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.
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.1 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 23 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.2
2. Examine Why You Are Procrastinating in the First Place
“Is there something about the task that’s intimidating or difficult? Do you need more information or resources? Once you understand why you’re avoiding the task, creating an action plan for tackling it will be easier. Suppose the reason is that you’re distracted, distance yourself from the distraction. If it’s a lack of motivation or interest, explore why you’re doing the task in the first place.” – Jeanette Lorandini, LCSW, Owner and Director of Suffolk DBT
3. 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.3
4. Stay Away From All-or-Nothing Thinking
“Procrastinators tend to be perfectionists and have all-or-nothing thinking. For example, ‘If I can’t finish it today, what’s the point?’ Instead, create mini-goals which are usually measurable, small, steps that are achievable and on a schedule. So take the time and break down your project into bite size pieces over time so you can do a little at a time and be successful in your efforts! You can even start with the parts that feel easy and that you enjoy.” – Anna Hindell, LCSW-R, CIYT
5. 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.4
6. Surround Yourself With Like-Minded People
“Having the right kind of support system can be crucial in beating procrastination. Whether it’s a family member, friend, or online community, find someone who will encourage you and help you stay on track. And remember that every time you reach a goal or accomplish something important, you’re in good company—so celebrate your success!” – Candace Kotkin-De Carvalho LSW, LCADC, CCS, CCTP, Clinical Director at Absolute Awakenings
7. 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.
8. Give Yourself Deadlines for Completing Tasks
“Knowing when something needs to be completed can help add structure to your day and prevent procrastination from taking over. Consider setting consistent times throughout the week for when you’ll complete specific tasks. Additionally, set deadlines for yourself that are realistic and achievable so you don’t become discouraged by the task at hand.” – Jeanette Lorandini, LCSW, Owner and Director of Suffolk DBT
9. 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.5
10. Change Your Mindset
“Don’t think about how much time the distraction wastes; think about what you could accomplish if you were fully engaged with your goal. Think about how much more money you would earn, how many more people you’d help, and how much happier you’d be. You’ll find it easier to focus on accomplishing your goals once you change your mindset.
Your mindset is just as easily influenced by positive self-talk as negativity. Positive self-talk can have a powerful effect on how you feel, act, and perform. Positive self-talk can aid in seeing yourself accomplishing the end result of your goal even before you start working towards it. It’s essential that you believe in yourself and your ability to succeed.” – Colleen Wenner, LMHC MCAP LPC, Founder & Clinical Director of New Heights Counseling & Consulting, LLC
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11. 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.
12. Focus on All the Benefits
“Our thoughts greatly impact how we perceive our work—and unfortunately, negative thinking often plays a major role in procrastination. When you find yourself avoiding a task or putting it off until later, take time to think about all the benefits that come with completing it: improved self-esteem, greater satisfaction and achievement, and less stress and worry. By shifting your mindset from ‘this is something I don’t want to do’ to ‘this is something that will make me feel good when it’s done,’ you’ll be able to get started on that task—and ultimately, overcome your procrastination for good.” – Candace Kotkin-De Carvalho LSW, LCADC, CCS, CCTP, Clinical Director at Absolute Awakenings
13. 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.6
14. Remember That You Have Choices
“Whatever you are procrastinating about, identify if this something you are doing by choice or not. If you take ownership that it is your choice, you will feel a different sense of ownership over the goal. When people procrastinate, they tend to feel so overwhelmed that they can’t begin and then the procrastination breeds more anxiety because they feel behind in the project. Remembering that you are choosing to do this and no one is forcing you, is critical in feeling the agency and ownership over the project and process. It will be easier to move forward with the small steps you create.” – Anna Hindell, LCSW-R, CIYT
15. 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.7
16. 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.8
17. Create a Positive Environment That Emphasizes Productivity
“Surround yourself with motivated and hardworking people—their energy will be contagious. Make sure your workspace is comfortable to work in and remove anything that could be distracting. If possible, try to eliminate digital distractions such as social media or emails for at least an hour before beginning a task so you can focus without interruption.” – Jeanette Lorandini, LCSW, Owner and Director of Suffolk DBT
18. 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.9 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.
19. 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.
20. Appease Your Inner Perfectionist
“Many of us are plagued by an inner critic constantly telling us that we’re not good enough and can never get things right. This voice in your head also leads to procrastination, as it encourages you to avoid taking risks or making mistakes. Fortunately, there’s a way to deal with this: change the way you talk to yourself. Learn how to be kinder and more compassionate with yourself, and focus on your progress instead of obsessing over your mistakes or failures. This can make a big difference in helping you overcome procrastination—and ultimately achieve success in whatever you set out to do.” – Candace Kotkin-De Carvalho LSW, LCADC, CCS, CCTP, Clinical Director at Absolute Awakenings
21. 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.2
22. Don’t Compare Yourself to Others
“Comparing yourself to others will only lead to feelings of inadequacy. Procrastination already makes us feel inadequate, but comparing ourselves to others will only amplify those feelings. Instead, focus on your strengths and abilities, not how others might complete the tasks. Put into practice visualization techniques.
Visualization helps you imagine yourself achieving your goal the best way you can. Be creative in your approach. Ask yourself, ‘How do I want to accomplish this task?’ Take ownership of the task and see yourself succeeding, happy, and enjoying life.” – Colleen Wenner, LMHC MCAP LPC, Founder & Clinical Director of New Heights Counseling & Consulting, LLC
23. 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.10
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.11 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). People who have been diagnosed with Obsessive-Compulsive Disorder may struggle with procrastination due to the challenge of dealing with their compulsions.12
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.13 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.
For Further Reading
Overcoming Procrastination Infographics
