How great would it be to achieve more, be more productive, worry less and be happier. With so many tasks to complete and so little time to complete them, how can we do this?
A potential strategy is by putting an end to procrastination.
In simple terms procrastination is:
Putting a task off that we need to do, which undone leads to some type of consequence or consequences.
This could include: studying for an exam, asking someone out on a date, booking the car at the garage, putting a work project off or not starting a fitness routine.
Whether small or large tasks here we focus on strategies to end procrastination, achieve more and feel better.
But, what are the signs of a procrastinator? How do I know it’s a problem for me?
End procrastination by recognising the signs
The consequences of procrastination can be significant, here are a number of signs that you are procrastinating and the consequences:
- Missing deadlines – which impact on your work and academic progression
- Focusing on easy, unimportant tasks – doing things that aren’t important or a priority, such as: browsing social media, cleaning or gaming. Being busy is not the same as being productive and can be a form of procrastination
- Delaying getting on with tasks – making excuses not to commence or finish a task, common thinking is ‘I’ll do it tomorrow’ or ‘I’ll do it when I’m ready’
- Feeling like you’re not achieving anything – you may be busy but not achieving what needs doing, with a sense that your life is stagnant or on hold
- Relationship tension or breakdown – people are upset with you, you feel like you’re being nagged or there’s other tension in a relationship
- Missing opportunities – an example of this can include not starting a good habit, such as: eating healthily, exercising or saving money
- Impact on your mental health – increased stress, guilt or regret which is caused by procrastinating
- Financial consequences – paying fines or missing out on investment opportunities
The reasons why we procrastinate
There are many reasons why we procrastinate, here are some of the common ones:
- Fear of success – exceeding expectations, can be linked to low self-esteem, fear of attention, fear of failing after success
- Lack of motivation – tasks which are uninteresting, unrewarding, with no clear goal
- Too tired or low energy – this makes it hard to make decisions, mental exhaustion drains motivation and weakens will power, meaning it’s difficult to find the energy for complicated or boring tasks
- Negative people – they can really hold you back from achieving tasks, by undermining confidence, draining energy and not providing encouragement
- No immediate reward – the reward or threat of failure is too far in the future
- Fear of failure – when a task is out of our comfort zone, we become anxious, worried about being judged and performing poorly
- Short-term reward, not long-term consequences – preferring short-term rewards like spending time with friends over the long-term benefits of achieving good grades or promotion
- Problematic environment – distractions at home or in work, which take your attention from the task that needs doing
- Mental health condition – ADHD, depression, OCD or negative thinking patterns
- Lack of a clear goal – without a clear goal we hop from task to task with no real purpose or deadline
- Poor time management skills – a poorly considered or lack of a schedule, no do lists or overestimating/ underestimating time required for tasks
- Lack of self-discipline – easily distracted by other pursuits like gaming, social media and browsing
- Overwhelm – when we feel that the task is too big to complete, or we don’t know how to start
- Perfectionism – the worry that we can’t complete tasks to the highest standard, so we spend ages preparing for it and never starting it
Make a mental note of which reasons you commonly use for not getting on with tasks and use the following strategies to aid in putting an end to procrastination.
Strategies to end procrastination
#1. Just start what you need to get done
By simply starting a task that we fear or we just don’t have the energy for can instigate real progress. For complicated tasks starting it often encourages us to chip away at getting it done. Human beings have a real urge to finish tasks and gain closure once started.
#2. Use the Pomodoro technique to stay focused
The Pomodoro technique is useful for any type of task, it’s especially useful for creating a study plan. It involves working for blocks of 30 minutes, then having a short break, a distraction from your study. But don’t get too distracted otherwise you’ll end up neglecting your studies.
#3. Break a task down into multiple smaller tasks
When a task seems overwhelming break it down into small achievable tasks. This will reduce overwhelm, the tasks can be as small as you like. If for example you wanted to decorate a room in your house it may seem daunting. But break it down into many multiple little tasks and it seems much more achievable.
#4. Set clear and achievable goals
A clear goal is essential for achieving a task, whether it be big or small. Without a goal we end up floating from one task to another, never finishing what we started.
Setting a goal helps us break the task into smaller goals making any task more manageable and less intimidating.
#5. Get someone to hold you accountable
When we work for an employer we have a boss, this boss will keep us on task and make sure that we do what we have to do. But when we want to carry our a task out of the workplace we are only accountable to ourselves. Therefor enlist a friend or family member to hold you accountable for tasks you would like to complete. They can encourage and motivate you to get the task done.
#6. Rewards may not be immediate
Most things we do lead to some kind of reward, financial, personal achievement or simply ticking something of our to do list. However many of these rewards are long-term. With no immediate reward we become less inclined to the complete the task.
To end procrastination make sure you have small rewards for achieving each task. Also, make sure you know what the reward is for completing a larger possibly long term-goal.
#7. Prioritise your task by importance and deadline
Make a big list of your tasks, identify the most important tasks with the shortest deadlines and put these at the top of the list. Work your way through these task to put an end to procrastination. By completing the more challenging tasks you will gain momentum to complete the other tasks.
#8. Reduce distractions to end procrastination
The environment you exist in can make tasks difficult to complete. When you want to achieve anything you need to reduce distractions, those things that stop you being productive. Turn off unnecessary notifications on your phone, create a dedicated workspace and ask people to give you space.
#9. Replace negative self-talk with positive self-talk
Procrastination is often caused by fearing that a task is beyond your abilities, replace this negative self-talk and tell yourself that you can do it. Use previous evidence of completing such tasks to backup your positive self-talk.
#10. End procrastination through visualisation
When you find excuses not to do what needs doing, spend time visualising the task that needs doing. Concentrate on it in minute detail, visualise yourself carrying out the task and being successful.
This can help motivate you to start the task, visualisation can be a useful too in ending procrastination.
#11. Be aware of and overcome perfectionism
Perfection is unattainable, however many of us strive for it. When we don’t achieve it we lose motivation and may not complete the task we set ourselves. It’s important to accept flaws and realise that striving for perfection is time consuming and a waste of effort.
Striving for perfection can also lead to a job never being started, instead we wait for the perfect time and circumstances to start, leading to procrastination.
#12. Develop the right mindset to end procrastination
We often have tasks that we need to complete which are boring, difficult or have very little perceivable rewards. But the consequences could be profound, we need to be in the right mindset and convince ourselves that the task is worth doing, see it as an opportunity for growth, learning and self-improvement.
If you view any task as a challenge, a problem to be solved you can put yourself in to the right frame of mind to get it done.
#13. Identify the consequences of putting the task off
Procrastination will have consequences, use these to motivate yourself into action. Indeed although unpleasant the short-term discomfort of facing the truth will far outweigh the long-term consequences of not completing the task.
#14. Seek help from others
Seeking help from other people can help you achieve more. If a task is overwhelming it can be helpful to seek help. This could be colleagues, friends or family members.
If this doesn’t help and all other strategies don’t work and procrastination is having a real impact on your life, seek professional help. There are councellors or therapists who you can talk to, to discuss your concerns, they’ll provide you with strategies and support to help you with your problems.
In conclusion…
Striving for a more fulfilling, productive, and happier life often relates to the challenge of procrastination. Recognising the signs of procrastination is the first step, from missed deadlines to relationship tensions, the consequences are varied.
Understanding the root cause of procrastination is essential, whether it’s fear of success, lack of motivation, or an overwhelming sense of perfectionism. By knowing why we procrastinate we can use strategies to make the best use of our time and accomplish our goals.
When procrastination becomes a persistent challenge, seeking professional help is a sensible option. Councellors and therapists can offer guidance, support, and tailored strategies to overcome procrastination and its associated challenges.
Ultimately, the journey to achieving more, being more productive, worrying less, and being happier is within reach, and it begins by putting an end to procrastination. Embracing these strategies empowers us to be in control, to fulfill our potential, and live a more purposeful and satisfying life.