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how to beat procrastination Procrastination often leads to missed opportunities and increased stress. Here are some practical tips to help you overcome it What is procrastination? Procrastination is the act of delaying or postponing a task or decision that needs to be done, often because of fear, anxiety, boredom, or lack of motivation. Procrastination can have negative consequences, such as lower productivity, missed deadlines, poor quality of work, stress, and guilt. Making excuses, choosing easier tasks over more important ones, putting off or avoiding tasks, and waiting for the 'perfect time' are all common signs of procrastination. Here are some ways to overcome procrastination. 28 Set specific and realistic goals Having clear and attainable goals can help you focus on what you need to do and why. Break down large or complex tasks into smaller and simpler ones, and assign deadlines and rewards for each step. This can make your tasks more manageable and motivating. Specific goals are clear, measurable, and actionable, while realistic goals are attainable, relevant, and timely. Put these tasks into a calendar so that they have a scheduled time allocated to them. Simply putting them on a to-do list often leads to them being discarded but putting tasks into a calendar improves the chances of them getting done. Create a conducive environment Eliminate or minimise distractions that can tempt you to procrastinate, such as your phone, social media, TV, or noise. Find a comfortable and quiet place to work, and gather all the materials and resources you need before you start. This can help you concentrate and avoid interruptions. Choose a suitable place to work, such as a desk, a library, or a quiet room. Keep your workspace tidy and have all the tools you need ready and waiting. One of the most effective productivity apps on your phone is the Airplane mode, which stops your phone from receiving any messages or notifications. If you are in a position to do so, use it. You'll work a lot more effectively if you are comfortable so get your temperature right and make sure the lighting is good. Thinking about how uncomfortable you are can distract you from your task. Finally, take regular breaks, even if that means going for a walk away from your workplace, outside if possible. You'll return to your task feeling more energised and refreshed.
Use the Pomodoro technique The Pomodoro technique is a time management method that involves working in short bursts of 25 minutes, followed by a 5-minute break. After four Pomodoros, you take a longer break of 15 to 30 minutes. This can help you overcome the initial resistance to start a task, and maintain your energy and focus throughout. The technique is useful since it forces you to think about one task at a time, improving focus and overcoming the fear of overwhelm by breaking bigger tasks down into smaller, manageable ones. The process can be repeated for larger tasks until it's completed in its entirety. There are many apps both for your computer and phone that can help you track your time, and can also provide you with feedback about how you've done long-term. Making the technique an ongoing habit is also key to your success. Forgive yourself and learn from your mistakes Procrastination is often referred to as a depression response and one way of dealing with this is to forgive your past self. Forgiving yourself and learning from your mistakes is a vital skill for personal growth and happiness. Forgiving yourself means accepting your flaws, acknowledging your responsibility, and letting go of the guilt and shame that hold you back. Learning from your mistakes means reflecting on what went wrong, understanding the causes and consequences, and taking action to prevent or correct them in the future. Forgiving yourself is not an easy process but it is a rewarding one, and one that will give you back a sense of purpose. This, in turn, will help alleviate procrastination, and lead to a more fulfilling and productive existence. Make yourself accountable Sharing your goals and dreams with someone else allows that someone to support and encourage you as you work towards them. Better still, it's possible that you can learn from them along the way. Make your goals clear and achievable and communicate these to a close friend or colleague. If you want to introduce a reward system, this can help motivate you and discourage procrastination. Celebrate your achievements wellbeing When you complete a task or reach a milestone, reward yourself with something you enjoy, such as a snack, a game, a coffee with a friend, or a nap. The important thing is to choose something that makes you happy and that you enjoy. This can help you reinforce your positive behaviour, boost your self-esteem, and increase your motivation for the next task. Rewarding yourself isn't a selfish thing. Nor does it need to be indulgent or expensive. It is a positive and effective way to support yourself and achieve your goals. By rewarding yourself, you are telling yourself that you are worthy and capable of achieving your goals. Acknowledging your efforts helps reduce stress because you feel more in control of your life. By building good habits like this, you will achieve better productivity. 29
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