How To Stop Procrastination NOW

The topic of procrastination is very close to my heart. I am a chronic procrastinator. If degrees were awarded based on the frequency of practicing it I would be holding a Ph.D. in Procrastination with honors by now. So many times I put aside a task until the very last minute only to rush and scramble to meet the deadlines.

That said I have been working on coming to terms with this habit finding ways of addressing it. My aim is to become more productive and more mindful of how I use my time.

Don’t take me wrong, I can still watch that puppies’ YouTube video. But, now I will do it after I finished the work that I was supposed to do first. Being productive with your time is not about removing the fun from it. It is about doing the important things first. It is about setting your priorities in order.

Everybody Does It

Procrastination affects every type of personality and every part of our society. It is not related to gender, age, level of education, life experience, or job. There are procrastinators everywhere.

Many people think that procrastination relates to bad time management. Studies show that it is a result of an emotion regulation problem ( 2013 study, Dr. Tim Pychyl). We tend to think more about other things that are more pleasant to us, or easier to complete. We choose to leave the task aside on purpose. The time to do the work is there, but we choose to do something else with it.

Procrastination is the thief of time.

— Charles Dickens

So, let’s explore what procrastination is and what isn’t. This will help us know exactly what we are dealing with. Then we can make the necessary changes to our routines that will help us achieve our goals to plan.

Why We Procrastinate

Lack of motivation. The task ahead is not of importance to us, or we think we can do it later, or even better not do it at all. If we wait long enough many things either get done by others or become irrelevant.

Feeling overwhelmed by the task ahead. This happens when we make the tasks too big, too hard to achieve or we don’t allow enough time to complete them.

Perfectionism. Many people procrastinate because they think they could not achieve the perfect result. They spend their time waiting for the right moment and opportunity.

Fear of failure. Uncertainty of the outcome makes people nervous to start working on the task. Instead, they postpone it for later.

Unpleasant tasks. To me, this is the most common reason for procrastination. If it is something unpleasant I would put it aside and hope it would somehow sort itself out and I will not have to do it.

“Too many people spend too much time trying to perfect something before they actually do it. Instead of waiting for perfection, run with what you go, and fix it along the way… “

— Paul Arden

This Is Not Procrastination

* Laziness. Some people don’t want to put in the work required to complete the task. They feel comfortable as they are. These people are not procrastinators. They are quitters. Many of them don’t postpone the work expecting to do it later. They label it as “do it later” in order not to do it all while not committing to their decision. Be aware of this kind of attitude. This is how our ambitions and dreams get buried never to be seen again. Don’t just sit and watch, do something!

Warning

When we procrastinate we cause ourselves unnecessary stress. Research shows that procrastinators experience higher levels of frustration, stress, guilt, and anxiety. In some cases, this can lead to serious issues such as low self-esteem and depression. We are still completing the task on time, but often we don’t think of the cost we pay as a result of our actions.

Steps To Stop Procrastinating

Now that we are aware of why we procrastinate let’s look at steps to help you stop this habit:

• Acknowledge that you are a procrastinator. This is a very important step. If you live in denial you will never fully realize the need to make the necessary changes.
• Remove potential distractions (put the phone in another room, clean up your workspace, etc). If your regular workspace has distractions you cannot remove change it (noisy roommate, roadworks outside your window, etc.). Go to your local library, to another room, or even to a nearby coffee shop.
• Make a list of your daily tasks in order of priority. Do not add any more tasks during the day (except for emergency cases, i.e. water pipe bursts in your kitchen). Start with the most important ones first! Leave the pleasant ones for the end, when you are less motivated and more easily distracted.
• Plan in advance your meals for the day, so you don’t get distracted thinking about your next meal, or snack.
• Set up specific times to check messages, emails, social media, etc. Try to limit it to no more than 2-3 times a day. It takes on average 20 minutes to get the mind back to being fully focused on the task. Check all communication outlets in the morning before you start, at lunchtime, and after you completed your tasks for the day.

Just A Few More Steps

• Set deadlines for ALL projects, even the smallest ones. If you don’t have a deadline, your brain puts the task on the back burner. Having a deadline helps you with planning and keeps you motivated to complete it on time.
• Break the tasks into smaller sub-tasks. This way the whole project will become easier to achieve. Focus only on the current sub-task.
• Try using the Pomodoro technique. Set a task and work on it for 25 minutes. Once time is up, stop. Take a break, change the activity for a bit. If more work is needed on this task go back to it.
• Commit to one task at a time. This is a hard one for me since I have been a multitasker all my life. I have to admit though, important tasks get done faster if you do them one at a time.
• Ask yourself what is the worst thing that can happen if you start working on the task now. Are you going to miss a life-altering experience? This is a bit of an unusual step, but I find it is very helpful. Very often we rationalizing the importance of the nonimportant things. But if we stop and think about this for a bit we would most likely choose to start working on the important task first.

Conclusion

I am working down the steps list towards reducing the level of procrastination on my side. I would love to not procrastinate at all.

But if I have to be realistic I would have to accept that there will be tasks that would trip me. It is likely I will fall back into my old habits.

The good thing is that I am now aware of why I am procrastinating. I have tools to help me get back on the saddle and get the work done on time without more stress. Use the information provided to keep you motivated and more watchful of what makes you procrastinate.

Have you struggled with procrastination? Have you found ways of dealing with it? Please share your experiences below, so others can also learn from them. If you’d like you can contact me directly.

I offer a free 1-hour discovery session for new clients. I would love to talk to you and help you get on the road to becoming the best version of yourself.

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I am here for you!

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