Procrastination refers to the unnecessary postponement of decisions or actions, resulting in various consequences such as missed opportunities and heightened stress levels. This widespread problem is commonly encountered.
If you’re currently reading this, you may be facing difficulties with procrastination or attempting to assist someone who is. It is likely that you have previously made efforts to conquer procrastination but encountered challenges in doing so.
This guide provides a comprehensive solution to the problem of procrastination, offering a systematic method based on extensive scientific research papers. It also includes a collection of anti-procrastination techniques and advice on how to utilize them successfully.
How to stop procrastinating
To stop delaying tasks at this very moment, determine the tiniest feasible action you can take to advance towards your objectives, and attempt to initiate solely with that minuscule action, whilst allowing yourself to make errors in the process. For instance, if you have to compose an essay, you may choose to begin by writing only a solitary word, while acknowledging that it won’t be flawless, and could even be fairly subpar initially.
To facilitate the starting process, it can be helpful to first prepare your tools without immediately attempting to begin working. Similarly, to prevent procrastination, effective strategies may involve eliminating distractions from your surroundings.
1. Break tasks into manageable steps
One possible way to rephrase the text while maintaining the same meaning is as follows: When breaking down tasks into smaller steps, such as selecting a topic, locating sources, and composing an introduction for a paper, the unpacking technique can offer several advantages. These include aiding in task organization, providing a sense of structure, and reducing the feeling of being overwhelmed by larger tasks. To effectively utilize this approach, considering the following tips may be beneficial.
- Unpack only part of the task at a time (e.g., only your next 3 steps).
- Identify steps that you can complete in a single session (i.e., without requiring a break).
- Remind yourself that “the way to eat an elephant is a bite at a time” (i.e., that you can handle big projects using a step-by-step approach).
2. Commit to a tiny first step
You have the option of breaking down tasks into smaller steps, such as writing only one sentence for your thesis or exercising at the gym for a few minutes. To determine what qualifies as a “tiny step,” you can employ different criteria, like the 2-minute rule or the 5-minute rule, where you commit to dedicating a specific amount of time to the task.
3. Give yourself permission to make mistakes
When writing a paper, acknowledge that perfection is unlikely, particularly with the initial draft, and keep in mind that you can always edit and revise your writing later.
If you tend to procrastinate due to perfectionism, it can be helpful to break down tasks into smaller steps and establish realistic objectives and criteria for completion.
4. Make it easier to take action
If you anticipate needing to work on a document later, you can keep it open on your computer, ensuring quick access when you begin working. The objective is to make it effortless to initiate and sustain your intended tasks, primarily by eliminating any obstacles that may impede your progress.
5. Make tasks more enjoyable
If you need to clean the house, you can make this mundane task more enjoyable by listening to music as you do it. Additionally, you can challenge yourself by trying to accomplish as much as possible within a 10-minute cleaning sprint.
6. Make it harder to procrastinate
You can utilize precommitment devices for example by following these step-by-step instructions:
- Eliminate temptations (e.g., by leaving your phone in a different room with someone else).
- Make temptations harder to choose (e.g., by turning off the internet on your phone).
- Make temptations more unpleasant (e.g., by putting a timer on your phone that makes an annoying alarm go off once your scheduled break is over).
- Associate negative consequences with temptations (e.g., by betting your partner that you’ll do extra chores if you touch your phone in the next hour).
7. Delay before indulging your impulses
If you have the temptation to check your phone for notifications instead of working, try counting to 10 first. If the urge to procrastinate remains after counting, you can go ahead and do it. However, if the desire disappears, you should choose to work instead.
It is important to count by actually doing it and not procrastinating, even if you count to different numbers such as 5 or 20.
8. Set deadlines
If you are constantly delaying the process of writing a book, you can establish a specific timeframe, such as two weeks, to complete the initial draft of the opening chapter as a way to motivate yourself. It is crucial that deadlines are:
- Appropriate, so they shouldn’t give you too much or too little time.
- Concrete, so they should specify an exact point in time.
- Meaningful, so they should involve an effective incentive for abiding by them (e.g., someone who will hold you accountable).
By setting intermediate deadlines, which are tied to specific steps or proximal goals, you can enhance your progress towards achieving your final or distal goal. For instance, if your objective is to write a book, you can establish deadlines for completing each chapter.
You might find it helpful to occasionally set extremely brief time limits, such as a few seconds or minutes, to make decisions. One way to do this is by using a timer and giving yourself just one minute to make a decision.
Deadlines can aid in preventing procrastination by making tasks seem more tangible and fostering a feeling of urgency. Nevertheless, it is imperative to ensure that these deadlines are truly beneficial, and if they result in problems such as stress or additional obstacles, adjustments or avoidance may be necessary.
9. Clarify priorities
Deadlines are bound to change due to various reasons such as scope creep affecting a project, another project taking priority, or the team lead reallocating resources based on last-minute requirements.
If you are aware of the most important work, you will be better equipped to effectively handle your tasks. Consequently, when deadlines and timelines change, you will have a clear understanding of what needs to be done in order to achieve significant outcomes.
Having a clear understanding of priorities is an effective tactic to combat procrastination as it allows for a clear recognition of the most significant tasks. By establishing distinct priorities, you can ensure that you avoid engaging in irrelevant endeavors. Consequently, rather than perceiving your work as an unproductive use of time, you gain a comprehensive understanding of the significance of your tasks.
10. Use goals to fight perfectionism
Sometimes, individuals who regularly procrastinate are actually perfectionists. In such scenarios, the weight of achieving flawless results becomes overpowering, resulting in procrastination. However, clarity can resolve perfectionism, along with various other forms of work-related procrastination.
11. Focus on impact
If you have trouble with perfectionism, it is beneficial to understand the effect of your work. Instead of striving for perfection, concentrate on finishing the current task to ensure it contributes to the company’s goals in the most effective manner. Allow us to elaborate on this concept:
If you are creating an educational animation for your website’s home page, it is natural to feel anxious due to the large audience it will reach. The perfectionist in you is concerned because you are primarily concerned about the end result and the extensive viewership of the video.
By prioritizing the impact, you can reduce the pressure of perfectionism and start working on the animation, which aims to educate people about the benefits of your company’s product, particularly those who are unfamiliar with it.
12. Define “done”
To combat perfectionism, it is helpful to define the criteria for completion. This approach is commonly utilized by Scrum teams to enhance efficiency. By establishing and adhering to the definition of completion, there will be a designated point at which work can cease, even if it is not flawlessly executed. Remember, it is more important to consider a task completed rather than striving for perfection.
13. Capture every to-do
Even if you are not dealing with complicated tasks, it is beneficial to create a list of each task that needs to be done. Without a clear visualization of your workload, it is simple to become overwhelmed and lose sight of your responsibilities. It is important to note that you are not the only one facing this challenge. Our research shows that 26% of deadlines are not met on a weekly basis.
In the Getting Things Done (GTD) method, a tactic involves capturing every to-do. This allows for a clearer view of tasks on your plate, making it easier to organize, prioritize, and complete work.
When you are organizing your tasks, it is important to use a to-do list app instead of a written checklist. Although crossing things off a list can be satisfying, using an app allows you to organize and prioritize your work, provide more details for important tasks, and share your to-do list with your team.
14. Try these time management strategies
When you think step by step, you increase your chances of feeling motivated. However, there are occasions when you require additional assistance to stay focused. If this is the situation, attempt utilizing a time management technique to minimize multitasking and enter a state of flow.
The GTD method is founded on the belief that being mentally aware of too much information hinders productivity and focus. Instead of relying on your mind, the GTD methodology promotes the idea of storing all work-related information in an external, well-organized source.
The pomodoro technique involves alternating between work and break sessions. Each work session, called a pomodoro, lasts for 25 minutes and is followed by a five-minute break. After completing four pomodoros, a longer break is taken. This method of working in short bursts helps to enhance productivity and maintain motivation.
Time blocking is a strategic approach to time management in which you allocate specific time slots for each activity throughout your day. This method involves dividing your work week into smaller intervals, during which you perform tasks such as checking emails, working on projects, taking breaks, or engaging in physical exercise.
Timeboxing is a method of managing time that aims to enhance productivity and decrease procrastination. It involves setting a specific timeframe for completing a task, thus creating a goal-oriented approach.
The 2-minute rule is a time management strategy that suggests completing tasks that can be done within two minutes immediately. This approach emphasizes tackling small tasks right away, as it is believed that by doing so, you will have more time and mental capacity to focus on more important and impactful work.
Don’t procrastinate creating clarity
Although you can attempt to forcefully overcome procrastination and embrace a “just do it” mindset, these approaches usually only provide temporary effectiveness. Ultimately, the most successful method for ending procrastination is to establish a connection between your work and broader objectives.
If you want to stop procrastinating, it’s important to remember that, like other personal development skills, it takes time. Building this habit doesn’t happen overnight. Instead, commit yourself to gradually creating clarity for both yourself and your team over a period of time. Eventually, you’ll notice an increase in motivation to complete tasks when you can clearly understand the importance of your work.
