Q:  Dear Valorie,

I procrastinate terribly.  Even if I get plenty of sleep and wake up on time, I’m late everywhere I go.  When there’s a project at work, I seem to find everything to do – filing, catching up on phone calls, ANYTHING – except the project I’m supposed to do.  Then, when I know I can’t wait any longer or else there will be major consequences, I finally get started and just about kill myself trying to meet the deadline.  I even procrastinate about paying my bills – it’s not that I don’t have the money, I just don’t like sitting down and doing it.  I don’t like being like this, but I don’t know what to do to change.  Help!

A:

I’m a “recovering procrastinator,” so I can relate!  Many people procrastinate, but for some it’s more than just procrastination.  When you wait to the last minute on everything and use adrenaline to meet deadlines, you can find yourself on a dangerous treadmill.  Adrenaline is a drug produced by the body and you can become addicted to the rush it produces.  It will take discipline to break your extreme procrastination habit, but it’s possible.  In the moment when you feel yourself starting to procrastinate, pause and refocus on one of these steps from my book How Did I Get So Busy?:

• Commit five minutes to your task.
  For most people, getting started is the hardest part.  So commit just a small amount of time to chipping away at a project – for example, sit down and pay just one bill.  If you feel like continuing, go ahead.  If not, commit five minutes again the next day until you finish them all.

• Stop making it a big deal.
  When a project, like cleaning out your closet or writing a paper, feels like a big deal. You’re like to avoid it.  Break it into small pieces.

• Give yourself permission to do it imperfectly.
  Perfectionists are notorious procrastinators.  Be willing to not do it right and it will be easier to get started.

• Drop the goal, and enjoy the day!
  No need to ruin your whole day pretending you’re going to do something, when you’re just going to spend all day procrastinating.  So make a decision – either dig your heels in and do it, or give yourself permission to drop the goal for now and enjoy your day!

Professional life coach Valorie Burton is the author of five books, including her latest, How Did I Get So Busy?  The 28-Day Plan to Free Your Time, Reclaim Your Schedule and Reconnect with What Matters Most.  Subscribe to her free e-newsletter at www.valorieburt