All interactions make procrastination look very common and procurators for the vice seem to be born from just about any and all walks in life. Whether one is a learner, professional, or entrepreneur, procrastination is for sure on one’s path to achievement and success as a stumbling block. We will find practical ways to get you up from this state in this no-nonsense guide, How to Overcome Procrastination and Take Control of Your Time and Goals.
Understanding Procrastination
Before presenting solutions to the problem, it is categorically important to understand what procrastination really is and why people exhibit it. Procrastination is simply a delay or postponement of task execution, usually to commence with other more enjoyable activities. Why students exhibit an inclination towards procrastination is quite a complicated response that is not, in fact, an outcome of being lazy; rather, it is influenced by a number of psychological factors, which are expounded upon below:
- Fear of failure or success
- Perfectionism
- Lack of motivation or interest
- Feeling overwhelmed
- Poor time management skills
- Lack of focus or concentration
Being aware of the above reasons will enable you to cope more easily with procrastination. Now, let’s move on to the handy ways to overcome this habit.
Divide the Task into Smaller Manageable Steps
One of the primary reasons we procrastinate is because we have that feeling that the task is too big or too complicated. To get clicked up, get rid of that feeling by doing the following:
- Break big projects into small steps
- Create an absurdly specific to-do list, with actual, doable tasks
- Log only one small action at a time.
- Reward yourself once you hit a milestone to generate momentum.
Example- Instead of “Write research paper, it should be “Research topic 1 hr”, “Create outline 30 minutes”, “Write introduction 45 mins, etc. “”
The Two-Minute Rule
For the tiny actions that you are delaying, apply this two-minute rule:
- Task that can be done in less than 2 minutes, do it.
- Helps to develop the habit of acting fast
- Does avoid pilling of work thus not overwhelming
Here are some examples: you respond to an email, file a document, or you make a quick call to someone.
Implement the Pomodoro Technique
The Pomodoro Technique is one of the best ways to manage time effectively in order to stay focused and be efficient at work:
- Work for 25 minutes — that’s a Pomodoro.
- Take a 5 minutes break.
- Take a longer break — somewhere around 15 to 30 minutes — after working for four Pomodoros.
- Timing keeps a person on track.
This helps to break work down into relatively doable chunks with many breaks in between, which prevents burnout.
Environment Structure
Your physical space does a great deal to help you remain productive. To limit the distraction possibilities, rid yourself of digital distraction:
- Reserve a workspace for doing the hardest work
- Get rid of anything that could be a distraction or diminish potential distractions, like turning off streaming service alerts
- Keep a clean and neat workspace—not too clean, not too sloppy
- Listen to background music or wear noise-canceling headphones if that helps you focus
Being More Aware and Reminding Yourself
A heightened state of awareness can also be utilized to be more aware of longer term tendencies to procrastinate and thus take actions to get back on track:
- Begin to become aware of what is one thinking and feeling at the time a breakdown is leading to a case of procrastination.
- Conquer the ability to concentrate, along with the help of meditation and breathing techniques
- Motivate self through positive self-talk
- Accept, non-judgmentally, that procrastination is something that individual is holding on to.
Define Task and Deadline
Make specific goals, which have deadlines, because that might give the motivation and structure to actual action.
- The goal should be SMART: Specific, Measurable, Attainable, Relevant, Time-Bound.
- Break down the long into smaller and short-term targets.
- Keep deadlines using a planner or digital calendar.
- Share these goals with someone else in order to have accountability.
The “Eat the Frog” Technique
According to Mark Twain, “If it’s your job to eat a frog, it’s best to do it first thing in the morning.” In productivity talk, this means doing the most critical or hardest task as the first duty of the day.
- It builds momentum
- It won’t hang over your head all day
- If you do nothing else, you know you have finished an important task
Visualization Techniques
Coupled with the process, the result of having successfully done something will enhance the motivation to do. It gives that push and gets you on your feet to start.
Consider yourself getting the task done in the best manner
Good feel about it
Think of seeing it happening
This act shall give you impetus to get on your feet
Conquering Perfectionism
Perfectionism is an area that generally paralyzes people into procrastination. Following are some of the ways to fight off perfectionism:
- Konce of “good enough” when coming up with a rough draft or a first attempt.
- Perfectionism Procrastinates done
- Set realistic standards of your work
- Done is better than perfect.
Reward Positively
Reward yourself to associate pleasure in the completion of tasks:
- Have a system of rewarding one’s self upon task accomplishment
- Ensure that the reward truly means something to you
- Ensure that the reward corresponds to the task
- Use small immediate rewards, as well as large long-term rewards
Use Technology Wisely
To most of us, technology is both a source of distraction and yet also an efficient tool for productivity. Some of the strategies on how to use technology more effectively are:
•Productivity applications: Trello, Asana, RescueTime •Website blockers, set during the time when you are most effective at work, to block distractive sites. •Time trackers which monitor the time you spend at work and let you know how much you have worked productively. •Digital noises, reminders for important deadlines. Use Time Blocking Time blocking is a concept whereby certain time slots are assigned for dealing explicitly with particular tasks. These can be:
- Allocation of important projects or cases in time chunks
- Realistically estimating the duration of work on important cases
- Building in a surplus buffer of time between the chunks to handle problem cases
- Wielding willpower to remain focused on the plan
A Growth Mindset
Eventually, with a growth mindset, you will find that you experience problems as opportunities for the following:
- You will find challenges as chances to learn and improve
- Process – not outcome – orientation
- Errors are valued feedback, not failures
- Stay open and curious; strive for continuous improvement
Use the “5-Second Rule”
The 5-Second Rule: According to Mel Robbins, it will outsmart first resistance:
- Have an urge to act on a goal
- Countdown—5-1
- Move–physically at 1 to do it
- Aid to calm the procrastination habit in the brain
- Treat yourself with leniency when you have indeed procrastinated: This allows one to be gentle to themselves.
- Be Kind To Yourself. Procrastination will only abound if one is hard on self.
- Tell Yourself. Every Person Procrastinates Sometimes
- Learn from Your Failures
- Take Time to Reflect About Your Improvement
Find Accountability Partners
This is sometimes all the motivation needed: just knowing that there’s going to be someone who asks you about your progress.
• Share what you’ve accomplished and your goals regularly with a friend, colleague, or mentor.
• Join an accountability group; or start one.
• Make use of one of the many apps and services that provide accountability.
• Be honest about how far along you are and where you are getting stuck.
Identify and Address Underlying Issues
In some cases, procrastination is a symptom of more serious, deeper issues:
- If your procrastination severely disrupts your life, take it seriously and seek professional help
- Treat anxiety or depression or ADHD which underlies your procrastination
- Enhance self-esteem and self-efficacy
- Learn how to better manage stress