We’ve all heard the quote, “Why put off till tomorrow what you can do today?” For some of us, this is the only motivation we need, while others struggle with putting things off for weeks, months, or even years.

Many times, we feel overwhelmed with a task, so we continue to put it off until we have no choice but to complete it. Now throw on all the new projects we received while we were putting off the first project, and you have a prime equation for some serious procrastination.

Procrastination doesn’t have to be a way of life for you; you can overcome it. With a little focus and the right attitude, coupled with some practical tips and techniques, procrastination can be a thing of the past.

Here are five strategies you can use today to help you bite the procrastination bug back:

1. Set small goals. Setting small, quickly achievable goals can help you avoid procrastinating in the first place so you don’t get overwhelmed. Here are some tips for setting those small goals:

• Break your big project up into smaller steps. These steps can be completed systematically one at a time. Make sure you have well-defined end points for each smaller goal, that way you have something to keep you going.
• Setting small goals provides you a nonstop feeling of accomplishment as they’re attained. With each individual success, you feel better about yourself, and this motivates you to continue.
• Giving yourself break points allows you to focus on each individual task and takes the overwhelming feeling out of the job. In addition, they give you a prime place to get up, move around, and refresh yourself for the next step.

2. Avoid distractions. We all do it. We sit down to start working, but have to get back up and grab some coffee. Then we sit back down and check email, then voicemail, and then email again just to make sure no one sent a message while we were checking the voicemail. How long did that take?

• Try checking your email only twice a day instead of every 5 minutes. You need to have some time to focus!
• Get everything you want, need or think you need before you sit down to start working so you can concentrate.

3. Delegate. Start giving some of your responsibilities to others instead of hogging them for yourself and creating more stress. Stress leads to procrastination, procrastination leads to tight deadlines, and tight deadlines lead to more stress; it’s a vicious cycle.

4. Keep a list. A constant reminder of the things you absolutely need to do is a great way to avoid procrastination. A small pocket notebook or even a note card works wonders for list keeping.

• Keeping a list puts your daily to-dos in front of you at all times for quick reference.
• Include your small goals on your list. Get started early each day completing those small, easy goals. Doesn’t it feel great to scratch through the things you’ve completed? Before you know it, the whole list is marked off!

5. Turn it off. When you’re done for the day, shut down everything work-related. Don’t take it home if you can help it.

• Turn your brain off at the end of your workday. By giving your brain a break, you help avoid over exhaustion and keep your mind fresh for the next day.
• Spend some time doing the things you love to recharge your batteries for the next day.

Pick one or two of these techniques and try them out for three weeks. Studies have shown it takes 21 days to form a habit and if you truly want to beat procrastination, you have to make productivity a habit.

When you’ve made a habit of one of the strategies, pick out another one, and before you know it, you’ll be the personification of productive!

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Did you know that women have a different stress response than men? It’s true.

You’ve probably heard of the fight or flight response, but recent research shows it really only applies to men. They’re coded to beat the crap out of whatever is stressing them or move away from it, either slowly or at a dead run. Of course, we no longer face the dangers our brains and bodies were built to deal with, so our responses have had to adapt as well.

For instance, say you’re having a “discussion” with your husband and you notice that his eyes have glazed over. You know he’s not listening anymore, that he’s probably replaying his golf game last Saturday and is wondering where he went wrong on the seventh hole. This is the modern “flight” response. And as he’s replaying that seventh hole in his mind, he sees himself once again slicing his ball into the trees then taking out his frustration on a nearby bush with his 5 iron. This would be the “fight” response.

Before you get too irked at him for tuning you out, though, it turns out that we women also have our own less-than-endearing ways of coping with stress. Our stress response starts out the same as men, but then we get this extra hormone kick that mellows us out. This hormone, oxytocin, turns on our protective, mothering tendencies, and the response it produces is called “tending and befriending.” When we feel threatened, our first priority is to ensure the safety of ourselves and those we love, as well as to see that our basic needs are met. We also gather our support system, like friends and family, for backup.

Fortunately, our lives are filled with abundance these days, and we usually have plenty of support from friends, family, and even coworkers. Unfortunately, just like men, this means our coping strategies aren’t very effective any more. Oh, we still try to tend and befriend, but it ends up biting us in the rear.

Let’s go back to that heated discussion you were having with your hubby. You’re feeling a little stressed because he isn’t listening to you, so your body starts to react. It’s a safe bet that all your basic needs have already been met—you have plenty of food in the fridge, a roof over your head, and you aren’t naked—so your tending instinct goes a bit wonky. Since you don’t need anything for your immediate survival, that must mean you should stock pile. So off to the mall you go to get several new outfits, a couple pairs of shoes, a new purse, and maybe a new TV.

Or maybe your tending instinct tells you that, even though you just had dinner and you have plenty of food in the fridge so there’s no chance of starving in the near future, you should still go eat everything in the kitchen. And start with the Twinkies!

If that weren’t bad enough, your inclination to befriend can get you into trouble, too. It’s designed to help you build community support in the interest of survival, but I doubt your life is at stake because your husband tuned you out. So what do you do instead? You call up your girlfriends and start bitching about what a jerk he is. You’re looking for people to emotionally support you. Unfortunately, this doesn’t help the tension between you and your husband. In fact, it probably strains the relationship even further.

Then what’s a girl to do? Well, first, learn to recognize your stress response and take note of patterns in your coping behavior. Do you like to indulge in retail therapy, fridge therapy, or a bitch session with your friends? If so, find a better way to deal with the stress. Go for a walk (and not around the mall, girlfriend!) or give yourself a spa treatment with a long, hot bubble bath. Find something you enjoy doing and that makes you feel pampered, too. You have to satisfy that tendency to nurture yourself, without indulging in behaviors that will lead to further stress.

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Many of us experience the occasional night of sleeplessness without suffering any ill effects. But when the occasional night becomes a pattern of several nights in a row, you may find yourself faced with a sleeping problem.

Sleep deprivation has a profound affect on your mental, emotional, as well as physical wellbeing. It can affect your overall daily performance, compromising your efficiency, productivity and competency. You may find yourself short-tempered, anxious, and unable to focus. And if the insomnia persists, it can lead to other health issues.

The causes of insomnia vary, but if your sleeplessness is due to nothing more than bad habits or an ineffective bed-time routine, you can easily make a few changes in your daily habits and can be sleeping like a baby in no time. Let’s take a look at some things that may be robbing you of a good night’s sleep.

Caffeine–I know you’ve heard it all before, but it bears repeating: Caffeine is a stimulant. That means it revs up your body’s physiological processes, including your brain activity. It wakes you up. You may need this in the morning after not sleeping well the night before, but lay off the caffeine early in the afternoon. Switch to a decaffeinated version of your favorite beverge if possible. And don’t forget those “hidden” sources of caffeine, like chocolate, tea, and over-the-counter and prescription medicines.

TV–For many of us, watching TV is our favorite form of relaxation. It’s true that your body may be relaxed while you lie on the couch for hours in the evening, but unfortunately, the TV keeps your mind active. And if you can’t shut down your brain, you can’t begin the sleep cycle. So turn off the TV at least an hour before you want to go to sleep.

Internet–If you like surfing the internet right before bed, you may be setting yourself up for a sleepless night. As with watching TV, surfing the internet keeps your mind in an active state, preventing you from relaxing into the sleep cycle.

Work–Are you guilty of trying to squeeze in an hour or two of work after the kids go to bed? Again, you’re preventing your mind from shutting down for the night. Even making a list of what you want to accomplish the next day stimulates the brain and makes it more difficult to fall asleep. Set strict work hours and keep all work-related tasks within that time-frame.

Many things can contribute to your sleeplessness, but simple changes like these can have a significant impact on your quantity and quality of sleep. Eliminate these from your daily routine and you’ll soon be sleeping like a baby.

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We know that an office environment can be a huge source of stress, so those of us that work at home believe we’ve got the advantage over our corporate counterparts.

Maybe. But then again, maybe not.

It’s true that we don’t have many of the pressures that you find in a corporate office setting–unending distractions, coworker conflicts, demanding bosses, cramped and poorly lit work spaces–but working at home does have a few drawbacks of its own that, if not addressed, can cause serious stress symptoms.

Interestingly, or should I say ironically, the very reasons many of us choose to work from home are the same reasons we find our stress levels rising. Here are a few examples.

Work-at-Home Benefit #1–Flexible Schedule
Working from home means you can occasionally take a few hours off during the day for personal business, like errands, your kids’ school activities, or mani-pedis. After all, you can work later when the kids go to bed.
Translation: You frequently, not occasionally, work into the wee hours of the night, leaving you irritable, fuzzy-headed, and jumpy from the copious amounts of caffeine you drink to stay awake.

Work-at-Home Benefit #2–More Time Off
You understand the importance of getting away from the office, disengaging from work obligations. So as your own boss, you get to take as many vacation and sick days as you need.
Translation: Your definition of vacations are when you work from “satellite offices” in other states and countries where there are a lot of tourist attractions. And sick days are when you move your office to a room down the hall where you work lying in an office bed instead of sitting in an office chair. It’s a good thing that you have unlimited sick days and vacation time, because you never seem to feel rejuvenated, and you just can’t seem to get over your recent illness.

Work-at-Home Benefit #3–The 5-Second Commute
Having an office in your home means not spending 2 hours in the morning dressing for work and commuting through bumper-to-bumper traffic.
Translation: No need to “leave your work at the office.” You can pop in there anytime to take care of quick tasks since you’re already dressed for work (after all, Hello Kitty pajamas are acceptable office attire) and you’re “driving” by there on your way to the kitchen anyway. Of course, those looming deadlines and unfinished projects tend to distract you from your family time and keep you up at night when they’re just a few steps away.

Work-at-Home Benefit #4–Fewer Distractions
Working from home means no distractions from chatty coworkers, ringing telephones, or your boss asking how to load paper into the copier.
Translation: Without all those distractions, you’re able to write an article, put a load of laundry in the washer, send an email to a colleague, throw something in the crock pot for dinner, learn a new software program, take your kids to the park. Wait a minute, what was I doing?

All joking aside, it’s important to separate your work from your personal life. By doing this, you more fully participate in family time and you’re more efficient during work hours. One of the few benefits, in my opinion, to working outside the home is that you can easily compartmentalize your home life and your work life.

When you’re at work, you have no choice but to focus on work, and when you leave the office, the work stays there. In addition, the commute home, even if it’s just ten minutes, gives you the opportunity to transition from a work frame of mind to a family oriented mindset.

But when your office is in your home, it’s up to you to draw clear boundaries between family and work.

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