How To Stop Procrastinating: 5 Simple Tips That Actually Work

1 minute read

Published On: May 2, 2024

Do you have a long to-do list to tick off? Or have you ever put off a report for a later time? That can apply to almost everything – starting a workout, reading a book, or responding to a message, but postponing it and scheduling it for a later period. If these scenarios sound familiar, you may need to learn how to quit procrastinating.

We present to you this 15-day program till 19th January 2024, specially curated to help you create a healthier and happier new year for yourself. Learn from experienced mental health, fitness, and nutrition experts how to quit unhealthy habits and adopt a healthy lifestyle in the new year. In this blog, mental health expert Anushree Chatterji will guide you on how to reduce procrastination.

What you need to know:

Understanding procrastination
Root causes of procrastination
Strategies on how to stop procrastination

Understanding procrastination

Procrastination is the process of intentionally delaying a task at hand, even if it has negative consequences on your daily life. The tasks we often put off tend to be those we are motivated to complete.

Is procrastination the same as laziness? No, laziness is a different concept. When we are lazy, we usually know exactly what needs to be done and how to do it. The challenge lies in finding a compelling reason or motivation to get started. In this case, the “why” behind the task doesn’t inspire us enough to take action.

Root causes of procrastination

Here are some leading root causes of procrastination:

Fear of failure or success

Fear of failure and success can make you fearful of criticism and postpone planned work.

Perfectionism

A long list of tasks can often make simple tasks seem overwhelming and exhausting. Finishing these tasks when you have anxiety can be very tough as you might fall into the cycle of perfectionism, also called a procrastination-paralysis cycle. You always want perfect outcomes and do everything right the first time. You might refuse to submit a task with errors or flaws, which can lead to further delay in work.

Lack of motivation or goal clarity

Low-value results and outcomes, coupled with unclear goals and clarity, can lead to a lack of motivation, causing delay and further procrastination.

Strategies on how to stop procrastination

Here are some effective and actionable strategies you can use to tackle procrastination:

Time management techniques

Eat that frog, they say. Identify when you are most effective and get the most difficult tasks done first. Set aside specific times for tasks, focus on the process, and eliminate distractions, thereby creating an environment conducive to productivity.

Utilizing the Pomodoro technique

Leverage the Pomodoro time management technique, focusing on 25 minutes of efficient work and a 5-minute break. Take one long break of 15-20 minutes after 4 successive work intervals. Each work interval in 25 minutes is called a Pomodoro.

Setting realistic goals and deadlines

Every morning, as soon as you get to work, plan your day. Make sure that your task list is practical. Don’t overestimate your capacity to complete tasks unless you are sure. Taking up a lot of work can cause delays in timelines and result in missing deadlines. Plan your work beforehand and realistically to manage your time efficiently.

Practising self-compassion

Take short breaks every now and then. Try some shoulder and neck stretching exercises to get an energetic boost, which can also release excess stress. Remind yourself of the reasons behind your journey and trust the process. ‘I am a doer. I love staying fit.’ These healthy affirmations can be powerful motivators, and repeating them like a mantra can reinforce your commitment to your goals.

Ask yourself the right questions

Instead of questioning whether to do a task now or later, reframe your approach. Ask yourself what the first step should be. This shift in perspective provides a clear, actionable answer and sets you in motion.

Break down bigger tasks

Lastly, focus on gradual progress rather than expecting overnight miracles. For instance, to gauge your fitness levels, break down your goals into smaller, manageable segments, such as getting 10-15 minutes of exercise daily. This approach emphasizes consistency, making the journey more achievable and less intimidating.

So, how to stop procrastinating? Transform your procrastination triggers into motivators. Make a tedious task enjoyable by rewarding yourself upon its completion. It is also alright to seek help or delegate tasks, so your workload is distributed.

If you are wondering how to stop procrastination in your mind, try completing your tasks slowly and steadily to ensure you are not prolonging your distress and develop good habits to maintain consistency.

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