Research suggest that 24 per cent of people identify themselves as chronic procrastinators. Presumably this figure under estimates the scale of the problem, given that it can only be based on people who completed the questionnaires on time. Regardless of the actual figure, it is obvious procrastination can be a major problem, causing people to fail to complete work, pay bills on time, and not complete project with deadlines.

Procrastination is a surprisingly complex phenomenon, and can stem from a variety of causes, including the fear of failure and perfectionism. However, in todays article we will explore  4 motivational techniques you can start using right now to achieve your aims and ambitions.

1. Write Down Your Overall Goal

The first technique to use when attempting any form of change, is to write down your overall goal in your journal.

You could start like this:

My overall goal is to. . . 

The more detailed you are about your goal, the better you attach yourself to the outcome. If you feel emotionally attached to the idea of achieving your goal, and associate powerful feelings to the process, you will be motivated to take the correct form of action.

2. Create A Step-By-Step Plan

Secondly, you should break your overall goal into a maximum of 5 smaller steps. Each step should be associated with a goal that is concrete, measurable, realistic and time-based. Think about how you will achieve each step and the reward you will give yourself when you do. The rewards can be anything you like, perhaps new cloths, the latest high-tech gadget, a book or a dinner out.

Your plan should look like this from Steps 1- 5:

My first sub-goal is to…
I believe I can achieve this goal because…
To achieve this sub-goal, I will…
This will be achieved by the following date…
My reward for achieving this gaol will be…

Again, make sure to be as detailed as you can to help you feel emotionally attached to the process.

3. List 3 Important Benefits Of Achieving Your Goal

Thirdly, list 3 important benefits, focusing on how much better life will be for you and those around you. If you focus on the benefits associated with your desired future, rather than escaping the negative aspects of your current situation, this will help keep you motivated during the process of your goal.

Here’s an example of how to write in your journal:

Benefit 1:
…………………………………
Benefit 2:
…………………………………
Benefit 3:
…………………………………

4. State Your Goal Publicly

What are you going to tell about your goal? Perhaps your friends, family or colleagues? Could you describe your goal on a blog or display it somewhere prominent in your house or office? Sometimes the best way to motivate yourself on a daily basis is to have someone know about your goals, because you don’t want to risk looking like a failure.

In your journal write:

I will go public by:
………………………………………………………….

Sometimes, telling a person you dislike about what you intend to do can have a motivational impact. Our need to get back at other people can be one of greatest motivators.