Whether it’s putting off a work project or waiting until the last minute to turn in a class assignment, many of us struggle with procrastination. With procrastination, you want to do something and plan to do it but you may not feel like it or have the energy to initiate the action. Procrastination involves knowing that it is a bad idea to put something off but doing it anyway. Individuals who are creative or who struggle with focus and concentration can be more prone to procrastination.
Procrastination can lead to increased stress which means that we may not always be thinking clearly when it’s time to get work done.1 Even with these consequences, sometimes you may feel that it’s just easier to work under pressure. There are many people who believe that they do their best work when they are almost to a deadline and while this may be true, they can also be more likely to experience emotional distress or increased stress due to the habitual practice of waiting until the last minute.
13 Tips for Overcoming Procrastination
Even though there may be a positive outcome, procrastination can incur stress that could have been avoided with planning, time management, and motivation. However, the root of procrastination is often anxiety about the outcome of the finished product and feeling overwhelmed about the task at hand. 3 This is especially common when you are balancing multiple responsibilities and tasks at one time. If procrastination is impacting your productivity or your quality of life what can you do to address it?
Here are 13 tips to help you overcome procrastination:
1. Prioritize Your Tasks & Responsibilities
Take an inventory of what you would like to accomplish and its degree of importance. Write it all down in a list and rank or color code the tasks that require immediate attention and energy. You can also prioritize the tasks that have the shortest deadline and push back the ones that are not as urgent.4
2. Divide the Task Into Smaller Parts
It can feel overwhelming to take on a major task or responsibility and it can be helpful to break it down into a series of smaller tasks to complete. Think about what the first, second, and third steps of the process would be and tackle each step individually.5
3. Take a Break in Scheduled Increments
When struggling with procrastination, it can sometimes be difficult to focus for long periods of time. Make a goal of working for 20 to 30 minutes at a time and then taking a break for 5 to 7 minutes. Taking a break when you need one can help you to feel refreshed and ready to continue your task.6
4. Celebrate the Small Wins
It’s good to acknowledge your accomplishments no matter how small they are. Taking inventory of what you have completed already can help you to feel more optimistic and positive about the future and increase your motivation. Recognize yourself for the efforts that you have made towards your goal and allow yourself to be proud of it.
5. Delegate When You Can
Think about the tasks that you have to complete and what responsibilities you can delegate to others. Delegating can free more time for you to finish the task that you have to accomplish. It can also help to establish and build professional rapport with your colleagues or team members.7
6. Define the Outcome You Want
What is your endgame? What results do you expect? Consider the big picture aspect of the responsibility or task ahead of you. Does it help you personally or professionally? Why does the task need to be accomplished? Understanding what you want can help you to act in a more focused and systematic way.
7. Get an Accountability Partner
Having an accountability partner can be helpful in staying focused. Scheduling frequent check ins with your partner can give you the motivation you need to stay on task. You can also get the benefit of hearing someone else’s perspective and ideas.8
8. Try a Mindfulness-Based Exercise
Experiencing procrastination can lead to increased anxiety and stress. Mindfulness techniques like grounding exercises and meditation can be helpful in addressing your anxious thoughts and reframing them in a way that is healthy. It can also be a great way to calm down your racing thoughts and proceed more thoughtfully and with intention.9
9. Identify What Makes You the Most Productive
Do you need to write down an outline before starting? Is there a favorite song that gives you inspiration? Do you find yourself having new ideas after taking a nap? Integrate these practices on a consistent basis into your regular work schedule. Doing work that you are passionate about can also help you to be more productive as you feel more energized and positive.10
10. Consider the Impact on Your Health
Procrastination can lead to increased stress which can have a detrimental effect on your cardiovascular health and increase your chances of having high blood pressure. Making healthy food choices can lead to increased motivation and energy.11 Consulting with a nutritionist on ways to integrate healthy options into your daily life can be a good first step in committing to a healthier way of life.
11. Be Honest With Yourself
Set some boundaries around the tasks and responsibilities that you decide to say yes to. It’s important to be realistic about the time that you can feasibly allot to tasks without spreading yourself too thin and stressing out. Give yourself permission to make decisions that are in alignment with your goals and aspirations.
12. Think Outside the Box
Find a system that works for you and stick to it. Give yourself a soft deadline before the actual deadline and try to work ahead as much as possible. An internet-based productivity tool like RescueTime or Leechblock can help you to stay on tasks with frequent prompts and decrease your distractions.4
13. Write It Down
Organize your tasks and color code them by when you need to have them accomplished. Consider using a calendar or organization application that will give you notifications and reminders of the duties you need to finish. Crossing items off the list that you’ve completed is a great way to feel accomplished and motivated to continue down the list.12
Procrastination & Mental Health
In some cases, procrastination can have a mental health component. A recent study conducted among college students, found that procrastination was closely tied to poor mental health and more psychological distress.13 Symptoms associated with depression can include hopelessness, fatigue, and loss of energy. Being easily distracted and struggling with organization and impulsivity can be an indication of attention deficit hyperactivity disorder (ADHD). Individuals who have a diagnosed Obsessive-Compulsive Disorder may struggle with procrastination due to the challenge of dealing with other compulsions.14
Procrastination can also indicate that there is an underlying emotional issue. Self-doubt, low self-esteem, anxiety or fear of failure can cause us to procrastinate. In some situations, irrational thoughts can lead us to struggle with procrastination. Having a low frustration tolerance and imagining the worst possible outcome can impact our productivity and motivation to complete tasks.15 Processing these underlying emotions in therapy with a mental health professional can help you to address the root issues behind procrastination and improve your overall life satisfaction and emotional well-being.
Additional Resources
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
