How to Make a Successful Plan
1. Identify the challenge.
Start by writing down the specific task or tasks you've been putting off. It could be having a difficult conversation with a family member, dealing with a bad habit, or finally scheduling that appointment you've been avoiding. Writing down what you are putting off helps you focus on prioritizing what needs to be done. So make your list and then pick out the job that is most important.
2. Pinpoint and deal with your emotions.
What's preventing you from diving in to this task? It's typically one or more of three core emotions. Perhaps you're intimidated by all the time and sacrifice (fear). Or you're resentful about having to do this when you think it's not necessary (anger). Or you're bummed that you are trashing yourself so heavily for being unmotivated (sadness). This step helps you see the act of dragging your heels for what it truly is--an emotional reaction.
It's helpful to know that emotions--sadness, anger, and fear--are just pure energy in your body. Look at the word "emotion." It's energy (e) in motion. Take some time in private to express those emotions constructively. By crying to express sadness, punching or yelling into a pillow or stomping around to release the anger, or doing exaggerated shivering for the fear, you give yourself permission to express the emotion. Be sure that while you are doing this important step, you don't indulge your sabotaging thoughts. Just make sounds. In that way, the energy dissipates and you won't feel stuck. It's like letting steam out of a pressure cooker.
3. Get your head on straight.
There are two steps to this process. First, start by getting clear on your goal on the task. Good planning is the foundation of success for most any project. It's helpful to write it down so you have it for ready reference. For example, "I want to get this off my plate." Or "I feel better when I exercise regularly." Having a clear and precise idea of your goal will keep you oriented and help you to stay motivated.
Second, identify sabotaging thoughts that are hanging in the wings, ready to pounce in a weak moment. Then come up with a couple of truths to contradict them. For example if you continually tell yourself "I'll never be able to learn all this," you might say to yourself, "I can do this" or "If others can learn it, so can I”. That's a plain and simple truth. To neutralize your frustration at having to do this task, you might say, "I'm doing this for me."
4. Do the actual planning -- break your goal into a series of small, doable steps.
You've envisioned the task, dealt with the emotions holding you back, and fixed your destructive thinking. Completing the job requires figuring out a reasonable step-by-step game plan and deciding when you'll begin, and if it involves another person or persons, get clear on what you want to communicate. Write your plan down.
Once you have an outline, step back and imagine obstacles that are likely to pop up along the way. For every scenario, have a tactic ready to help you stick to your plan. You may also want to find someone to support your efforts and with whom you can check in on a regular basis.
