I've borrowed Nike's slogan as the title to this piece because the topic itself - procrastination and how to avoid it - sounds far too uninspiring and when we're in the procrastination pit, we need all the help we can get!

Procrastination can be a problem for anyone, and, in business as well as life, the frustration it causes can be crippling. Somewhere, there is probably a reason you are postponing things. While you're thinking about the cause, there are some simple steps you can take to help ease the symptom.

To get your project moving past inaction, it can be helpful to define clear goals and actions for yourself. First, draft a general plan. Determine the desired outcome. What actions are necessary to make it happen? Work out how much time you will need and set a realistic deadline.

Next, refine the plan by getting rid of distractions. Prioritise all actions - placing distractions at the bottom of the list and setting achievable deadlines for each activity. Then break up larger tasks into smaller, more manageable actions. Only undertake one task at a time and complete it fully before moving on. If you need to, delegate tasks to others. Don't struggle to do it all on your own if you don't have to.

The most important thing is to start somewhere. Once you've made a start, the whole undertaking will seem less daunting. Starting small is a good way to get going. Write down two or three tiny tasks that can be completed in five minutes. Do one immediately! Cross it off your action list, which has now begun to shrink. Doesn't that feel good?

Some people are prompted to action by having visible reminders around them. Put lists and notes where you can see them. It also helps to be aware of your most productive time during the day. Use the time when you have the most energy for your most important tasks. If you feel an impulse to take action, do it immediately! When you've had enough, stop.

Being accountable can really help get you out of the procrastination pit. Make a commitment to the deadlines you've set for each action. Tell someone - your partner, friend or coach - when the deadlines are and ask them to hold you accountable.

Most importantly, be kind to yourself. Let yourself enjoy a sense of achievement each time you complete a task and give yourself rewards. This will help keep you motivated and enjoying what you're doing - a sure fire way to get things done!

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