How to stop procrastination?
Procrastination is a common challenge that many of us face, whether it’s putting off a work project or school assignment, delaying studying for an exam, or avoiding household chores. In fact, chances are you’re procrastinating a task right now and looking to stop procrastinating and get things done!
It’s easy to brush off procrastination as laziness, but it is far more complex. Understanding the underlying causes of procrastination can help us better tackle it and develop healthier habits to increase productivity.
Why do I procrastinate?
One of the most common reasons for procrastination is a fear of failure. When faced with a challenging task, the pressure to perform perfectly can feel overwhelming, which can stop us from starting the task altogether. For many, the thought of failing or not meeting expectations can be anxiety-inducing. As a result, procrastinating the task can help to avoid this anxiety.
Other reasons why we might procrastinate completing tasks include:
- The task is boring, and therefore we can lack motivation to start it
- It’s a challenging or confusing task
- It’s not intrinsically rewarding and doesn’t hold any personal meaning
The procrastination cycle
The procrastination cycle involves delaying starting a task that might be challenging, boring or unrewarding. Delaying tasks usually leads to increased stress and guilt. As deadlines approach or responsibilities pile up, we often feel overwhelmed and anxious about not meeting expectations. This only makes us want to avoid the tasks even more, leading to a vicious cycle of procrastination.
How can I stop procrastinating?
While procrastination may feel difficult to break, there are several strategies that can help:
Break tasks into smaller steps: Large projects can feel daunting. Breaking them into manageable chunks makes them feel more achievable and less overwhelming.
Set specific goals and reward yourself: Define clear, achievable goals for each task, and reward yourself when you meet them. This helps boost motivation and creates a sense of accomplishment.
Manage your environment: Reduce distractions by creating a dedicated workspace. Keeping your phone out of reach or using apps to block distractions can help you focus.
Set a timer and go: Getting started on a task can be really challenging. Set a timer for 30 minutes or an hour and just get started! Do as much as you can before the timer goes off, without dwelling on doing it perfectly. Instead, prioritise just getting as much as possible done before the time runs out.
Seek psychological support: If procrastination stems from a fear of failure or perfectionism, acknowledging and addressing these emotions and getting to the root of the problem can help reduce anxiety and increase productivity.
Summary
Procrastination is often driven by a fear of failure, lack of motivation, or feeling overwhelmed by tasks. This leads to a cycle of stress and guilt that makes it harder to take action. Ways to overcome procrastination include: breaking tasks into smaller steps, setting clear goals, setting a timer, minimizing distractions, or seeking psychological support to address the underlying causes of procrastination.
Written By:
Harbir Kaur
Provisional Psychologist
References:
https://hbr.org/2017/10/5-research-based-strategies-for-overcoming-procrastination
