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Francois Rouffet
Insightful and non judgemental solution finder for conditions rooted in mental and emotional problems.
Insightful and non judgemental solution finder for conditions rooted in mental and emotional problems.

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Overcoming procrastination
Do you suffer from procrastination? How do you overcome it?
Recently I received an enquiry about how to address procrastination and I promised I would help. Here is a first point of reflection, though resolving procrastination has many facets.
So: What is procrastination?  It’s literally (from the Latin):  “Putting forward to tomorrow”. Here is another definition to procrastination is: “A needless voluntary delay that has a negative impact on our lives”
The first place to examine carefully what your personal motivation level is towards your goal: A High procrastination level is directly linked to a low motivation towards a goal. In other words: It is essential to have a High Motivation level in order to overcome procrastination.
So what factors determine your motivation?
Firstly, you need to place a high value towards your goal. Think about your project or goal. Is it something that really fires you up? Or is it more in terms of “interesting” or “should do”?  If your goal value is low, you are going to procrastinate more. You need to get excited about your goal, you need to drive it up!
Secondly, a high expectancy is required: Do you expect to be able to achieve your goal? If your confidence is low, then your motivation is going to be low. You’re going to be overwhelmed and stressed by it, you will want to avoid it.  Sometimes when our confidence is low, we need to adjust our goal, bring it down a bit, not to be silly about it. Pretending that we can achieve when we can’t is not smart, it’s demotivating. So: Do you BELIEVE that you can achieve it? If you don’t, you need to work on it and make it solid.
Thirdly, you must ensure that you must take care that you discipline- reduce to as at low level as you can- any tendencies towards impulsivity: If you have chronic impulsivity, which leads you to be continuously checking your e mails/media news every second they arrive, you are going to be distracted from your true goal. Is this the primary area where you fall short?
Fourthly, ensure that you reduce the delay factor of the final goal. What do I mean by this? The further a target is due, the less you think about it. Do you tend to wait until the last moment to complete it and cram every minute you have? Instead, you want to set a sense of immediacy to your goal by chunking it out into intermediate, immediate goals which you can knock down on your path to your ultimate goal. So as you reduce the delay, you increase your motivation.
These 4 factors are only a part of resolving procrastination.  I have helped people increase their motivation by helping them understand how to increase their self-belief, by working through components of their self-esteem. I have also helped people to reduce their impulsivity through hypnotherapy and Emotional Freedom Technique.
Procrastinators are welcome to contact me! Comments/Likes welcome!  Wishing readers fulfilment and joy.
 Francois Rouffet. Friarswood Hypnotherapy Clinic.
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We know the Golden Rule on relationships: Love your neighbour as yourself.

But how about this: Treat yourself the way you would treat other people.

As I increasingly come across people who visit me to resolve painful relationship issues, I find myself reminding them that self compassion is just as important as reaching out to resolve the dynamics between the two people involved. If you forget to love yourself and instead operate at the level of pain, bitterness and resentment, how will you bring healing into a relationship?
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Do you have an entity (fixed) or incremental (growth) mindset?

In other words, do you believe that your intelligence is fixed or is able to develop? The Former always wants to look good, the other wants to learn. When positive experiences are happening, both groups of people look great. However when negative experiences happen, when life throws challenges such as mistakes and failures the two groups respond very differently. The fixed entity group will think that there is something wrong with them, feel helpless and the most vulnerable amongst them may even give up as their mindset is of a fixed intelligence, whereas if your goal is to learn, with the belief that you can learn and improve, the failure is converted to fuel to improve.

So...what do you say to yourself when you fall short of your goals?
Can you convert failures into a " I can learn from this setback to improve myself, I can fix this if I examine what went wrong closely to gain understanding and try harder, adjust my strategy"?

Why not embrace the incremental approach, to treat challenges as pathways to learn and improve rather than to prove that we have it or not. Happy training, optimising and actualising!
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 “Obstinato rigore”: Your sheer persistence can overcome almost anything.
Please find my new post on:
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The sinking feeling of returning to work? May be the Stoics can help…
The idea of returning to work, after a lovely break, fills many people with dread. In fact it often feels plainly AWFUL.
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A key to success: Self control.

Please find a short article I wrote on:
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May be you are thinking too hard and waiting for the "right" conditions: the "if" and "when" I'll .....
See short article on:
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How often to we practise gratitude? Do we really pause and reflect on our blessings? Have you ever written a gratitude journal? What are the mental, psychological benefits? I have written a few thoughts on :
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Is your current personality affecting your reality? See:
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"It's not the right time for me to quit smoking": Have a read on my short article on the subject in:
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