Everyone procrastinates at one time or another. However, for some it is a major problem that results in wasted time, missed opportunities, poor performance and increased stress. Twenty percent of people identify themselves as chronic procrastinators.

There are two major causes of procrastination. The first major cause is avoidance. We procrastinate to avoid overwhelming tasks, difficult tasks, unpleasant tasks or to avoid change. The second cause is fear and anxiety. We procrastinate because of our fear of failure, fear of success, fear of criticism, fear of making mistakes or fear of rejection.

With this information in mind, if you are guilty of frequent procrastination, try the following tips to end this bad habit:

1. Identify the reasons why you procrastinate
Examine how avoidance or fear and anxiety are at the root of your procrastination. Identify the reason(s) you put off a particular task and then come up with solutions to help you overcome the reason(s) for your procrastination. For example, if you recognize that you are putting off a project because it just seems so large that you are overwhelmed and thus not starting it at all, the solution may be to break the project down into smaller pieces and work on it step by step.

2. Do the easiest part first
Start with what is easiest, so that you experience immediate success, which will give you the fuel and motivation to continue.

3. Break large tasks up into smaller, manageable pieces
Take unpleasant or difficult tasks and break them down into small steps and tackle them one step at a time. Create a timeline for yourself to accomplish these smaller tasks.

4. Write it down
Schedule time to work on your task and write it down. Keep your appointments. Any amount of time spent on the task, whether 15 minutes or one hour, means you are that much closer to having the task completed.

5. Reward yourself
Set a “completion point” for accomplishing each small task. Completion points give you an end in sight to look forward to. Set up a series of rewards to give yourself upon accomplishing each “completion point.”

6. Look at the big picture
Your tasks should match your values and purpose. Otherwise, you will find it hard to summon the energy to tackle them. Think beyond the immediate task and focus on the larger picture. For example, you may dread the task of cleaning the kitchen floor, but a clean kitchen floor will contribute to your larger value of wanting to provide a clean home for your family. If a task is not in line with what you truly want and value, don’t put it on your “to do” list.

7. Check your self-talk
Banish that little voice in your head that says things like, “I’m not in the mood,” “I don’t have time,” or “I can’t do this”. Replace “I gotta…,” or “I have to…” with “I choose to…” and recognize that you have a choice about what you do. If you don’t choose to do it, don’t do it.

8. Just get started
When it’s something you don’t like to do but have to do, don’t waste valuable time agonizing over it. And don’t wait until you are “in the mood.” The mood never comes. Schedule time on your calendar and get the task done so you can get it out of your mind. Then, reward yourself. A “do it now” attitude deserves a pat on the back.