Breaking the task down
Another way to reduce procrastination is to break the task down into smaller, easier bits. Rather than having one big task that is so scary that you put it off, breaking the task down helps you to get started.
Have a look at how Shanice used it to overcome her procrastination about cleaning her house
| Step 1: Write down your task/goal |
| Clean my room |
| Step 2: Break the task down into smaller, easier bits. Arrange them from easiest to hardest (0-100) |
| 0 Think about problem of procrastinating cleaning my room |
| 10 Write the list of tasks to be done for cleaning my room |
| 20 Put dirty clothes into the wash |
| 30 Empty rubbish bin |
| 40 Clear items on the floor and couch |
| 50 Arrange books and papers on the table |
| 60 Vacuum floor |
| 70 Fold laundry and keep in cupboard |
| 80 |
| 90 |
| 100 |
Have a go now!
| Step 1: Write down your task/goal |
| Step 2: Break the task down into smaller, easier bits. Arrange them from easiest to hardest (0-100) |
How did you find writing a list of tasks and breaking them down into smaller bits for a task you have been putting off? You might find that you need more bits for some tasks, fewer for others, depending on how big the task is. They key is to make each step an easy bit that you can do. If the step is too hard or has too much to do, you may procrastinate.