Everyone procrastinates. We usually do it to avoid a task that is unpleasant or daunting. When procrastination starts to interfere with our quality of life by causing us to feel worried, fearful, lazy, or irresponsible, then it is time to take certain steps. Here are seven steps to get out of the quicksand of procrastination and reap numerous benefits, which include improved productivity, enhanced mood, less stress, better relationships, and a sense of accomplishment and success in life.

1) Identify The Challenge

Start by writing down the specific task you have 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 have been avoiding. Writing down the task helps you focus on the job at hand.

2) Pinpoint And Deal With Your Emotions

What is truly preventing you from diving into this task? It’s typically one or more of three core emotions. Perhaps you are intimidated by all the time and sacrifice (Fear). Or you are resentful about having to do this when you don’t find it necessary (Anger). Or you are bummed that you are trashing yourself so heavily for being unmotivated (Sadness). This step helps you see your avoidance and resistance for what it truly is—an emotional reaction. After identifying and noting the underlying emotion, make the resolution to continue with the task despite the emotion, almost as if the emotion was a radio playing in the background as you move forward toward your desired direction.

It can also be helpful to acknowledge that emotions are just 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. The energy will dissipate and you won’t feel stuck.

3) Get Your Head On Straight

First identify the broader goal that is behind the avoided action. It could be to exercise and get healthier, acquire and gain knowledge, or help and assist others. Having a clear and precise idea of your goal will keep you oriented and help you stay motivated.

Second, identify sabotaging thoughts and 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”. To neutralize frustration at having to do the task, you might say, “I’m doing this for me.”

4) Do The Planning—Break Your Goal Into A Series Of Small Steps

You’ve envisioned the task, identified the goal behind it, dealt with what’s been 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. 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.

5) Just Do It—Take The Leap

With all this preparation, it’s time to tackle the task you’ve put off. Before you do, acknowledge your emotions—whether it’s anger, fear, or sadness. Take just a minute or two and release the pent up emotion in a physical and constructive way. Without the emotional energy dragging you down, you’ll feel prepared to take the leap and be amazed at how easy it is as you just focus on one step at a time.

6) Battle Resistance

As you take action, you’re likely to meet resistance in the form of excuses, bad moods, and discouragement. Meet resistance with tenacity and stubbornness, and continue to deal with any emotions that surface. At this point in the process, it is important to repeat your truths are remember your goal. Say them over and over until they’re set in your mind. “I can do this. I’ll feel better when I handle this”.

7) Appreciate Your Efforts And Accomplishments

Getting through a daunting task is incredibly satisfying. Praise each small accomplishment along the way. You’ll feel proud and virtuous when you get the task off your plate. Doing what your avoiding will simplify your life. You will feel more energetic and have a sense of mastery.