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Strategies to Defeat Procrastination
From Alex Vermeer
dailyplanit.com/alex-vermeer-on-how-to-get-
motivated/
A motivational quote for each strategy!
● Increase expectancy
● Increase value
● Decrease impulsiveness
● Decrease delay
Growth Mindset
“no matter what your ability is, effort is what
ignites that ability and turns it into
accomplishment.”
-Carol Dweck
+expectancy
Visualize
“People that are successful are able to see what
success is. They are able to define it in their
mind's eye.” -Dr. Phil
+expectancy
Track It
“The reason why people give up so fast is
because they tend to look at how far they still
have to go, instead of how far they have gotten.”
+expectancy
Have a Plan B
“If 'Plan A' didn't work, the alphabet has 25 more
letters! Stay cool.”
+expectancy
Celebrate Progress
"Even the smallest actions are steps in the right
direction."
+expectancy
Get Inspired
“Inspiration is everywhere, and often in
unexpected places: you just have to keep your
eyes open.”
+expectancy
Take Action
“The best way to get things done is to simply
begin.”
+expectancy
Connect with Passion
“Follow your passion. It will lead you to your
purpose.” -Oprah Winfrey
+value
Add sweet to the bitter
“There is no sweeter reward than crossing off an
unpleasant task. If you do the worst first, reward
yourself with the best next.”
-dailyplanit.com
+value
Add Accountability
"Accountability breeds response-ability." -
Stephen Covey
+value
Productive Procrastination
“There are no limits to what you can accomplish
when you are supposed to be doing something
else.”
Tip: at least work on something else that needs
to be done.
+value
Find Meaning
“When you feel like quitting, think about why you
started.”
+value
Create Competition
"The greater danger for most of us lies not in
setting our aim too high and falling short; but in
setting our aim too low, and achieving our mark."
- Michelangelo
+value
Take a break
“If you neglect to recharge a battery, it dies. And
if you run full speed ahead without stopping for
water, you lose momentum to finish the race.”
-Oprah Winfrey
+value
Find Flow
“Look for the perfect balance of challenge and
skill where time stands still.” -dailyplanit.com
+value
Use negative pairing
“Opportunity may knock only once, but
temptation leans on the doorbell.”
Tip: imagine something negative connected with
whatever is tempting you.
-impulsiveness
Make Progress Visual
“Don't break the chain.” - Jerry Seinfeld
-impulsiveness
Clear Thoughts
“Keep your head clear. It doesn't matter how
bright the path is if your head is always cloudy.”
Tip: write down distracting thoughts
-impulsiveness
Use goal reminders
“The difference between where you are and
where you will be in a week is what you do for
the next seven days.”
-impulsivenss
Create a Habit
"We first make our habits, and then our habits
make us." - John Dryden
-impulsiveness
Reduce distractions
"Life is too full of distractions nowadays. When I
was a kid we had a little Emerson radio and that
was it. We were more dedicated. We didn't have
a choice." - Stan Getz
Tip: if you can't eliminate a distraction, at least
make it harder to get to.
-impulsiveness
Make failure painful
“After awhile you realize that putting your
actions where your mouth is makes you less
likely to have to put your money where your
mouth is.” -Criss Jami
Tip: put some money on the line and pay if you
fail.
-impulsiveness
Run a “dash”
“Make the most of the dash.”
Tip: commit to just 5 minutes on a task and you
just might keep going.
-impulsiveness
Set a Goal
“Always bear in mind that your own resolution to
succeed is more important than any other." -
Abraham Lincoln
Tip: make goals SMART
-impulsiveness
Set a deadline
“Crystallize your goals. Make a plan for
achieving them and set yourself a deadline.
Then, with supreme confidence, determination
and disregard for obstacles and other people's
criticisms, carry out your plan.” - Paul J. Meyer
-delay

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Strategies to Defeat Procrastination

  • 1. Strategies to Defeat Procrastination From Alex Vermeer dailyplanit.com/alex-vermeer-on-how-to-get- motivated/ A motivational quote for each strategy!
  • 2. ● Increase expectancy ● Increase value ● Decrease impulsiveness ● Decrease delay
  • 3. Growth Mindset “no matter what your ability is, effort is what ignites that ability and turns it into accomplishment.” -Carol Dweck +expectancy
  • 4. Visualize “People that are successful are able to see what success is. They are able to define it in their mind's eye.” -Dr. Phil +expectancy
  • 5. Track It “The reason why people give up so fast is because they tend to look at how far they still have to go, instead of how far they have gotten.” +expectancy
  • 6. Have a Plan B “If 'Plan A' didn't work, the alphabet has 25 more letters! Stay cool.” +expectancy
  • 7. Celebrate Progress "Even the smallest actions are steps in the right direction." +expectancy
  • 8. Get Inspired “Inspiration is everywhere, and often in unexpected places: you just have to keep your eyes open.” +expectancy
  • 9. Take Action “The best way to get things done is to simply begin.” +expectancy
  • 10. Connect with Passion “Follow your passion. It will lead you to your purpose.” -Oprah Winfrey +value
  • 11. Add sweet to the bitter “There is no sweeter reward than crossing off an unpleasant task. If you do the worst first, reward yourself with the best next.” -dailyplanit.com +value
  • 12. Add Accountability "Accountability breeds response-ability." - Stephen Covey +value
  • 13. Productive Procrastination “There are no limits to what you can accomplish when you are supposed to be doing something else.” Tip: at least work on something else that needs to be done. +value
  • 14. Find Meaning “When you feel like quitting, think about why you started.” +value
  • 15. Create Competition "The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark." - Michelangelo +value
  • 16. Take a break “If you neglect to recharge a battery, it dies. And if you run full speed ahead without stopping for water, you lose momentum to finish the race.” -Oprah Winfrey +value
  • 17. Find Flow “Look for the perfect balance of challenge and skill where time stands still.” -dailyplanit.com +value
  • 18. Use negative pairing “Opportunity may knock only once, but temptation leans on the doorbell.” Tip: imagine something negative connected with whatever is tempting you. -impulsiveness
  • 19. Make Progress Visual “Don't break the chain.” - Jerry Seinfeld -impulsiveness
  • 20. Clear Thoughts “Keep your head clear. It doesn't matter how bright the path is if your head is always cloudy.” Tip: write down distracting thoughts -impulsiveness
  • 21. Use goal reminders “The difference between where you are and where you will be in a week is what you do for the next seven days.” -impulsivenss
  • 22. Create a Habit "We first make our habits, and then our habits make us." - John Dryden -impulsiveness
  • 23. Reduce distractions "Life is too full of distractions nowadays. When I was a kid we had a little Emerson radio and that was it. We were more dedicated. We didn't have a choice." - Stan Getz Tip: if you can't eliminate a distraction, at least make it harder to get to. -impulsiveness
  • 24. Make failure painful “After awhile you realize that putting your actions where your mouth is makes you less likely to have to put your money where your mouth is.” -Criss Jami Tip: put some money on the line and pay if you fail. -impulsiveness
  • 25. Run a “dash” “Make the most of the dash.” Tip: commit to just 5 minutes on a task and you just might keep going. -impulsiveness
  • 26. Set a Goal “Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln Tip: make goals SMART -impulsiveness
  • 27. Set a deadline “Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan.” - Paul J. Meyer -delay