Author: Barbora Sedlarikova
I'll leave it for tomorrow! Is the deadline already on Wednesday? It's okay, anyway, I have time. Each of us has heard or said similar words at some point. You could call it just laziness, but it's most likely procrastination.
Procrastination is a universal and historical struggle. It is funny because even a Greek poet, Hesiod, wrote about putting your work off until tomorrow and the day after, about 800 B.C. It is unsurprising that nowadays, in such a rushy world, we push tasks aside, telling ourselves we’ll handle them later, only to find ourselves in a last-minute panic.
But why do we do this? And more importantly, how can we stop? Let’s find out the world of procrastination together!
Why Do We Procrastinate
Procrastination isn’t just poor time management or lack of organisation. Its motives are deeply rooted in human psychology. The main factors that contribute to why we delay tasks:
Instant Gratification Bias – It is well known that our brains are a bit wired to prioritise short-term rewards over long-term benefits. That means that scrolling social media or watching an episode of our favourite show offers immediate pleasure in the form of dopamine. On the other hand, finishing a project might not bring the same instant satisfaction. That is why we often have problems leaving our phones untouched while working.
Fear of Failure – If a task seems complicated, we doubt our abilities to finish it, or we are scared to make mistakes, we may avoid starting or working on it. The fear of not producing enough good work or messing up the work we made can lead us to delay rather than face potential disappointment or work harder to overcome it.
Perfectionism—Sometimes, we set unrealistically high expectations for ourselves, which is not surprising because they are not readily achievable. Unfortunately, if we don’t think we can complete a task perfectly, we’ll stop and resign, dramatically impacting our motivation.
Decision Paralysis—We freeze when faced with too many choices or an overwhelming task. In combination with a chaotic and overwhelming life, we can get easily overstimulated, and instead of making progress, we overthink every step. This can lead to self-doubts and paralysis at work.
Lack of Motivation—Sometimes, if a task doesn’t seem meaningful or enjoyable, it’s easy to put it aside for something else. It is essential to set and clarify the reason for the task we are making and working on.
Task Aversion—If a task is tedious, unpleasant, or particularly draining, we tend to procrastinate to avoid the discomfort of tackling it. This leads to a lack of motivation and belief. As a result, our potential result might be worse than we can overlay and hide our fundamental abilities.
How to Overcome Procrastination
Procrastination can be a challenge for many people. It’s not impossible to overcome it and do something with it. Here are some science-based tips and strategies to help you take action and change your work attitude:
1. Break Tasks into Smaller Steps
A massive project can feel overwhelming and scary, making it easier to put off. Break it down into smaller, easily achievable tasks. Instead of writing a 10-page report all at once, start with smaller parts and divide it into more days (outline, introduction, 1st paragraph, …)
2. Use the Two-Minute Rule
If a task takes less than two minutes, do it immediately and don't wait for a ‘’better situation’’. This small habit prevents minor tasks from waiting and becoming overwhelming. Also, you will have a good feel for some finished work.
3. Set Clear Deadlines
Self-deadlines can be just as effective as external ones. Set your deadline earlier than the real one, but stick with it. Also, instead of saying, “I’ll do it later,” specify a concrete time, like I must have it done by 6 PM today. That helps you to stay more focused.
4. Reward Yourself
Motivate yourself with something small. Promise yourself a break, a snack, or an episode of your favourite show after completing a task. Small rewards create a positive attitude, help our brains stay focused longer, and increase our productivity.
5. Minimize Distractions
Identify what pulls your attention away and get rid of it while working. It can be anything, such as putting your phone in another room, using website blockers, or working in a quiet environment. This helps you to stay more productive and even creative.
6. Practice Self-Compassion
Don’t harm yourself by procrastinating, and don't be angry at yourself. Acknowledge it, forgive yourself, and focus again. Self-compassion helps people overcome procrastination more effectively than guilt or self-criticism, which has a negative impact on self-confidence and productivity. Being kind to yourself improves a positive mindset that supports action rather than avoidance from work.
7. Start
Commonly, the hardest part is the beginning. Tell yourself you’ll work on something for just five minutes, and you will try. Once you start, you’ll likely keep going, although you might not be sure initially. This helps you create a workflow and continue your tasks.
8. Use Time Management Techniques
Try alternative techniques of learning. For example, the Japanese Pomodoro Technique (working for 25 minutes, then taking a 5-minute break) or time-blocking (allocating specific periods for focused work) can help improve concentration and efficiency. Each of us prefers something different, so try something new.
9. Find an Accountability Partner
Sharing your goals with someone else can provide external motivation. Whether it’s a friend, colleague, or mentor, having someone check in on your progress can help you to stay on track and not give up. You can share your progress or talk to them, asking their opinions or discussing new ideas.
Final Thoughts
Procrastination isn’t a character element; it’s a challenge that can be managed and overcome if you really want to. Understanding why we delay tasks and acknowledging that you have a problem with them means you have half of your progress done. Just try to help yourself by applying practical strategies so you can take control of your time and productivity.
The key is to start small and be consistent, even with minor challenges. By doing so, you will develop habits that make progress more manageable and help you find the correct workflow.
So why wait? Start now! The sooner you take action, the sooner you'll experience the satisfaction of completing tasks and meeting deadlines!
댓글