(Fast forward a week later and an hour to the deadline, you realised you barely started on the task – screams panic!)
Procrastination is a common behaviour that many of us are guilty of (this author included) - you are not alone! While occasional procrastination may appear harmless, it could be debilitating for those who are trapped in this complex and self-defeating cycle. Seeking short-term relief from avoiding the task in exchange for longer term negative consequences such as poorer work performance and relationships can also impact our stress levels and self-efficacy.
Identify Underlying Causes
To begin with, it is important to understand why procrastination happens for the person involved. People procrastinate for various reasons. Some individuals hold high standards of their work and fear perceived failure, including not being able to achieve that level of perfection. Others may lack motivation to start a task or may have difficulty sitting with uncomfortable feelings such as boredom or work anxiety. Identifying the underlying causes or possible triggers of your procrastination could help in developing practical and effective strategies to overcome this.
Strategies to Manage Procrastination
1. Setting Realistic Expectations
How do you know when your expectations need to be adjusted? This might be the case if an objectively realistic/ reasonable task feels too challenging and you are demotivated from starting. Seeking feedback or consulting with supportive peers/ mentors might help us gain new insights and renewed motivation to complete our task within the given timeframe.
2. Breaking Tasks Down
Complex tasks/ projects can feel overwhelming, and it is often easier to push them to the bottom of the to-do list. However, putting them off can lead to heightened stress due to looming deadlines. One simple strategy could be:
Breaking down the task into smaller, achievable steps. For instance, instead of attempting to write a 1000-word essay in a single day, break it down into writing 200 words per day.
Reward yourself with a treat such as cup of coffee from your favourite café or a massage when small/ mundane tasks as well as milestone goals are achieved.
3. Scheduling
In addition to the above, these scheduling tips can help us be more intentional in setting aside time to complete important tasks:
Create a task list with timelines and prioritise them based on their importance and urgency. You could review this at the start and end of your workday too.
Time yourself (if necessary) to gauge how much time you actually take to complete tasks.
Allocate specific time-slots in your schedule for specific tasks, and ensure sufficient time (with some buffer) is given.
Attempt the Pomodoro (or other) time management techniques: Work in focused time-intervals (e.g. 25 minutes) and take short breaks in between. Ensure that your work plans are achievable within the timeframe set to avoid discouragement.
4. Challenging Unhelpful Thoughts
In some cases, people procrastinate due to fears of criticism or perceived failure. These thoughts may become 'unhelpful thoughts' if it becomes exaggerated, entrenched and hinders our progress on tasks. To address this, try re-evaluating these thoughts by seeking evidence for/against them or reframing them with more self-compassion. For example, you could ask yourself: “What feedback have I received regarding the quality of my work?” or “Are the requirements for this task as high as I perceive?”.
Having alternative and balanced thought patterns may not be easy. Do consider seeking support from trusted family members, mates or professionals if you find it difficult to challenge these thoughts on your own.
5. Minimise Distractions
Keeping your workspace clean and free from possible distractions can be beneficial. Choose a quiet and conducive environment especially when doing focused work, and remove likely interruptions or noise distractions, such as being with others who like to chat. Additionally, it might help to turn off email/ phone alerts including social media applications. Understanding your own pitfalls and preferences is important in creating an environment that is conducive for you.
Breaking the cycle of procrastination is not easy, especially if it is an entrenched “habit”, but you will gradually get better with consistency (and doing what works best for you).