6 Tips for Overcoming Procrastination
We all have the same 24 hours in a day, but the amount of work we can accomplish within that time frame varies. While some people seem to knock out their work without a second thought, others struggle to stay on top of their ever-growing to-do lists. I used to procrastinate A LOT. Needless to say, procrastinating can result in unnecessary stress, increased anxiety, and poor performance at work or school.
The good news is, procrastination is a habit that can be changed. I promise.
Try these 6 tips for overcoming those daunting, easily-avoidable tasks:
1. Recognize self-defeating thoughts. If you tend to label yourself as a procrastinator, or a failure, make your first effort to drop the name-calling—practice self-compassion when you notice any unhelpful or negative thoughts about your abilities to get something done.
● Example: Turn a thought such as "I'll never get this done" into "I'm trying my best."
2. Start small. Thinking about all of the things you need to do can get overwhelming. Break things down into individual items and make a list of all the small tasks you need to get done to complete each item. Cross things off your list as you go - it is so satisfying! Even though you'll still have more significant tasks, it'll feel rewarding to know you’ve taken steps to get there! If you’re having trouble getting started, try the 2-Minute Rule.
● The 2-Minute Rule: The trick is to make it as easy as possible to get started. Anyone can read a page of a chapter or put a few things away in 2 minutes. Set a timer, and your brain will naturally want to complete what you started, even when time’s up.
3. Tackle the most complicated tasks during your peak times. Everyone has different peak hours. Are you more productive in the mornings or the evenings? Figure out when you do your best work and schedule complicated tasks during that time. You’ll boost your productivity and save your energy for the things you enjoy doing.
4. Think “I get to” rather than “I have to.” It’s easier to procrastinate if you feel forced to do something- even if you’re the one putting the pressure on yourself. Just as you would change any self-defeating thoughts, view the task as an opportunity rather than a chore.
● Example:” I don’t have to take the dog out; I get to take the dog out.”
Although this strategy requires some repetition, over time, you'll naturally start to view the chore of walking your dog as an excuse to break from work or get some fresh air.
5. Try a "power hour." A power hour consists of putting away all distractions and working in parts of time (ex. 1 hour), followed by short rest periods. To maximize the outcome, honor your brain’s peaks and valleys by balancing focused time with relaxation.
6. Make tedious tasks seem appealing. Ask yourself, "How can I make this dreadful chore into something more interesting or fun?" Whether you crank up some music, turn it into a competition with yourself, or have a rewarding activity scheduled afterward, there are various ways to trick your mind into believing a dull task is captivating. Find what grabs your attention and works best for you.
Breaking the procrastination habit isn't easy.
And while it might not be entirely avoidable, sometimes the most important thing you can do is get started. Remember, every step you take is progress!
References
https://www.psychologytoday.com/us/blog/better-perfect/201703/11-ways-overcome-procrastination
https://www.verywellmind.com/tips-for-overcoming-procrastination-2795714
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
