Glen Murdoch
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You Can Do It – Understanding and Overcoming Low Self-Esteem

Low self-esteem can often be traced back to childhood. For those who had a difficult upbringing or suffered through a traumatic event, low self-esteem is fairly common. However, it’s possible to develop self-esteem issues in adulthood as well.

When you go through a difficult time, it can affect the way you see yourself. For example, if you are unemployed, go through a divorce, or file bankruptcy, you may internalize these negative experiences and believe that it’s your fault and that you caused these bad things to happen.

Learn about the steps you can take to overcome low self-esteem:

1. Surround yourself with positive people and remove the negative ones from your life. Spending time with those who are negative will only reinforce your low opinion of yourself. It’s better to surround yourself with individuals who are supportive and encouraging.

* If you’re fortunate enough to have positive influences in your life, listen to them when they say you’ve done a good job.

* Avoid ignoring compliments because you feel unworthy. If you were undeserving of the praise, you wouldn’t be getting it.

2. Avoid telling yourself you “should have,” “could have,” or “would have.” If you’re constantly telling yourself “I could have done this,” or “I should have done that,” you’re focusing on things that have already happened and that you’re unable to change.

* It’s better to look to the future and say, “Next time I’ll do this,” or “I’m going to do that.”

3. Set reasonable expectations. Accept that human beings make mistakes. If you’re unwilling to accept anything less than perfection from yourself, you’ll feel completely discouraged when you inevitably make a mistake.

* Avoid letting mistakes get you down. Remember that every mistake you make is a chance to learn and grow.

4. Recognize and celebrate your accomplishments. If your self-esteem is lacking, you might spend a lot of time focusing on the negative. Acknowledge your accomplishments and allow yourself to be happy. It’s okay to be proud of yourself.

5. Volunteer for a charitable organization. Working to help others will make you feel good about yourself and help boost your self-esteem.

* It’s difficult to have a poor opinion of yourself when you’re supporting a good cause.

6. Make a list of all your best qualities. Get a pen and paper and write down your strengths, skills, talents, and positive personality traits.

* When people have low self-esteem, they often focus on all of the things they dislike about themselves. Taking some time to focus on your good qualities can have a very positive effect.

7. Consider seeking professional help. In more extreme cases, low self-esteem can have a negative impact on a person’s life and mental health.

* A person with very low self-esteem may have issues in their relationships, trouble in their careers, or a number of other challenges. Sometimes esteem issues can lead to anxiety, social withdrawal, depression, or even suicide.

* If low self-esteem is causing chaos in your work and personal life, you may want to consider seeing a therapist for additional help. They can provide you with additional strategies for increasing your self-esteem. A therapist may even be able to help you deal with the underlying issues that caused your low self-esteem in the first place.

There are many factors which can cause or contribute to low self-esteem. The key is to figure out how to overcome your low self-esteem and start feeling good about yourself again.

Unlock Your Potential by Overcoming Your Limitations

Do you put limitations on yourself and then feel like you’re unable to accomplish your goals? A limiting mindset may stem from a difficult childhood, low self-esteem, or past failures.

Despite your specific reason, it all boils down to fear. It could be the fear of rejection or of failing again. It could also be because you’re afraid of not being good enough.

Unlock your potential and overcome your limitations with these tips:

1. Embrace your limitations. You’ll likely encounter someone smarter, stronger, or better looking during your life. Realize that even if you’re not the best at something, you can still be very successful, as long as you make an effort.

* Avoid letting a fear of inadequacy stop you from trying. It’s okay if you try and fail. Failing to try is the only true failure. Each failure brings you closer to success.

2. Work a little harder. If you’re less than stellar at something, you can compensate by working even harder.

* Thomas Edison once said, “Genius is one percent inspiration and ninety-nine percent perspiration.” Even coming up with a great idea for a new invention is more about hard work than about being brilliant. Lots of people have unique ideas, but it takes someone who’s willing to put in the extra effort to make it successful.

* Avoid letting fear hold you back. Just get to work and hope for the best.

3. Set goals. Before you get in your car and turn on the ignition, you have a destination in mind. Accomplishing things in life can be the same way. Have a clear understanding of where you want to go and then you can figure out how to get there.

* Set realistic goals, but be willing to step out of your comfort zone. It can be very discouraging if your goals are impossible to achieve. Make your goals challenging, yet attainable.

* If your goals are too easy, you won’t feel a sense of accomplishment or any motivation to push yourself towards them.

4. Find a coach. Every athlete who succeeds in sports owes a lot of credit to their coaches. Coaches help take players to places they would be unable to get to by themselves. It isn’t only athletes that can benefit from coaching. You can talk to career coaches, life coaches, or someone else who can help you achieve success.

5. Understand the limitations of your mindset. Sometimes things seem impossible for us, only because that’s what we believe them to be.

* As an example, let’s take the story of Roger Bannister. Roger Bannister is the first person to ever run a mile in less than 4 minutes. He did it on May 6, 1954, and before that day, many believed that his accomplishment wasn’t humanly possible.

* Many gifted athletes had come incredibly close, but nobody did it before Roger Bannister. However, once that barrier was broken it became possible in people’s minds.

* The year after Roger Bannister ran his 4 minute mile, 37 other runners were also able to accomplish the same feat. The year after that, 300 runners were able to run a mile in under 4 minutes.

* It’s not that these runners weren’t physically capable of doing this before. It’s just that all of them now believed it was possible.

Do you have things in your life that are holding you back? If so, it could be because you have set limitations in your mind. Isn’t it time to open your mind and overcome those limitations? Unlock your potential, starting today!

Top 5 Techniques to Help You Overcome Social Anxiety

It’s natural to sometimes feel nervous in social situations, but social anxiety is more than just feeling shy. Social anxiety, or social phobia, can be so severe that it’s almost crippling. It can prevent you from moving ahead in your career or having successful relationships.

Social anxiety can have both emotional and physical symptoms.

Emotional symptoms might include:

* Intense feelings of fear when interacting with people you don’t know
* Fear that you’ll be judged by others
* Difficulty making eye contact
* Worrying about doing something that might be embarrassing or humiliating

Physical symptoms of social anxiety often include:

* A rapid heartbeat
* Shaking
* Sweating
* Blushing
* Muscle tension
* Nausea

Do you experience any of these symptoms when you are in social situations, or do you find yourself trying to avoid situations in an attempt to escape feelings of nervousness or inadequacy?

Try some of these techniques to cope:

1. Learn to control your breathing. When people get nervous, it’s very common for their breathing and heart rate to increase. Consider trying this breathing exercise:

* Find a comfortable chair to sit in. With your shoulders relaxed and your back straight, place one hand on your stomach and the other on your chest.

* Take a slow, deep breath in through your nose and hold it for several seconds. When you breathe deeply the hand on your chest will move very little, while the hand on your stomach rises.

* Exhale slowly, letting the breath out of your mouth and pushing out as much air as you can.

* Repeat this process until your heart rate drops and feelings of nervousness subside.

2. Challenge negative thoughts. Learn to recognize when negative thoughts are creeping up. Think things through logically and avoid giving into overly critical thoughts.

* For example, perhaps you get very nervous when meeting someone new. You might think that you’ll look foolish or say something to humiliate yourself.

* When this happens, stop and think it through logically. If you say “hello” to someone and ask them a few questions to get to know them, are they really going to think that’s foolish? People will probably find you articulate and intelligent.

* Think about what you want to say to someone before you say it.

3. Learn to face your fears. Putting yourself in a social situation forces you to deal with your anxiety and allows you to find ways to cope.

* For example, consider doing some volunteer work. Although you’d be working side-by-side with strangers, they’d be like-minded individuals with a common goal. This would make it easier to interact with them.

4. Make some positive lifestyle changes. Making certain lifestyle changes can help you deal with anxiety more effectively. Check out these examples:

* Quit smoking. Not only is smoking very dangerous to your overall health, but the nicotine in cigarette smoke is a stimulant that can increase anxiety.

* Limit your caffeine intake. Caffeine is also a stimulant. Avoid drinking too much coffee, soda, or energy drinks to help you keep your anxiety under control.

* Monitor the amount of alcohol you drink. Many people like to have a drink to help calm their nerves before entering a social situation. However, alcohol can actually increase the risk of an anxiety attack.

5. Seek professional help. If you’ve tried these strategies, but you’re still having issues with anxiety, it may be time to see a therapist or medical doctor. This is especially true if your anxiety is having a negative impact on your life.

* A therapist can give you additional strategies for dealing with anxiety and a doctor can prescribe medication that can help.

For many people, the way to deal with social anxiety is to simply avoid situations that make them anxious. However, this can prevent you from going after the job you want, dating someone you’re attracted to, or making new friends. Instead, find ways to cope with your anxiety so you can live a happy and fulfilling life.

Tips to Help You Overcome Your Fear of Heights

If you have a panic attack after taking three steps up a ladder, you may be suffering from acrophobia, which is an extreme or irrational fear of heights. Many people have at least some fear of heights. Falling from high up is dangerous and fear is the emotion that helps us avoid danger. But for some individuals, their fear of heights is much more extreme.

Implement these tips and overcome your fear of heights:

1. Think things through logically. You may have been in situations where you felt a great deal of fear and anxiety about high up places, but you weren’t truly in danger. Thinking in a rational way can help.

* If you’re three steps up a ladder and you start to lose your balance, you can most likely jump off easily and be just fine.

* If you get scared on a roller coaster, try to realize that an amusement park isn’t in the business of injuring, maiming, or killing their guests. Roller coasters are engineered to be incredibly safe.

* If it’s terrifying for you to ride in a glass elevator where you can see how high up you are, recognize that the chances of being seriously injured in an elevator accident are very small.

2. Control your breathing. A lot of times when you’re fearful or anxious, you might forget to breathe. This can cause lightheadedness, worsen the anxiety, and even make you start to hyperventilate.

* Take some slow, deep breaths. This will lower your heart rate and help you calm down.

3. Prepare yourself mentally before a fear-provoking situation. Prepare yourself if you know you’re going to be riding in an elevator, climbing a ladder, going to the top of a tall building, or planning some other activity that involves heights.

* Besides thinking things through logically and controlling your breathing, try to visualize yourself going into the situation in a calm and relaxed manner.

4. Face your fear. Breathing and relaxation exercises can help you cope with your fear when you are in a situation that makes you nervous. But the only way to truly overcome your fear is to face it head on.

* Some people do things like skydiving and bungee jumping to get past their fear. The situation terrifies them, but they try it anyway.

* A less extreme way to face your fear would be to do things like going up to the top of a skyscraper, hanging out on a rooftop patio at a restaurant, or riding a Ferris wheel at a carnival.

* Face different experiences with heights at your own pace. Take it one step at a time. Eventually, you can work your way up to the top and back down without any fear.

Although many sufferers deal with their acrophobia by avoiding situations that trigger their anxiety, there are much better strategies to use. There will be times in life where you may have no choice but to travel to new heights. When that happens, keep these tips in mind to help you get through those uncomfortable situations.

The Modern Rules of Rebound Relationships

A new study suggests that rebound relationships may be healthier than previously thought. However, the headlines ignore a fact that the researchers acknowledge.

The study found that people who started new relationships less than 7 months after their old ones broke up said they felt better about themselves compared to those who waited longer. Unfortunately, these may be only short term effects due to being distracted from deeper issues.

You can heal from a past relationship and find love again. These steps will help.

Steps to Take Outside of Dating:

1. Process your feelings. It’s natural to feel sad or angry soon after a romantic relationship ends. Get in touch with your emotions. Be gentle with yourself while you’re establishing a new routine.

2. Build your self-esteem. It’s easier to keep relationships in perspective if you have a stable sense of self-worth. Remind yourself of your talents and accomplishments. Find comfort and wisdom in your spiritual practices.

3. Spot patterns. Use your breakup as an opportunity to look back in time. See if your relationships share any common patterns that you would like to change or develop further. It may be time to look for someone closer to home if long distance relationships keep fizzling out.

4. Accept objective feedback. Your loved ones may see the situation more clearly than you do. Consider constructive advice about your love life. Maybe you want to become more assertive or date someone who shares your goals of getting married and having children.

5. Spend time with friends. Compassion and support will make the transition time more comfortable. Plan a weekend outing or sign up for volunteer work together.

6. Clarify your current situation. You may decide to remain friends with your ex. However, you both probably still need some time apart to adjust to your new arrangement.

Steps to Take While Dating:

1. Pace yourself. Let things develop gradually and naturally in your next relationship. After a breakup, you may tend to have intense feelings that distort your judgment. Ensure you’re really attracted to the individual you’re dating now, rather than just feeling pressured to be part of a couple again.

2. Broaden your conversation. You and your date will have a better time if you remember to talk about subjects other than your former relationship. Discuss your hobbies or share an interesting story about work.

3. Resist comparisons. Of course, it’s easier to avoid talking about your ex if you’re not thinking about them. Appreciate your date for their own merits instead of measuring them against someone from your past.

4. Be honest with yourself. Determine whether you feel emotionally available for a new love interest. Ask yourself if you still want your old partner back. Do you feel stable and consistent? Can you accept your past and allow yourself to feel vulnerable again?

5. Open up to your new partner. Rebound relationships sometimes end because people are still conflicted about their old relationship. It’s difficult to communicate with someone else until your own thinking is clear. At some point, it’s reasonable for your partner to expect you to share personal information.

6. Ignore the calendar. Forget about finding any “one size fits all” interval for when it’s okay to start dating again. Take whatever time you need to grow and learn. In the long run, you make faster progress when you build on a strong foundation rather than repeating the same mistakes over and over again.

You’re the best authority on when you’re ready to move on from one relationship to the next. Give yourself time to recover and prepare for a new, healthy, loving relationship.

Soar Like an Eagle – Learn How to Break Free from Your Fear of Flying

If you have a fear of flying, you’re not alone. Estimates about the number of people who are afraid of flying vary quite a bit. A poll conducted by Newsweek magazine back in 1999 reported that 50% of the adults they surveyed were frightened, at least some of the time, when flying on commercial airlines.

For some people, a fear of flying can be very intense and the way they deal with it is to avoid flying altogether. Others, who have to fly for one reason or another, may experience symptoms like rapid heartbeat, sweating, rapid breathing, and nausea.

If you have to fly but the thought of getting on a plane gets your heart beating faster, it’s time to take action.

Follow these tips for coping with your fear:

1. Try to get a seat as close to the front of the cabin as possible. One of the things that terrifies people the most during a flight is turbulence. Much of the time, turbulence feels a lot worse toward the back of the aircraft. Sitting up front will minimize the bumping and shaking.

2. Distract yourself. If you can keep your mind occupied, it might help you overcome your fear. If you’re doing something else, you won’t be dwelling on all the possible things that could happen during the flight.

* Read a book, watch the in-flight movie, do a crossword puzzle, listen to music, or do anything else you can think of to distract yourself.

3. Avoid caffeine when you’ll be flying. If you drink coffee, soda, or an energy drink before or during a flight, it could be counterproductive. Caffeine is a stimulant that can actually worsen your anxiety when flying.

* If you elect to have an alcoholic beverage to help calm your nerves, avoid overdoing it.

4. Practice deep breathing to help you relax. Breathing slowly and deeply, in through the nose and out through the mouth, can help lower your heart rate and reduce anxiety. Try this if you’re on a flight and you start to feel anxious.

5. Take some time to learn about airplanes and the statistics of air travel. A lot of fear stems from the unknown. Educating yourself can help eliminate some of your fear.

* Airplanes are designed to withstand far more stress than actually occurs in a normal flight.

* Learn about how an airplane works. Find out what causes lift, what turbulence really is, and what all of the strange sounds you hear during a flight might be.

* Did you know that flying in an airplane is the safest form of transportation? The odds of being involved in an accident on an aircraft are approximately 1 in 11 million. To put this in perspective, your chances of dying in an automobile accident are 1 in 5000. It’s actually more dangerous to drive to the airport than it is to fly on a plane.

6. Face your fears head on. The only way to truly get past any fear is to put yourself in that type of situation and find a way to get through it.

* When flight attendants are in school, they spend some time learning about how to service customers. However, they also watch videos about hijackers, cabin decompression, and plane crashes. Having a great deal of exposure to flying, or anything else for that matter, desensitizes people and makes them less afraid.

* There is even something known as exposure therapy where they put people who are afraid of flying into a realistic simulator and try to scare them on purpose. This helps them learn how to cope better with the situation.

The fear of flying can be pretty intense. You might be afraid to fly, but you have to fly for business or a family emergency. Try out some of these tips to lessen your fear and make your flight more enjoyable.

Refuse to Let Anger Get the Best of You-Learn How to Cope Now

All of us are entitled to our feelings. Sometimes, we feel sad. Other times, we’re elated and ready for the next phase of life. However, we’re all bound to experience feelings of frustration, annoyance, and even anger.

Negative feelings can be overwhelming and make you feel like you’re out of control. But, you can avoid letting your anger take over and get the best of you.

Cope with your anger by putting these strategies into action:

1. Accept the fact that you’ll feel anger from time to time. Our emotions are what differentiates us from other mammals. Anger is a normal human emotion that all of us experience, regardless of our age or psychological make-up. It’s okay to feel angry, but what you do with it is what counts.

* Realize that you’ll feel anger occasionally and give yourself permission to do so.

2. If you’re angry often, explore your deeper feelings. If you find yourself angry when your co-worker is late, your spouse doesn’t automatically sense your needs, or your child gets a D on their report card, something else is likely the true source of your anger.

* Anger that occurs often across a variety of situations can mean you’re angry about something else.

* Reflect on what’s truly bugging you. Is it something that happened a long time ago?

* When you identify what’s consistently making your anger boil over, you can then do something about it.

3. Figure out how to resolve the source of your anger. Read a self-help book or keep a journal of your thoughts and feelings related to the anger-triggering event. Either way, make the decision to say good-bye to the old hurts and emotional pain they are causing.

* If you’re unable to resolve it alone, seek guidance from a mental health professional.

4. Get to know yourself. Learn to recognize how you feel when you’re about to get angry. When you identify those negative feelings creeping up, you can have a plan to do something to stop them.

5. Remove yourself from any anger-igniting situations. If you start to feel angry, take action immediately. Consider just leaving the situation that’s troubling you.

* Exiting the area can instantly dissolve negative emotions.

6. Recognize healthy and appropriate ways to express anger. Deciding to verbalize that you’re starting to feel angry or asking to change the topic of discussion shows that you’re taking positive steps toward the way you handle your anger. Writing down what you think and feel when angry can also help you better understand and even dissipate such feelings.

7. Inform your loved ones that you’re working on ways to better express your anger. Tell others how they can help you when you say that you’re feeling angry.

* Still, let them know that you’re the one responsible for your feelings and that you have a plan for better understanding and coping with your anger.

8. Acknowledge that you have the power to control yourself. Tell yourself that you have altered things about yourself before and can do it again. Reflecting on your prior achievements can greatly boost your confidence.

* What you believe about yourself is true. Ensure that your thoughts are positive and encouraging.

Anger can be destructive and damaging to all of your relationships. Decide to cope skillfully with your anger, rather than allowing it to get the best of you. When you apply these strategies, you’ll begin to feel more confident about managing troublesome feelings.

Recognize the 3 Kinds of Burnout and Learn How to Fix Them

It’s natural for energy levels to fluctuate from day to day, but full-fledged burnout can undermine your happiness and career. Take a look at the different kinds of burnout and some strategies for dealing with them.

Researchers at a Spanish university recently discovered at least 3 distinct subtypes of burnout. What they all have in common is the potential to leave you feeling drained and hopeless if they’re allowed to build up over time.

Of course, pursuing meaningful work is the best protection of all. While you’re searching for deeper fulfillment, these techniques will make your work days less taxing.

Coping with Overload:

This may be you if you typically push yourself to exhaustion. You may also be prone to complaining about office policies and practices that seem to hold you back.

1. Set reasonable goals. Be realistic about your capacity and schedule. Calculate what it will take to complete a project before you commit. Learn to say no graciously. Anticipate what additional resources you may require and ask for them before you need them.

2. Focus on solutions. Even if your conclusions are valid, chronic complaining may darken your mood and drive people away. Propose constructive alternatives when faced with a challenging situation.

3. Review your accomplishments. Make a list of your significant victories and their importance. Relive the time you negotiated a great deal or hired a top performing sales agent.

4. Work on your personal life. Excessive hours at the office could be a sign that you’re trying to compensate for shortcomings in other aspects of your life. Engage in spiritual practices, strengthen your relationships, and take up a hobby.

Coping with Boredom:

Maybe you feel like you’re coasting at work. People experiencing this type of burnout also tend to be vulnerable to cynicism and they try to avoid difficult issues.

1. Tackle a challenge. Volunteer for a demanding assignment. Pick something that will give you a chance to acquire new knowledge and learn additional skills.

2. Look on the bright side. Counter cynicism by reflecting on the positive qualities of the people and events you encounter. Remind yourself of all the wonderful things you have to be grateful for.

3. Socialize more. You can find stimulation and purpose, even if your job consists of routine tasks. Just concentrate on what you can do to help others. Brighten your supervisor’s day by delivering a sincere compliment or please a customer by being extra attentive.

4. Communicate directly. Train yourself to address conflicts head on. Be tactful when you say what’s on your mind.

Coping with Being Worn Out:

If you have worthy goals but find it difficult to achieve them, this could describe you. Ask yourself if your motivation sinks when you encounter barriers and stress.

1. Plan ahead. Take the long view when you’re starting a project. Picture the typical obstacles that you’ll likely meet along the way and be prepared to address them. Figure out who you can contact for expert advice or where you can locate additional financing.

2. Develop relaxation techniques. Stress is part of most jobs. Rely on methods that dissolve tension for you. Listen to instrumental music, pet your dog, or sign up for yoga classes.

3. Renew your motivation. Give yourself periodic reminders of why your work is important to you. You may discover multiple sources of gratification, including supporting your family and contributing to society.

Before you consider handing in your resignation, spot your personal brand of burnout and overcome it. Taking constructive action will make your job less stressful and more satisfying.

Put the Past Behind You – Helpful Tips for Overcoming a Difficult Childhood

A lot of us had it tough growing up. Sometimes it was because the family didn’t have a lot of money and we couldn’t have or do the same things that others kids did. Maybe you were bullied at school. Worst of all, perhaps you suffered abuse at the hands of your parents or caregivers.

Fortunately, having a difficult childhood isn’t a lifetime sentence to a terrible adult life. Even if you grew up suffering abuse, lived with parents who were addicted to alcohol or drugs, or suffered through a traumatic experience as a child, you can go on to become a happy and healthy adult.

Use these tips to put a difficult childhood behind you:

1. Avoid blaming yourself. Many times, survivors of abuse blame themselves for what happened. This self-blame can carry on into adulthood.

* People who have suffered abuse are often more mistrusting and sometimes even hostile to others. This can negatively impact your relationships. Ask others to be patient with you as you learn to trust them.

* If you were abused or neglected as a child, know that it wasn’t your fault. When you come to this realization, you will start to see yourself in a better light.

* You are a good person, who is deserving of a happy life. Start believing that.

2. Learn to say no. If you had a difficult childhood, it’s likely that you weren’t allowed to say “no” without serious repercussions. As an adult, it’s okay to set some boundaries and expect others to respect them.

3. Let the difficult times in your past make you stronger. If you experienced hardship, you can go one of two ways: either live in the past and dwell on the difficult times, or decide to learn from the experiences and move on in a new, positive direction.

* There’s a saying, “What doesn’t kill you makes you stronger.” Although it can be challenging to use a difficult experience as a source of strength, it’s a healthy thing to do.

4. Use positive affirmations. Everyone has their own internal dialogue. Make yours a positive one. Focus on your strengths rather than your weaknesses. Say encouraging things and give yourself a pep talk whenever you need to.

5. Surround yourself with positive people. Studies have shown that abuse sufferers often end up in abusive relationships. It’s up to you to break the pattern.

* You want the important people in your life to be supportive and encouraging. Therefore, it’s best to eliminate those who are a negative influence from your life.

6. Seek the help of a therapist. Overcoming traumatic childhood experiences can be quite difficult. A professional therapist can help you navigate your way through some of the issues and challenges you might be facing.

If you had a difficult childhood, these tips can lead you down a more positive path during adulthood. However, these suggestions may only be the first step. You may need to see a mental health professional to learn some other strategies for coping with the past. Isn’t it time to put it behind you once and for all?

Overcoming Procrastination – 5 Tips for Getting Things Done

Why do today what you can put off until tomorrow? Wait a minute, that’s not how the saying goes. Are you a procrastinator? If you are, there are a number of possible reasons. There are also some consequences when you procrastinate. Fortunately, there are some strategies you can use to overcome procrastination.

Why do people procrastinate?

Procrastination is common in those that are perfectionists. If a perfectionist is working on a task, they may believe that the task won’t be finished to their unrealistic standards. So, they put it off.

For other procrastinators, they’re too easily distracted. If they get thrown off track easily, they may have a difficult time staying on task.

For some, the task at hand may just seem too overwhelming. If there’s a really big job that just seems like it’s too much to handle, some people will put it off until later or find other things to do to keep them busy.

What are the consequences of procrastination?

It’s no surprise that there are significant consequences when people procrastinate. A student who procrastinates rather than working on a big project or studying for a final exam may have difficulty passing their classes.

In the working world, procrastination may mean that you’re unable to meet your deadlines, which could result in career challenges or even possible termination.

Procrastination and the stress associated with it can lead to serious medical issues. If you ignore certain symptoms and put off going to the doctor, your health may suffer. Small issues have a way of becoming bigger ones if you avoid getting them checked out.

Try these strategies for overcoming procrastination:

1. Stop living in denial. If you’re a procrastinator, it’s necessary to accept it. Otherwise, you’re unable to address the issue and work on overcoming it.

2. Think about what your procrastination is costing you. Are you struggling in school? Is your procrastination putting your job at risk? Do you have a million things to do around the house that just aren’t getting done? If you stop and think about the consequences of procrastination, it may give you the motivation to work on ways to fix it.

3. Make a list and prioritize. Make a list of tasks that you want to complete and put them in order of importance. Sometimes we put things off simply because we don’t want to deal with them.

* Go through your list and check each one off as you complete it. Focus on doing just one task at a time and when you’re done with one, you can move on to the next.

* Include something fun on your to-do list. Use it as a reward for finishing the important tasks. Just ensure that you prioritize and put the more important things ahead of the fun one.

4. Break things down into their component parts. Many tasks seem overwhelming because they are big, daunting tasks. Break your to-do list into bite-sized chunks and each step will seem less intimidating.

5. Eliminate distractions. There are distractions all around us, all the time. You may be in the middle of a project when the telephone rings, or someone interrupts your workflow to ask you a question. You may feel compelled to check your e-mail or answer that text message that just came in.

* If you can put all other things aside until you cross a few items off of your list, this will help tremendously in your effort to beat procrastination.

These tips can be very helpful, as long as you’re willing to try them. Make a to-do list, put things in order of priority, and schedule a little “me time” by putting some fun things on your list as a reward. Get started now!

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