How To Deal With Procrastination: Tips and Techniques

How To Deal With Procrastination?

The practice of unnecessarily delaying actions is known as procrastination. It’s a widespread condition that affects 50% of college students and 20% of adults chronically, and it can result in problems like increased stress and missed opportunities.

You probably struggle with procrastination if you’re reading this or you’re trying to support someone else who does. You’ve probably attempted to fight procrastination in the past and failed.

This guide offers comprehensive advice on how to deal with procrastination. It includes a list of anti-procrastination tips, advice on utilizing them, and techniques you can use to overcome procrastination based on decades of scientific research.

Tips of How to Deal with Procrastination

1. Deal with your fear

Fear can also be a cause of procrastination. The two procrastination-related fears that may prevent you from moving forward can be the fear of success and failure.

Realizing that your self-handicapping may be preventing you from accomplishing your goals is necessary if you are afraid of success because you silently feel that you don’t deserve it. You can break your procrastination habit by dealing with the fear preventing you from starting.

2. Make a to-do list

Make a to-do list of all the tasks you want to complete to get started. If there is a deadline you need to meet, add a date next to each task if necessary.

To avoid falling into the cognitive trick of underestimating how long each task will take, calculate how long each project will take to complete and then multiply that estimate by two.

3. Recognize the on-set of procrastination

As you manage the tasks on your to-do list, pay attention to the moments when procrastination-related thoughts enter your mind. You should be aware when you are ready to procrastinate if you say, “I don’t feel like doing this now,” or “I’ll have time to do this later.”

Also Read: 9 Tips How To Ask For Help At Work

Refrain from procrastinating when you sense the need to do so. Instead, make an effort to work on the assignment for at least a few minutes. You may discover that it is frequently simpler to finish once you start.

4. Be realistic

Prepare yourself for success as you create your schedule. Plan for extra time because projects frequently take considerably longer than anticipated. And consider how you may simplify things for yourself: Don’t expect yourself to wake up an hour earlier than usual to begin the workout you have put off for months. For example, planning that activity right before or after lunch could be preferable if you are not a morning person.

5. Drop the Perfectionism 

A person with a perfectionism mentality views everything as either perfect or failing. This all-or-nothing mindset can prevent you from beginning or finishing tasks.

Think about being better than flawless instead. This means that while you still aim for perfection, cultivate excellence, or create excellent circumstances for yourself, you still focus on finishing the task at hand. Remember that an imperfect task is better than no task done.

Start your project and be pleased with every step of progress you make.

6. Get rid of catastrophizing.

One of the main reasons individuals delay doing any task is that they catastrophize or make a large deal out of it. The underlying concept is that performing the task will be “unmanageable,” whether it is related to how difficult, tedious, or painful it will be.

 Procrastination is linked to stress; consider the stress you experience when you put off making a call you know you should make. Maintaining perspective can help you to say, “Sure, this is not my favorite task, but I can complete it.”

7. Focus on your Why

Instead of focusing on long-term outcomes, procrastinators prioritize short-term rewards. Instead, focus on the purpose of the task: what are the benefits of finishing it?

If you’ve been procrastinating about cleaning a closet, consider how soothing it will feel to enter the wardrobe once it has been clutter-free.

Concentrate on how exercising will give you more positive energy, enhance your self-esteem, and serve as an excellent role model for your kids if it’s a workout program you’ve been avoiding.

8. Eliminate Distractions

When you keep checking to watch television or to check your friends’ Facebook status updates, it isn’t easy to accomplish any real task.

Set aside a time when you will switch off all outside distractions, including music, television, and social media, and use that time to give your full attention to the activity at hand.

9. Reward Yourself

It’s crucial to acknowledge your achievements after finishing a task.

Allow yourself to indulge in anything you find delightful and interesting, whether watching your favorite TV show, playing a video game, going to a sporting event, or browsing photos on a social media sharing website.

Also Read: 13 Rules To Live By For A Joyful Life

10. Optimize Your Environment

Your surrounding environment can either promote or discourage productivity. Technology, such as your messenger or email, that constantly pings to let you know someone has reached out should be especially avoided. Social media, the internet that takes you off the intended path, and phone calls can cause procrastination.

Try doing the following:

• Close your email and instant messaging programs when working on a specific activity.
• Put your phone away and set it to “Do Not Disturb.”
• Refrain from going online until the task is over.

You can also wait until the end to conduct any necessary internet searches.

11. Replace Negative Thoughts

Our emotions and thoughts have great power. It may be simpler to act if you speak to yourself in a kind and encouraging manner and recall your recent successes. On the other hand, it might be challenging to escape the avoidance loop when you are stuck in a negative mindset.

Cognitive behavioral therapy may be helpful if you notice that avoiding tasks is caused mainly by your negative thoughts.

12. Connect with a Doctor

Consult a mental health specialist or medical practitioner about your procrastinating issues. When necessary, therapy and medication can play a significant role in your treatment strategy for ADHD. Although taking medicine won’t stop you from procrastinating, it can help you focus and make activities simpler.

How to Overcome Procrastination?

Find the simplest step you can take to move closer to your goals in order to overcome procrastinating right away. Then, try to take just that one tiny step while allowing yourself to make mistakes along the way. For instance, if you want to write an essay, you may begin by composing just one line while acknowledging that it won’t be flawless and may even be subpar at first.

You can combine any techniques, but you should start by concentrating on the ones that seem to apply to you and your specific circumstance the most.

To overcome procrastination, adopt the following techniques:

1. Break your tasks into manageable steps, such as sub-tasks you can easily accomplish.
2. Commit to taking a small move, such as working for just 5 minutes).
3. Permit yourself to make mistakes by accepting that your actions will be imperfect.
4. Make tasks simpler to do by preparing everything you need in advance.
5. Make the tasks appealing and enjoyable such as by listening to music).
6. Make procrastination more challenging such as by eliminating negative distractions.
7. Set your task deadlines, for example, deciding that you’ll finish a task by tomorrow evening.
8. Make a plan for how you will overcome barriers.
9. Recognize and face your fears by considering what advice you would give to a friend.
10. Become more motivated by rewarding your accomplishments or marking streaks of days on which you accomplish your objectives.
11. Boost your energy level by taking necessary breaks or minimizing unnecessary energy drains.
12. Make your environment better, by adding reminders of your objectives and eliminating bad cues.
13. Utilize time-management strategies (e.g., alternating consistently between work and rest).
14. Improve self-efficacy and self-compassion (e.g., by reflecting on your successes).

Final Thoughts

It’s difficult to kick the procrastination habit. The impulse to put things off can be compelling when so many enjoyable and amusing distractions are available.

Remember that getting started is more important now than getting everything flawless. 

Later, you might improve your techniques, for instance, by including objectives and tactics. By putting these techniques into practice, you might discover that it is simpler to deal with and overcome procrastination just by sitting down and working on your crucial tasks. 

Start now rather than promising yourself you’ll do it later because the longer you wait, the less likely you will put what you’ve learned into practice.