Have you ever found yourself avoiding a task that you know needs to be done? Whether it’s a work or college project, organizing your wardrobe, or even having a difficult conversation, we all have those moments. I can truly relate as I’ve been delaying writing this very post about procrastination for days now, and I can’t help but chuckle at the irony of it all. But with the insights I’ve gained from my mentors, I’ve figured out how to tackle this issue. Whenever I catch myself procrastinating, I’ve learned to overcome it and boost my productivity, and I can’t wait to share my tips with you.
If I can do it You can too!
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Know that Procrastination is Normal
Everyone deals with procrastination at some point. In fact, research shows that one in five adults is a chronic procrastinator. We all have those moments when we just want to put things off, right? Like when you’d rather binge-watch another episode on Netflix or just stay cozy on the couch scrolling on Instagram. Or you want to start a new positive habit( diet, reading, meditation, affirmation etc) but repeatedly delaying it while telling yourself “ I will start soon.” It’s totally normal to feel that way now and then.
But the fact is procrastination can stem from deeper issues (like fear, anxiety, depression, ocd, adhd and such) and figuring out what’s really holding you back can help you tackle whatever you want to accomplish.
At one point I realised that I often procrastinated because I needed everything to be perfect.
- I wouldn’t submit my project or assignments unless I am certain they will receive positive feedback.
- When I plan to prepare a dish or some dessert I would keep scrolling for recipes on YouTube and prepare only once I am convinced its going to turn out good and everyone is going to love it.
- Likewise I used to often stress over most of my WhatsApp messages and emails, frequently holding back from sending anything until I know exactly what I want to convey.
This drive for perfection made me lag behind, as i consistently postponed my tasks to the “Future Me.”
Today, I chose not to let my fear of being “Good Enough” prevent me from offering genuine, practical advices and mindset changes to help us take action and break free from feeling stuck. When we find ourselves in a rut, we often create stories that justify our inaction. So, let’s begin by exploring these stories we tell ourselves about our procrastination.
Perception of Procrastination
People usually refer to procrastination as laziness and poor time management skills. That’s a misconception. It is a habit of delaying tasks, even when you know its going to cause stress later. It is not the same as laziness, which is just the unwillingness to work and lack of energy. While laziness is a physical aspect, procrastination is a psychological phenomenon. It is associated with difficulty in emotional regulation. People use procrastination as a coping mechanism to manage their negative emotions.
We often put things off because the urge to postpone outweighs our motivation to take action. Our minds tend to prioritize immediate pleasure rather than long-term benefits.
Example: You have to go for a workout but you are not in the mood for it So you decide to skip it and Take a nap instead.
Sometimes We might also procrastinate because we fear our work will be judged. Other times when we’re feeling tired, hungry, or stressed, this urge to delay can grow even stronger. We delay. We avoid. And we end up creating a frustrating cycle.
Just consider this for a moment: you realize that getting through your ‘to-do list’ could actually boost your happiness, reduce your stress, and leave you feeling more satisfied, yet you still find yourself putting it off way too often. Overthinking or trying to strategize your way out of it isn’t going to help because it’s not really a logical issue. It’s more about emotions at play here.
It goes something like this:
- We settle in to tackle a task.
- We start imagining how it’ll feel down the line.
- We assume it’s going to be a drag (like stressing us out or making us feel down).
- Our brain kicks in with some tricks to dodge that yucky feeling.
- So, we end up avoiding or postponing the task.
8 helpful tips to hop off the Procrastination station
You might find yourself wondering “How do I kick this procrastination habit?”
The good news is that there are plenty of strategies you can try to overcome procrastination and start checking off those tasks on your to-do list. Think of these as your go-to exercises for tackling procrastination.
1. Self Awareness
First and foremost is Building self-awareness. This is a Powerful tool and can help you understand when and why you procrastinate. Reflecting on some questions may help you gain clarity.
- Which tasks do you often delay?
- What emotions or fears do these tasks evoke in you?
- Are there particular times or situations that seem to lead to your tendency to postpone or avoid tasks?
By asking yourself these questions You will be able to figure out your inner resistance thats holding you back and This will equip you with the knowledge needed to combat procrastination.
2. Think About Your ‘Why’
There is a major demon inside all of us. We make a decision in the morning and break it in the evening. We push the tasks to do it tomorrow and that tomorrow never comes. Henceforth; Consider or write down What and Why do you want to do the task? Once You get the ‘Why’ Ask yourself-If this ‘Why’ is important to you? If your reason is not that important then you can choose to procrastinate (with that I mean to do it at a later time) But if your ‘why’ is of utmost importance and personal to you- You need to get this done by prioritising this particular task and working over it.
Example:
‘What:’ I am procrastinating going to the salon for a haircut.
‘Why:’ Because I need to get my hair in shape as I have an event to attend & I have to look presentable.
Now that this ‘why’ is important to me I need to prioritise this over every other task and take action at the soonest.
So Hence forth Ask yourself & write down Whats’s the value of what you need to get done. What is the impact of what you’re doing, and why does it matter? This will definitely help you move forward and take action.
3. Break down the tasks
Large tasks can be overwhelming, so try breaking them into smaller, manageable steps to make them less daunting.
If the next task at hand is too big, or if you don’t know where to start, your first task really is to either
- make a list, or
- figure out the smallest thing you can do first.
Example: The whole house is a mess? Pick up whats on the floor first. I bet you know where the bits of paper goes or the toys goes. Then sort out the cushions on the couch. Then the dining table and so on.
Once you take the small steps, Next steps becomes easy and doable.
Which will lead you to the next step…
4. Start your day with the Hardest task
Mark Twain quoted in his autobiography: “If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”
The ‘Frog’ is your difficult/challenging task. Identify your most important task of the day that you are likely to procrastinate on and complete it first.
Many successful people today make the first few hours of the workday their most productive. Taking on the difficult, important, and perhaps most dreaded items first will help you get things done faster. One of the reasons for this is that you have the most willpower at the beginning of the day.
Starting is the hardest part. Once you have tricked your brain into starting the task, the rest will follow. You’ll feel better once it’s done, and then you can move on to a few easier tasks for the rest of the day. So, start with the hard-to-do bits and make them have higher priority.
5. Be kinder to Yourself
Motivate yourself with kindness instead of self-criticism. We often have thoughts like:
- I’m not interested.
- I don’t know how to do this.
- This is going to be so boring.
- This is going to be tough.
- It might not turn out as great as I hope.
- I might mess it up.
- I suck at this, I can never do it right.
These kinds of thoughts are what leads us to procrastinate, right? Now When you read those thoughts above, don’t they just feel super discouraging?
This negative self-talk is trying to protect us from discomfort, but the fact is it actually adds to our stress instead. If you treat yourself with the same kindness you’d show a friend, it can really boost your motivation.
Simply imagine what you would do if a good friend felt the way you feel right now. What would you tell him/her? How would you comfort and console his/her hardship?
- You’ve got this!
- I know it feels a bit difficult, but you’ll wrap it up quickly and then you can relax.
- Just take that first step, and it’ll get easier from there.
- If things don’t go as planned, think of all the lessons you’ll take away.
- You’re stronger than you think, so go for it!
- Embrace the journey, and don’t stress about the outcome.
Do you see how these change of thoughts makes you feel more free? You have to be more Self-compassionate.
Self -compassion will help you reduce stress associated with procrastination and help you change your behaviour for the better. Every time you criticize yourself or just feel a little negative, catch yourself, realize what’s happening and then respond in a more compassionate way instead of beating yourself up. It creates the perfect environment for reaching your highest potential.
6. Reward yourself
Motivate yourself to finish a task on your to-do list on time with something you love. Congratulate and treat yourself.
Whether it be a short walk for a little break, A massage at your favourite spa, or seeing a movie with your friend or buying yourself something you’ve always wanted – Set a reward for yourself in advance that you will only indulge after the task is complete.
Research shows the human brain responds to reward stimulus and this can be a good way to create habits.
7. Eliminate distractions
Figure out what usually pulls your attention away, like your phone, social media, or a noisy environment, and look for ways to reduce those distractions. You might want to schedule certain times to check your emails or choose a quieter place to get your work done.
I find it really tough to concentrate on my projects when the kids are around, so I usually head to a coffee shop or work on it when they are asleep.
8. Find an accountability buddy
Try sharing your goals with a good friend, family member or a professional like a life coach who can help keep you accountable. It could be as simple as checking in once a week by text, email or phone. Or it could be more often, say messaging in the morning what you intend on getting done that day and then checking in again later in the day to confirm that you’ve achieved what you set out to.
Knowing someone else is right there, supporting you as well as valuing the support that you can give to them can be really motivating.
The Bottom Line
We all have those tasks we dread, and they often end up on the back burner until the last possible moment. While this is pretty normal, it’s crucial to keep in mind that putting things off can really mess with your relationships, personal goals, and even your performance at work or classes.
Procrastination can be a tough habit to break, but with the right strategies, you can manage it and improve your productivity.
First, recognize when and what you tend to procrastinate. Next, understand the feelings or fears associated with these tasks. Break down complex tasks into manageable ones, Do the hardest task first in the morning, Minimizing distractions, Practicing Self Compassion, Rewarding yourself for achievements and having someone to hold you accountable can really help you beat procrastination.
It’s all about finding what works for you and being gentle with yourself as you work through this process.
And Be Consistent! Consistency is the main key to unlock your procrastination tendencies as this will help you develop lasting positive habits, which in turn will support your ongoing growth both professionally and personally.