And then there are the innumerable unconscious reasons for procrastination whether exhaustion from pushing too hard coupled with fear of losing a job, fear of failure or incompletion.  Sometimes the task marks a symbolic ending/beginning that scares us or we're don't feel ready for.
 
What's the Cost?
Regardless of the reason, procrastination wastes precious moments of our lives and causes unnecessary stress and worry.  It costs me time that I'd rather be doing something else.  What's procrastination costing you?   A promotion, quality, relationships, play and rejuvenation, peace of mind, self-esteem?
 
It's hard to fathom the wide-spread impact of procrastination.  It stunts growth.  It inhibits joy.  It interferes with freedom.  It makes some people loath getting out of bed.  Life is too amazing and precious to hide under the covers! You may not think it's affecting you, but I've yet to see procrastination not cause a sense of heaviness upon thinking of the "undone."  Energy robber, zest zapper.
 
Climbing Out
Breaking down procrastination is a personal process and you will craft your own antidote.  Here are some ideas:
1.     When overwhelmed with lots of things, simply pick something, (the easy thing or the hard thing) and start.  I challenge myself to harness my mind and refocus every time I start to drift off.  (I've never tried it, but I envision "seat belting" myself to my chair as a reminder to stay seated.  Whatever works!)
2.     Set a time frame for uninterrupted work and stick to it.  If it's super daunting, set a timer for 10 minutes and when the time's up, move on to something else. 
3.     Break "it" into pieces.  The mere size & scale of some projects can create stuckness.  Take it one 10 minute step at a time.  Begin with the foundation, whether brainstorming ideas, clearing space in a single drawer, pick up some boxes for the move, outlining what you want to accomplish.
4.     During focus sessions, keep a notebook nearby to record all the "important distractions" that come to mind to revisit later and avoid impulsivity.
5.     Sit still.  Take a few minutes (maybe listen to a single song start to finish) to center yourself.  Envision completion.  Breathe.  Get present and stop running around in your mind like the Road Runner.
6.     Track the time wasted thinking /worrying spent not doing it.  What could you do with that time?  Let possibility motivate you.
7.     Understand procrastination.  Why are you putting things off?  Consider whether there's a life change in order-- career, lifestyle, relationship. If you are a risk analyst who is miserable and you've always dreamt of being a financial planner, be honest and make a change! Usually it boils down to overcoming fear.  Your gifts and life dreams are not coincidence.
8.     Let it go.  Some have lived for years with an undone task, feeling guilty and drained every time they think about it.  Why not just let it go?  If were really that necessary or important, wouldn't you have done it by now?  It might not matter as much as you think.
9.     Enroll support.  Ask someone to help you with it or to talk to you about it until you break through stagnancy and get the ball rolling.  Sometimes a kick-start is all it takes.  One step further, hire someone to do it for you.  That's ultimate support and letting go!
10.   Be gentle with yourself.  Self judgment, guilt and negative talk won't help you get things done so stop it already!  Motivation and action come from belief in oneself, from willingness, trusting ourselves and the world.  Focus there and celebrate all your steps, however small.
 
It's amazing how much less stress I experience when I chip away at my projects rather than postponing them until I'm forced into action.  I've especially learned this while in the midst of prepping and selling one house, doing a major remodel on another and planning a wedding.  When I remember to practice what I know, I really enjoy the mindfulness of it, as well as the higher quality of what I create.  One day at a time!
 
Joy,
Robin