How to Overcome Procrastination with Proven Strategies
We live in a fast-paced world where our schedules are constantly filled with different tasks. We have discussed in previous articles how to steal time from work (available here). We have also talked about burnout and how to reduce it (available here). It is clear that leading a company comes with its own unique set of challenges.
Ideally, we could tackle everything right away, freeing ourselves from the stress of looming deadlines. Unfortunately, that’s not the reality for most of us. The thought of a growing pile of documents waiting for our review often leaves us feeling stuck. These mental blocks prevent us from completing our work, causing the pile to grow even larger. In the end, we fall into the cycle of procrastination.
Procrastination is a phenomenon that affects many people, both in their personal and professional lives. It is often seen as a problem of laziness or lack of discipline, but the truth is more complex. Mel Robbins, a prominent motivational speaker and life coach, is known for her famous “The Five Second Rule” concept1. In essence, it highlights the importance of acting quickly to overcome procrastination and self-doubt.
Let’s explore more about the true nature of procrastination and provide you with effective strategies to overcome it.
What is procrastination?
Procrastination is the act of postponing tasks that we need to complete, often choosing more enjoyable or less challenging activities instead. This behavior can have various causes, such as fear of failure, lack of motivation, anxiety, and poor time management. Rather than being simply a matter of laziness, procrastination can be deeply rooted in our thought patterns and emotions.
What causes procrastination?
Surely, no one intentionally chooses to procrastinate. When overwhelmed with a multitude of responsibilities, it seems logical to just get things done. Yet, the question persists–why do we still procrastinate? It may not be a simple lack of willpower or motivation. In many cases, procrastination is a symptom of something deeper, whether it’s stress or poor time-management skills. Understanding these underlying causes is key to overcoming it.
Let’s explore some of the most common causes.
1. Perfectionism
The fear of not doing something perfectly can lead to delaying its start. Unrealistic expectations can be paralyzing. Sometimes, people postpone tasks in hopes of feeling more inspired. Other times, it’s because they believe they could do better, so they postpone completing the task. Ultimately, this creates a vicious cycle–wanting perfection but fearing they won’t meet their own expectations.
2. Fear of Failure
This ties closely with perfectionism. We have previously discussed the concept of imposter syndrome (which you can read more about ). When we fear a negative outcome or worry that our efforts will eventually fall short, we tend to procrastinate. The pressure to meet these impossible standards leads to hesitation, as we become overly focused on avoiding failure rather than succeeding. This constant worry can cause us to delay tasks indefinitely, adding even more stress.
3. Lack of Motivation
Sometimes the reason behind our growing pile of unattended tasks is obvious: we’re simply not motivated to tackle them. It’s straightforward–when we lack inspiration or there are few incentives to complete a task, we tend to put it off. Without a clear reason or sense of purpose, it is easy to postpone it. A lack of connection with the task’s importance or outcome can further decrease motivation.
4. Time Management Issues
As our business grows, so does the amount of responsibilities. It can feel daunting managing everything efficiently, especially when our work hours stretch into our personal life. This often leads to time management issues, ultimately resulting in procrastination. The inability to prioritize tasks effectively only adds to the problem, making it harder to focus on what truly needs to get done.
5. Distractions and Lack of Focus
As we mentioned earlier, we live in an incredibly dynamic environment, where distractions are everywhere. In the digital age, it’s no surprise that our attention is easily pulled in different directions. This constant stream of distractions makes it difficult to stay focused, often leading to procrastination. Maintaining focus becomes a challenge as distractions make it easier to get sidetracked.
Strategies to Overcome Procrastination:
Putting off our responsibilities for a later time and procrastinating is the easiest thing to do. However, this will only lead to added stress and negative outcomes, jeopardizing both our health and our company. Luckily, procrastination is a habit, and like all habits, it can be broken. Let’s discuss some strategies to overcome procrastination.
1. Break Tasks into Smaller Steps
One of the reasons we procrastinate is that tasks can seem overwhelming. An easy way to overcome this is by breaking a large task into smaller, manageable steps. This can make it seem less intimidating and easier to tackle. This method allows you to focus on each small step with greater focus and precision.
2. Set Clear and Realistic Goals
Set specific and achievable goals. This goes hand in hand with the previous point, as clear goals give you a sense of direction and help you track your progress. Moreover, setting clear goals can boost motivation by making the path forward less overwhelming and more structured. It provides focus, reduces the temptation to procrastinate, and ensures you stay on track without feeling discouraged.
3. Use Time Management Techniques
The European Institute of Postgraduate Technical Techniques recommends using the Pomodoro Technique. This consists of working for 25 minutes and then taking a 5-minute break, which can help you stay focused and productive. You can also prioritize your tasks using priority matrices. A good example is the one developed by Stephen Covey, author of The 7 Habits of Highly Effective People. He was inspired by the works of Dwight Eisenhower to develop the Eisenhower Matrix, a popular task management tool.
4. Eliminate Distractions
Identify and eliminate distractions that prevent you from concentrating. If you are working from home, designate a specific area solely for work. Optimize this environment by ensuring you have all the necessary equipment. Additionally, make sure to turn off any unnecessary phone notifications to minimize interruptions and set time limits for social media use.
5. Practice Self-Compassion
It is important to take breaks from time to time. Be kind to yourself and understand that everyone procrastinates at some point. Instead of being harsh on yourself, acknowledge your patterns and work to change them gradually. Practicing self-compassion allows you to approach your habits with a growth mindset rather than one of criticism.
6. Seek Support
Seeking support and discussing your difficulties with a trusted person can offer valuable perspective and motivation. This can be a friend, a colleague, or a mentor, and their insights can have a profoundly positive impact on you. Additionally, consider working with a coach or therapist to help you identify and address the underlying causes of your procrastination. Engaging with a trusted individual who understands your challenges can make the journey toward change feel less daunting.
7. Visualize Success
Finally, imagine how you will feel and what you will achieve when you complete your tasks. This goes back to one of Covey’s habits that we mentioned earlier: begin with the end in mind. Similar to setting clear goals and deadlines, positive visualization can increase your motivation and help you overcome procrastination.
Conclusion
Procrastination is more than just a matter of laziness; it is a complex behavior rooted in our emotions and thought patterns. Regardless of its causes, procrastination is ultimately a habit. This knowledge provides reassurance, that no matter how challenging it may be to break, it is still changeable.
By understanding its underlying causes and applying effective strategies, you can overcome it and enhance your productivity. Don’t let procrastination stand in the way of your goals. Start implementing these tips today and experience a positive transformation in your life.
Sources:
[1] https://www.ted.com/talks/mel_robbins_how_to_stop_screwing_yourself_over?subtitle=en&lng=es
[2] https://www.franklincovey.com/the-7-habits/
