Procrastination is when you keep postponing or avoiding tasks, even though you know it might lead to bad things happening.
People procrastinate for different reasons, like stress, perfectionism, lack of interest, feeling overwhelmed, wanting immediate pleasure, poor time management, or having bigger issues like sadness or focus problems.
To understand when and why you procrastinate:
- Think about which tasks you delay even when you don't need to.
- Pay attention to how you procrastinate, such as, browsing social media.
- Ask yourself why you're putting off those tasks.
When you understand and deal with your procrastination, it can help you improve time management, get more done, and feel better.
Remember, if you need help with your feelings or mental health, let us know.
To overcome procrastination, begin by taking the smallest possible step toward your goal.
For instance:
- If you're delaying flossing, start with just one tooth.
- If you're procrastinating on doing taxes, gather your bank statements or set up a nice space to do your taxes.
Breaking goals into smaller steps can help you feel more capable, in control, and less overwhelmed. Every small step counts toward your ultimate goal.
Reward yourself in the moment when you do a task you've been putting off. You can do this by "temptation bundling" or "habit stacking."
Temptation bundling – Choose something you love and only do it while doing a thing you procrastinate:
- Listen to podcasts you love while exercising.
- Watch your favorite show while doing a household task you put off.
Habit stacking – After finishing a task you've put off, engage in the task you want to do. If you want to get more physical activity but keep checking your phone, start a new habit. After you pull out your phone, do a few minutes of an exercise. When you're done with the exercise, check social media.
By implementing these strategies, you can make tasks more enjoyable and increase productivity.
When procrastination stems from a fear of not being perfect, people may delay tasks to avoid mistakes and subsequent discomfort.
If this is the case for you, compassion will be crucial as you change procrastination habits:
- Embrace mistakes – Remember, mistakes are normal and part of the learning process.
- Be kind to yourself as you start to make new choices.
- Be honest with yourself as you evaluate your own procrastination habits.
Continue to nurture a positive mindset, and you can pave new pathways to overcome procrastination.
Now that you've read about tools to change procrastination tendencies, try this exercise to get started.
Create 2 lists:
- Activities you avoid doing
- Activities you love doing
Next, explore your emotions about activities you avoid:
- How do you feel when you think about the activities you avoid?
- Examine how and why you procrastinate doing those activities.
- Write 1 small action step that you could do to combat procrastination for each item.
Lastly, schedule time for the activities you love and activities you avoid.
This exercise, and the tools above, can help you overcome procrastination and find enjoyment in your tasks.
To overcome procrastination, start small, reward yourself when you do tasks, and practice self-compassion.
