Key Takeaway
Procrastination is when you keep putting off the tasks you need to do, often by focusing on less urgent, more enjoyable activities. While it might feel good in the moment, procrastination often leads to increased stress later on. To overcome procrastination, it’s important to recognize that you are doing it and identify the root cause. From there, you can start implementing ways to combat procrastination. This includes breaking tasks into smaller steps, using tools to minimize distractions, and implementing focused work sessions. It takes practice, but it does become easier and more rewarding.
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5 Ways to Overcome Procrastination
We’ve all been there—staring at a looming deadline while coming up with creative excuses to delay the inevitable. College students, in particular, are often trapped in a cycle of procrastination.
If you’re coming up with increasingly creative excuses to avoid something, you’re likely procrastinating. So, how do you break free from this cycle and start achieving your goals? Here are five practical steps to help you overcome procrastination and reach your full potential:
1. Acknowledge Your Procrastination Problem
The first step is to be aware that you are keeping things on the back burner. This is the easy part because when we procrastinate, we know we are doing it but don’t want to really get down to completing the tasks at hand. Take a close look at the areas where you consistently delay tasks, whether they’re academic, professional, or personal. Once you can acknowledge the problem, then you can start taking proactive steps to overcome it.
2. Identify the Root Cause
Once you’ve acknowledged your procrastination, it’s important to understand why it’s happening. Ask yourself the following questions:
- What tasks am I avoiding, and why?
- Is the task uninteresting or seemingly low in value?
- Do I feel anxious or overwhelmed by the task?
- Am I avoiding the task because I’m uncertain of my ability to succeed?
- Is impulsiveness or the lure of immediate gratification distracting me?
Figuring out the main problem and underlying cause is a good way to start tackling your problem. Here are four different ways people procrastinate:
Low Value
Do you find the task boring or pointless? If you feel that the value of completing the task is not worth your time then you could be encountering the motivation problem of low value.
Example: You’re dreading writing a report on a topic you don’t care about.
Tip: Try attaching value to it. Find a personal connection to the topic, or make the task more fun by adding a creative element.
Low Expectancy
Do you doubt your ability to complete the task successfully? This can make you feel unmotivated to start because you fear you won’t succeed.
Example: You’re nervous about giving a presentation because you’ve struggled with public speaking in the past.
Tip: Start off with small tasks to build confidence. Write your introduction first and practice it in front of two people you trust. Gradually increase the number of people you practice with.
Delay
Does the reward for completing the task seem far away? When the positive outcome or satisfaction from finishing the task isn’t immediate, it becomes harder to stay motivated.
Example: You’re putting off studying for a final exam that’s weeks away.
Tip: Visualize the positive outcomes of completing the task (like getting a good grade or feeling less stressed). Set smaller deadlines to keep yourself on track, such as studying for a set amount of hours each week.
Impulsiveness
Are you impatient or easily distracted by other things? This can make it hard to stick to tasks because the quick rewards of distractions feel more appealing than the long-term benefits of completing your work.
Example: You keep checking your phone while trying to do homework.
Tip: Create a distraction-free workspace and useful habits that will help keep procrastination at bay. Set significant and rewarding goals.
3. Break Tasks Into Manageable Pieces
Seeing your entire to-do list can quickly get overwhelming. But by breaking it down and creating small tasks, you can tackle it one thing at a time. Knowing the next step you need to take, even if it’s small, like sending an email or completing a brief task, is very helpful for overcoming procrastination.
For instance, rather than saying, “I need to write a research paper,” start with “I need to write the introduction.” When you focus on the steps instead of the whole picture, you may find that you’ll actually start crossing things off your list and you’ll be motivated to keep going.
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4. Use Internet Tools or Planners to Stay on Track
Smartphones, internet browsers, and laptops all have tools that will let you block certain websites for a number of hours per day. These will make it less likely that instead of working you’ll end up watching a show on Netflix. If you find you need help on how to stop procrastinating, here are a few tools that can help you out:
- Self-Control: Sometimes we lack self-control. This means when we have assignments or work, we tend to end up wasting most of our day scrolling through our social media or watching amusing videos. This extension blocks access to distracting websites for a set period, forcing you to focus on your work.
- Strict Workflow: This Chrome Extension, like the Pomodoro technique, allows you to work for a certain time and then take a much-needed break for a limited time. Once you have it installed, you’ll just click on the tiny unobtrusive tomato icon to start your timer. Certain websites can also be blacklisted or whitelisted as per your preference during this time.
- White Noise: We all love listening to music and we may think it helps us be more productive, but you’d be surprised. The bass and beats in many songs can be a distraction. Try out this app which allows you to drown out the background chatter so you can concentrate better on the task at hand.
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5. Implement Focused Work Sessions
Committing to long hours of work can be daunting, which often leads to procrastination. Instead, try working in short, focused bursts using techniques like the Pomodoro Method. Set a timer for 25 minutes and work on your task without distraction. After the timer goes off, take a five-minute break. This method keeps you from feeling overwhelmed and makes it easier to get started, knowing you only need to focus for a short time.
Overcoming Procrastination
It is never easy to break the mold of putting things off to a later date and it takes conscious effort and practice on how to stop procrastinating. But it does get easier over time, especially if you have a plan to aid the process. In the end, completing tasks is like a checkmark on your own personal to-do list and should give you a sense of accomplishment and pride in yourself. All of these practices are stepping stones for how to stop procrastinating and become a better you.
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