Addressing procrastination
- Philip Brophy
- Mar 26
- 3 min read
From dread to drive • 3 min read
One study found that having your phone within reach, even without using it, can worsen your performance by 20%.
Introduction
Ok, let’s get down to business and run through the final steps to address procrastination!
We’ve run through some initial key methods. These included: breaking down tasks into manageable subtasks; setting rewards to get us started; identifying the smallest first step to motivate us into action; and ensuring self-accountability for our workflow.
The next steps include:
Removing distractions:
How about scheduling in blocks of time for specific tasks? During these slots, exit your internet browser and ban your phone to a drawer. Don’t allow yourself to be seduced by them until you’ve completed your task. You can even fight fire with fire by using apps like Pomodoro—this sets an alarm for 25 minutes with five-minute break intervals to harness your levels of focus.
Scheduling 'procrastination time' in your day:
If you’re a chronic procrastinator, own it! Schedule in breaks so that you allow time for taking a walk, whatsapping…whatever else it is that allows your mind to drift...when you block this time in your calendar, you can rid yourself of the guilt associated with procrastination. Once you’re refreshed, productivity will follow!
Working within your resistance level:
Find your resistance level. For example, could you focus on proofreading for an hour? Nah, yuck! How about 30 minutes? Hmm…doable! Shorten the amount of time until you find a period with which you’re no longer resistant to the task. Then do it.
Setting some daily non-negotiables:
At times, we’re just not bothered to complete certain tasks. Setting daily non-negotiables can help with this. This means committing to certain actions every single day no matter what. Once we’ve already committed to these, they become tasks that we no longer have to think about.
Stop catastrophising!
All procrastinators make a mountain out of a molehill. However big or small the task, the pervasive mindset is, “this is gonna be unbearable!” The reality is...it’s not going to kill you. So, reframe your way of thinking e.g., “Ok this isn’t my dream task, but I’ll get through it.” And remember, you don’t have to be perfect. You just need to be good enough.
Switch perspectives:
Shift the “I have to do this” mindset to “I want to do this”. A change in perspective helps recalibrate our psyche to get moving – transforming a dull, looming task from a threat to a challenge to conquer! Also, eliminate yourself from all berating thoughts such as, “If only I’d started earlier, I’m such a loser!” Research shows that forgiving yourself for past procrastination will help you stop putting off working on a task. What’s done is done. Make today count!
Key takeaways
Set yourself daily non-negotiable tasks to set a minimum standard and schedule in non-working time so you can rid yourself of the guilt associated with procrastination.
Switch perspectives from “I have to do this” to “I want to do this” and forgive yourself for past procrastination. Forgiving yourself helps you to stop putting off working on a task.
Stop catastrophising! All procrastinators make a mountain out of a molehill. The reality is...it’s doable. It’s not going to kill you.
Think big. act small
By reframing our ways of thinking, focusing on what we can do today, and not on what we didn’t do yesterday, we can make today count. In the next lesson, we’ll run through our key takeaways around procrastination, creating new routines to build both productivity and self-esteem.
Content sources
Forbes, 2021, Amy Blaschka, ‘You're Not Lazy; You're Scared: How to Finally Stop Procrastinating’
Forbes, 2021, Caroline Castrillon ‘How to Stop Procrastinating and Start Accomplishing’
Forbes, 2020, Stephanie Burns, ‘4 Ways to Stop Procrastinating And Start Doing’
Harvard Business Review, 2018, Meng Zhu ‘Why We Procrastinate When We Have Long Deadlines’
Harvard Business Review, 2016, Caroline Webb, ‘How to Beat Procrastination’
Psychology Today, 2021, Matt Huston, ‘10 Tips for Turning Procrastination into Precrastination - How to get started with getting started’
Psychology Today, 2017, ‘11 Ways to Overcome Procrastination Easy tips to stop putting things off’
Psychology Today, 2021 ‘Why We Procrastinate’
Scientific American Mind, 2009, Trisha Gura, ‘I’ll Do it Tomorrow’
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