Outsmarting procrastination: tips and tricks to beat the habit and boost productivity
We’ve all struggled with procrastination at some point. Delaying, avoiding, and procrastinating is very common. But putting off tasks and responsibilities can build up and impact our career, personal and social life, and even our health. Let’s talk about some proven tips and strategies that you can use to beat procrastination.
Why do we procrastinate?
We tend to think of procrastination as a result of laziness or a lack of self-control. However, the real reason behind it is much more complicated. It’s not a lack of time management skills or self-discipline that makes us put off tasks, but often a coping mechanism for dealing with anxiety. Fear of failure, social anxiety, stress, or perfectionism are common reasons that we avoid doing what we need to do. We may also delay doing completing a job simply because we don't enjoy the task or are overwhelmed by multiple priorities.
When we set unrealistic expectations for ourselves, we may find it difficult to start or complete tasks because we fear failure or making mistakes. We worry about the outcome, so we put off doing the job.
To develop effective coping strategies, it is important to understand how procrastination and mental health are related.
How procrastination impacts our mental health
When we don't meet our own expectations or the expectations of others, we may feel guilty or ashamed. This can lead to feelings of worthlessness and self-doubt, which can affect our self-esteem. These negative emotions can be damaging to our mental health, that’s why it’s important to notice when we procrastinate and build the tools to change our behaviour.
Strategies to overcome procrastination
Build awareness
Check-in with yourself and try to notice when and why you procrastinate. Are there certain chores or tasks that you put off more than others? Are you delaying completing a project because you don’t enjoy it or because you’re worried about how it will turn out?
To curb procrastination, it’s important to notice the signs before it starts. The longer you wait, the more impossible it may feel to complete a task. The more impossible it seems, the less motivated you’ll be to begin.
Break tasks into manageable steps
When we think about all we have to do, it can be overwhelming and difficult to know where to start. But if we just take it one small step at a time, any task or project can feel a lot more manageable. As long as you have a clear plan of action and a roadmap for completing the task, it will be easier to break it into small, easy chunks. Set smaller, achievable goals for yourself, and celebrate your progress along the way.
Reward yourself
An effective way to train your brain and change your habit of procrastination is by using positive reinforcement. By rewarding yourself when you complete a task or project, you become more motivated. Give this a try the next time you feel the urge to procrastinate:
Set a timer for 20–30 minutes and focus on your task without distractions.
When the timer goes off, take a 5-minute break and treat yourself: make a snack, have another cup of coffee, call a friend.
Approach the task in creative ways
If your work is repetitive and unchallenging, try to disrupt your everyday routine by getting creative – work from a different location, listen to a different playlist while you work, etc. Our brains like novelty – changing up our routine and working in a different way helps to make the job more interesting.
Show yourself compassion
Try not to be too hard on yourself, as procrastinating is a natural part of human behavior. Don't blame yourself for not meeting the deadlines; instead, try looking for a solution. And to overcome procrastination, you have to understand its causes and build coping mechanisms.
Find support
If you feel like procrastination is a frequent problem, it may take more than these strategies to tackle it. Procrastination can also be a possible sign of depression. The fundamental difference between depression and feeling tired or down is that those feelings persist – they can last for weeks or months. For instance, if you feel too tired today to accomplish a task, that feeling usually changes in a day or two. For people who experience depression, that's not the case.
When the feeling of tiredness, apathy, and avoidance of getting things done lasts for a significant period of time, reach out for help.
If these methods of coping with procrastination don’t work and it doesn’t go away, it may be time to consider counselling. A counsellor can help identify the right tools for you to manage procrastination.
Information for this blog post was provided by registered social worker, Marcus Cheung. Learn more about our counsellors.