourself into a deeper hole, leading to a feeling of being stuck, out of alignment due to analysis paralysis.

Power blogger Chris Garrett defines this yucky stage aptly. He writes, “Analysis Paralysis is where you can’t make any forward progress because you bog yourself down in details, tweaking, brainstorming, researching….”

So what do we do to break the cycle and confront the pesky instigator?

Modify Your Perspective

Often you can get so knee deep in the details of a scene that you can no longer see the landscape. But your mind doesn’t want to see the landscape, right? You need to focus on the details to get this done already! However, if you don’t take the time to remove yourself from the micro-level, you may be creating more work for yourself, or worse; you could cause yourself to meet some major hurdles down the road. Try adopting a different perspective to gain greater awareness of other aspects of your situation.

Find the middle ground between worst case and best case. Rather than think in extremes, think in shades of gray. Ask yourself: What is the worst case scenario? What is the best case scenario? Then, move towards the middle, a much more realistic scenario to plan for.

Alter your expectations. If you expect the journey to be steady without bumps or turns, you are setting yourself up for disappointment along the way. At the outset, prepare for roadblocks to appear as you take your plan into reality.

Engage Your Right-Brain

In order to overpower analysis, the brainchild of your left-brain, it is critical to awaken your right-brain’s creative muscles. Personally, this step is the most difficult for me to put into practice while under the power of my left-brain; however, this action is akin to magic dust, the secret potion that greatly weakens the reigns of analysis paralysis.

Trick your left-brain. Let your left-brain think it’s still in power by slowly warming up your right-brain. You can do this by introducing one “creative” element into your work at a time. If you’re working in an Excel File, try shading the columns into a fun array of colors. If you’re typing, use a fun font and/or play with the font colors. If you’re working away from the computer, you have the most wiggle room. I love using a whiteboard to brainstorm with big multicolored markers and make drawings. Or you can use colored pencils, crayons, and big pieces of paper – let your imagination run wild while still embracing your left-brain’s need to keep working.

Unleash your creativity. Take a break for a minimum of 10 minutes (use a timer if you must). Move away from your computer or simply turn off the monitor and focus fully on a single creative activity. You may want to draw on a piece of paper, write a fun letter, or snap a photo. The possibilities are endless.

Great Creative Fuel

Move Your Body

It is easy to get stuck in your head and continue the cycle of over-analyzing even the simplest of tasks. I’ve found that the quickest way to gain momentum and take meaningful action is to move my body. As simple as it sounds, it works! And it can take as little as 10 seconds.

Move away from your chair. Stand up and try jogging in place for 5 to 10 seconds. Notice how your body feels. Where are your arms? Are they tense by your side or swaying freely? Is your upper body slouched over or upright? How does your neck feel? Now, try moving again for another 5 to 10 seconds, but this time, explore your space. If you’re in a public office, try walking swiftly to another area of the office. When you let your body move to another location (rather than staying in place), you will notice changes in your body and mind. Do you feel a little more relaxed? Is the hamster wheel in your mind slowing down a bit? Take note of any changes you feel and experiment with this activity over time. Then find what works best for you as a quick way to engage your mind-body connection during your hectic work schedule and utilize this activity as often as you can throughout the day.

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On Tuesday, I’ll be exploring how you can begin reconnecting your actions to an overarching goal, and how you can focus on getting more meaningful work done each day.

In the meantime, if anything in this article has struck a chord with you, I’d love to answer questions, offer support or simply hear your experiences. Just leave a comment, drop me an email, or use the contact form.

image: katie kirk

Between the Mind and the Pen

June 16th, 2010 | 18 Comments »

I write to understand better – myself and other people. I write to communicate and connect, usually first in my journal and then onto a legal notepad, and finally by typing as quickly as I can. I lose track of time and the world beyond my paper and pen in these sacred moments. And I love to write, the actual process versus the completion or end point, which is hard to say about most “obligations” in life.

But, as any writer will say, there are times when I just can’t write, or would rather be doing anything but write. I almost always feel resistance rush through my body as I near the pen and open journal. I don’t consider this resistance to be “writer’s block”; rather, I suffer from a far less glamorous label: fear. Not fear of the actual writing or even the reaction of others to the writing, because to be honest I don’t write in my journal for others; I fear what will happen when I open up to myself.

For so long, I suppressed what I felt, and in retrospect I recognize that this was my survival strategy. I wasn’t ready to process all that I experienced so early in life. Now, everyday, I show up to process whatever travels from pen to paper – and the uncertainty of what will come undone fuels my resistance. So, I give in to that fear, not all the time, but some of the time. I’m not perfect and can’t be strong everyday; however, on most days, I feel that surge of adrenaline masked as fear and decide to walk directly into the ring of fire.

When I make that decision, do I feel strong or empowered? No! I feel anxious and scared, but I don’t let these emotions dictate my actions. Then, as I write, regardless of what I may be wrestling with on paper, the fear, and all of what it comprises, dissolves. I recognize the turn in my emotions, and a little empowered smirk appears on my face.

. . . . .

Interviews + More

listen to my fun interview with Ana Ottman of Red Dress Studios on her fabulous series, Red Dress Conversations

read about my Style Statement, Structured Innovation, on the Style Statement Blog (find out what one outfit I would wear forever – yup, just one!)

watch the second video on the Law of Attraction on Spring

. . . . .

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… I rarely write in ALL CAPS so you know that this must be important :)! Discovery Sessions are very new and very hot! If you want to work together this summer, jump on over to the Discovery Session page to purchase a package and secure a spot with me. If you have any questions, be sure to send an email sooner rather than later to: carolyn (AT) abeautifulrippleeffect (DOT) com.

How to Take Action on a Daunting Project

May 19th, 2010 | 2 Comments »

As children, projects were usually fun, creative activities that allowed us to explore ourselves and the world around us. As adults, our projects become a bit more complex-and often downright frightening. Personally, I seem to commit subconsciously to daunting projects on a regular basis. I enjoy the fear and excitement that accompanies projects that are not predefined. Yet when faced with a project that seems completely overwhelming and practically impossible, it’s easy to become paralyzed by fear and resist engaging with it altogether. So how do we move past feeling powerless in order to begin taking action? Below are some of the methods I rely on to turn fear into action.

Recognize the Daunting Project

What projects are you resisting? Write down one project that you would particularly like to begin working on. Now that you have formally recognized that the project is a bit daunting, you have taken the first (and often the most difficult) step towards taking action.

Define Completion

It’s very hard to take a trip when you don’t know your destination, and the same goes for an action about which you are unsure. Define a specific, measurable, and exciting goal for the completion of that project. Of course, that daunting project may have specific milestones or goals defined by a boss or team, but redefine that goal into one that will motivate you personally. Steve Chandler, the author of 100 Ways to Motivate Yourself, explains why he believes goals are often not reached.

“Usually, a goal is just a goal. But a power goal is a goal that takes on a huge reality. It lives and breathes. It provides motivational energy. It gets you up in the morning. You can taste it, smell it, and feel it. You’ve got it clearly pictured in your mind. You’ve got it written down. And you love writing it down because every time you do it fills you with clarity of purpose.”

In essence, you want to define completion objectively so that you know exactly what you’re working towards. You need to define it subjectively as well so that you are motivated and excited to take action. This combination taps into the strengths of both your left and right brain.

Cross-Examine Your Fears

Knowledge is power; however, some knowledge can reduce our personal power if it remains out of sight. With that in mind, write down all of the fears you’ve associated with the project. Then, take all of these fears and cross-examine them. Be ruthless. Determine how you can turn these strength-sapping thoughts into powerful, positive motivators for action. Yes, it sounds a bit far-fetched, but redefining your perspective to enable you to focus on creating-rather than worrying-is essential for personal success. For example, how often do you fear failure, imperfection, or the judgment of others? These fears are draining and really don’t do much to help you feel powerful and ready to tackle a daunting project. When I fear failure, I find it helpful to flip the switch and think about what I will do to create success. In essence, I define what will make me feel successful with regard to a specific project. What can I do to be proud of my work? I acknowledge the fears I have and then remove the power I’ve attached to them. It’s important to remember that we always have the ability to choose our personal perspective.

Create a Personal Road Map

As we start our trip, we must know at least two key points on the map: our place of departure and our destination. The area in between these two points represents the land of uncertainty. In order to take action, we must first plan a successful strategy. To do that, we need to divide our completion goal into more manageable sub-goals. Not sure how to begin? Research some ideas by looking online, offline, and asking others. But don’t let “research” overwhelm you.

Create limits on how much time you’re willing to spend on that research and when the time is up, stop! Then, explore what you found by creating mind maps, outlines, charts, or any other method that allows you to be creative and put the pieces together in a way that makes sense to you. Next, use all of this knowledge to determine mini-goals that you’ll use as benchmarks for your completion goal. Typically, I create 5 to 10 mini-goals for complex projects. A mini-goal may be to write the outline for a novel (main goal: write a novel) or determine the right project management system for your business (main goal: create a virtual business). Then, focus on one mini-goal at a time and break it down into specific, daily action items.

Action items and mini-goals will help you create a personal road map for the project. The key is to ensure that you create a map that is capable of changing. As obstacles arise, you must be able to modify your map. With this map, you should be able to see the details of the project and the big picture-both perspectives are critical when working on a complex project.

Track Your Progress

Keep a daily action log so that you recognize that you are indeed taking action. Clearly, it’s sometimes difficult to understand that we’re taking action when the results are not immediate; after all, we’re very accustomed to instant gratification. A daily action log will also help you see what’s working and what still needs some tweaking. It’s helpful to be able to understand when something seems to be preventing you from moving forward. Most importantly, track your progress so that you can reward yourself for taking action. Positive reinforcement is essential to overall success both personally and professionally.

How do you take action on daunting projects?

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image: jessica swift

How to Talk Your Way to Greater Productivity

April 19th, 2010 | 12 Comments »

“It is not discipline, willpower, or pressure from others that facilitates adherence to a challenging course of action. Rather, it is the freedom to choose among alternatives, the personal commitment to a mission, and the willingness to take responsibility for the consequences of our decisions that steels the will and emboldens the spirit.” -Neil Fiore

It’s no secret that we love to talk to ourselves, more commonly known as “self-talk.” Our self-talk can communicate a message of productivity (commitment to action) or a message of procrastination (resistance to action). We have the power to recognize different messages and choose which we prefer to utilize. Self-talk typically occurs subconsciously, however, which makes us often ignore limiting or self-defeating language much more easily. But by doing that, you remain powerless over the impact of subliminal messages, which reaches far beyond our subconscious.

Overview: Notice, Rephrase, and Commit to Action

First, notice counterproductive vs. productive self-talk.

Second, rephrase your counterproductive self-talk by utilizing more effective language.

Third, translate your knowledge into the context of change. Focus on utilizing effective self-talk to create positive behavioral changes, thereby increasing your commitment to action and avoiding the paralysis of procrastination.

Notice How You Talk To Yourself:  Recognize Counterproductive Messages

When you talk to yourself in an authoritarian voice, you are subconsciously communicating a message of fear and resentment to both your mind and your body. Fear of course can be a great motivator, but to what end? And how much fear is too much fear? There is no clear threshold here. However, when you begin only reacting out of fear or procrastinating just due to fear, it’s time to change your voice. Below are a few examples of self-talk that can trigger a fear-based response.

  • I have to…
  • I should…
  • I must finish…
  • I must be perfect…
  • I don’t have time to take a break.
  • I need to finish this really important and HUGE project very soon/immediately.
  • What am I forgetting to do?
  • Why didn’t I start this task earlier?
  • I’ll never finish this project.
  • This project has to be done perfectly or else.
  • What’s wrong with me?
  • Why do I make so many mistakes?
  • Why can’t I do just this one thing right?
  • I have to finish everything.

Just typing these statements produced a tremendous sense of fear within me. I noticed that I began to type faster and felt a much greater resistance to the overall goal of this post. I got lost in my thoughts – and even began to think along the same lines as in “I need to write this post perfectly or else…”  Then, I caught myself (thankfully). So I took a deep breathe, moved my fingers away from the keyboard, and focused on the big picture – my personal goal for the post. The paralysis dissolved and I was back in action.

Can you relate to any of the statements above? Try printing out this article or writing thoughts down on paper that you can relate to easily. This exercise will give you greater leverage and help in rephrasing these statements and moving forward.

Bottom Line: Notice your self-talk and how it makes you feel. Write down any statements that make you feel a sense of fear or worry. By simply recognizing specific thoughts, you are taking back control. The thoughts are no longer working subconsciously. You choose how to move forward rather than stalling due to fear.

Notice How You Talk To Yourself: Identify Productive Messages

Not everything we say is negative! Let’s take a few minutes to focus on the positive messages we give ourselves. These statements may also be working subconsciously, so I’ll start the exercise by providing a few examples. Read through them and notice how you feel as you do so. Do you feel a different response, a more positive feeling, than you did when reading through the counterproductive messages listed earlier?

  • I choose to…
  • When can I start?
  • I can take one small step.
  • I can be perfectly human.
  • I must take time to play.
  • I want to…
  • I decide…
  • I will…

It’s easy to get caught up in negative self-talk. We all know that such messages don’t communicate what we choose for ourselves; rather, they communicate a feeling of burden or powerlessness. There is no choice that is actually identified in our inner dialogue, and that is the essential element of productive self-talk. Productive language is all about choice – all about being in power and deciding what we want to do, regardless of our current circumstances. Yes, we are in situation B, so how do we want to begin? How do we choose to begin?

The goal is to start from a positive mindset, always shifting from “should” to “choose.”

Rephrase the self-talk of procrastination with the effective self-talk of producers.

“Whenever you catch yourself losing motivation on a project, look for the implicit ‘have to’ in your thinking and make a decision at that moment to embrace the path — as it is, not the way you think it should be — or let go of it. It’s your choice.” -Neil Fiore, The Now Habit

Rephrase your self-talk by identifying negative self-talk.

In The Now Habit, Neil Fiore, provides the following examples:

“I have to.” –> “I have to, but I don’t want to.” –> “I have to, but if I were powerful I wouldn’t.”

  • This statement offers a sense of ambivalence and victimization that actually justifies procrastination. Challenge the statement with a statement of choice and an attitude of empowerment
  • Replace “I have to” with “I choose to.”

“I must finish.”

  • Replace this vague and overwhelming statement with “When can I start?

“This project is so big and important.” –> I don’t see how I can tackle such a huge task.” –> “This project has to impress everyone. This is my one big chance in life.”

  • Replace this statement with “I can take one small step.” “I choose to start with one small step.”
  • I can take one small step: Do one rough, rough draft; one imperfect sketch; one small hello. That’s all I need to do right now.

Finally, translate your knowledge into the context of change. Focus on utilizing effective self-talk to create behavioral changes, increase your commitment to action and avoid the paralysis of procrastination.

What can you do now to change the power dynamic to be in your favor?

What statements are key for your moving forward positively? Write these statements on post-it notes and keep them front and center daily. On my computer, I have a post-it note with a simple statement: There is nothing I need to do now except this. It serves as a constant reminder that I am in control of the present moment. I choose what happens right now – no one else has that power over me.

What do you choose to do now?