10 STRATEGIES TO OVERCOME PROCRASTINATION

PROCRASTINATION

We all know that procrastination is no good.  Yet, most of us do it from time to time.  Some times more than others. Procrastination can increase our stress levels.  It can make us feel anxious knowing that there are important things we need to do that we are not getting done. Having things in the back of your mind makes it difficult to relax. It also makes it difficult to stay focused on whatever it is you are actually doing because the other undone things keep running through your head. While there is no way to guarantee you will never procrastinate again, there are definitely things you can do to help minimize it when you feel like you need to get yourself moving on things.

STOP CATASTROPHIZING

Often, people procrastinate because they catastrophize tasks. We can build things up in our heads, making them seem unbearable or overwhelming. Remind yourself that challenges and hard work won’t harm you. Keep things in perspective and remind yourself that you can get through pretty much any task that needs to be done. When we build things up in our head we avoid them and continue to build onto the idea that they will be very difficult or time-consuming to do.

Also, remind yourself of all the times you have delayed a task because you thought it would be difficult but it turned out to be so much easier than you were thinking. If a task is time-consuming or difficult, even more reason to just get it done. Make yourself start these tasks first.  The more you put them off, the more likely you will continue to put them off. It will feel so good to just get it done.

FOCUS ON YOUR “WHY

Instead of focusing on the stress that the thought of completing a certain task might be causing you, consider the long-term benefits of completing the task. Think about why you’re doing it—what positive will result from your efforts? Sometimes this can cause us to realize that certain tasks are not that important. We often think we should do certain things, even though they may not really be necessary or be that high in value to us. If you realize that you have something on your list you have been procrastinating on that really isn’t that important to you, take it off your list. Focus on those things that will have a more positive impact on your life.

BREAK TASKS DOWN INTO SMALLER STEPS

As we all know large tasks can feel daunting. Divide them into smaller, manageable steps. Tackling smaller portions makes the overall process less intimidating. As long as you are making progress you are not procrastinating. Take one step at a time and keep moving forward on whatever the task is that you need to complete. Don’t look at the big picture, just focus on one step that will get you closer to done.

SET CLEAR GOALS AND DEADLINES

Setting clear goals and deadlines can help you stay on track by knowing what to focus on. When you know exactly what you want to do and by what time it makes it more difficult to procrastinate. Be realistic about the goals and deadlines that you set and be committed to sticking to them. If you set a deadline and keep pushing it back it’s only going to make you feel more stressed about the task. Define specific tasks and deadlines for each one. Having a clear roadmap helps you keep your focus and prevents procrastination.

CREATE A SCHEDULE

Develop a daily or weekly schedule that allocates time for different tasks. When we have a lot of things to get done it can be hard to decide what to do and when to do it during the course of the day. This can cause us to procrastinate because we might feel overwhelmed and unsure of what to do first. If you plan ahead and decide what you will do on certain days and times it can be easier to stick to those plans. Don’t schedule every minute out because that is not realistic. However having a schedule to get one or two important tasks done each day can help keep you on track.

PRIORITIZE TASKS

Determine which tasks are most important and tackle them first. Prioritization prevents procrastination by ensuring critical tasks get attention first. A bonus of getting priority tasks done first is that it will give you a boost of motivation to get more things done. Sometimes we can get in the habit of tackling the easier tasks first because we can check off a bunch of items on our list. However, if the things we checked off were not any of the important tasks that we really needed to get done, we would not feel super accomplished at the end of the day. Do the important things first, even if it’s just one or two things. Then everything after that is a bonus!

DO THINGS AT THE RIGHT TIME

Procrastination can also be caused by planning to do things at the wrong time. We all have certain times of the day when our energy is naturally higher than in other parts of the day. If you know that you are wiped out after dinner, don’t plan to get something done at that time. Plan to do the most important tasks and those that require more effort when you have the most energy. If you plan to get something done when you are spent for the day, you increase your chances of wanting to put that task off until you are not so tired. So, set yourself up for success and plan to do those important and effortful tasks when you know you will have the time and energy to get it done.

USE THE POMODORO TECHNIQUE

The Pomodoro Technique is a great way to accomplish tasks by really focusing on what you need to get done for a short period. In this time management technique, you set a time for 25 minutes and focus on the task you need to get done. After 25 minutes, take a short break and then set a timer for another 25 minutes. At that time you can either switch to another task or continue on the one you were working on in the first session. Using this method forces you to focus on the task at hand and limit distractions until your break comes. You can repeat the process as many times as you would like.  But, after several sessions, it’s best to take a longer break in between so that you don’t burn yourself out.

VISUALIZE COMPLETION

Imagine the satisfaction of completing the task. Rather than focusing on how you don’t want to do something, picture how good it will feel to have it checked off of your to-do list! Visualization can motivate you to start and keep going until your task is complete.

REWARD YOURSELF FOR PROGRESS

Celebrate your progress in getting things done. It will remind you how good it feels to just get something done instead of delaying it. Positive reinforcement encourages consistent effort and minimizes procrastination. You don’t need to throw a party or buy yourself a gift. But it is important to acknowledge what you have accomplished. Take a moment to be proud and feel happy about your accomplishment. It feels good to get things done and it’s important to enjoy that feeling for a bit.

YOU CAN PROCRASTINATE LESS!

Overcoming procrastination is about managing emotions, setting realistic expectations, and taking deliberate actions. Taking steps to make positive changes in your productivity and putting things off less often will pay off in the long run. Don’t beat yourself up when you do put something off longer than you should. There will most likely always be certain things we procrastinate on. Remember how good it feels to get it done rather than to think about how you need to get it done. Then come up with a plan to get that task off of your list! Also, don’t forget that not all tasks need to stay on your list.  If it’s not really important, then remove it.  You will no longer feel bad about procrastinating on an item that will have little impact on your life!

Thanks so much for checking in! If you would like to hear the podcast version of this topic check out Lola’s Frugal Life Podcast! Also, be sure to check out my other blog posts on this site!

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