Procrastination, characterised by the habit of postponing tasks until the eleventh hour or avoiding them altogether, is a common behaviour that most individuals engage in to varying degrees. According to Jeff Temple, PhD, a licenced psychologist at the University of Texas Medical Branch, procrastination is not inherently harmful and is considered a normal aspect of human behaviour. If you’re seeking ways to overcome procrastination, consider these 7 tips provided by psychologists.
What is procrastination?
According to Jeff Temple, there are times when we delay taking action for the sake of our mental well-being or to allow our thoughts to develop before making a move. Procrastination can stem from different motives, ranging from simply wanting more enjoyable activities to engaging in harmful behaviours like perfectionism, and being afraid of achieving success or facing failure.
Studies have indicated that individuals often prioritise immediate feelings of happiness over long-term objectives. This can lead to delaying tasks if they are perceived as difficult, unenjoyable, or lacking in immediate gratification. Additionally, various factors can increase one’s aversion to certain tasks, with the presence of multiple triggers making procrastination more likely. Tasks that are frustrating, challenging, monotonous, unclear, unrewarding, and without personal significance are typically the ones most prone to procrastination.
Procrastination Types
Interestingly, not all procrastinators are the same, says Alyssa Mairanz, LMHC, CDBT, founder and executive director of Empower Your Mind Therapy. There are six different types of procrastinators, and figuring out which category (or categories) you fall into can help you overcome your specific challenges.
According to Mairanz, individuals can embody a combination of all procrastination types, underscoring the significance of recognising both the various types of procrastinators and how one relates to the root causes of their specific procrastination tendencies.
Psychologists provide six essential observations for individuals who have a tendency to procrastinate, which I will subsequently discuss individually.
1. I will then discuss seven key psychological discoveries for procrastinators. I will explain procrastination typologies if you are interested.
2. The visionary dreamer excels in conceptualizing ambitious ideas yet often encounters difficulty in execution and maintaining focus on the concrete actions necessary for their realization.
3. The worrier suffers from a crippling fear of failure and harbors a variety of unfavorable thoughts about the project’s likelihood of success.
4. The defier eschews task completion due to a sense of superiority or entitlement, experiencing annoyance or resentment toward the obligations placed upon them.
5. Crisis-makers require the urgency and pressure of an imminent deadline to stimulate their productivity.”
6. The over-doer habitually accepts an inordinate number of tasks, struggles with prioritization, and consequently fails to bring many to completion.
Someone who strives for perfection is afraid of not completing a task flawlessly. They prefer to delay or avoid entirely if they believe they cannot execute the work perfectly.
The visionary dreamer excels at conceptualizing grand ideas, yet struggles with executing and staying focused on the practical steps required to bring them to fruition. The visionary dreamer possesses a remarkable ability to conceive groundbreaking concepts and innovative solutions that have the potential to shape the future. An endless stream of creativity flows through their minds, fueling their dreams and aspirations. However, when it comes to implementing these ideas into reality, the dreamer often encounters challenges. They may find themselves overwhelmed by the details and logistics necessary for execution, causing them to lose focus and momentum.
Despite their difficulties with practicality, the dreamer’s vision remains unparalleled in its scope and imagination. They thrive in environments that encourage blue-sky thinking and out-of-the-box ideation. Collaborating with individuals who excel at project management or execution can help the dreamer bridge the gap between vision and realization. By leveraging their strengths in conceptualization while also acknowledging their limitations in implementation, the Dreamers can set themselves up for success in bringing their dreams to life.
The warrior fears failing and has many negative thoughts about the approaching mission. They think it’s better to not try than to fail or make mistakes.
The definer avoids completing tasks due to a sense of superiority or entitlement, feeling annoyed or even resentful towards the responsibilities assigned to them. It can be difficult for people to avoid procrastination when they feel entitled or superior. This behavior often stems from a sense of disdain for assigned tasks, leading to avoidance and delay in completing them. To overcome this mindset, it is crucial to cultivate self-awareness and understand the root cause of these feelings. Reflection on one’s attitudes towards responsibilities can help shift perspectives and foster a more proactive approach.
Setting specific and achievable goals can also aid in tackling procrastination. Breaking down tasks into smaller, manageable steps can make them less overwhelming and more attainable. Establishing a routine or schedule to allocate time for tasks can create structure and foster a sense of accountability. Seeking support from friends, family, or mentors can provide encouragement and motivation during challenging times.
Additionally, practicing mindfulness techniques such as deep breathing or meditation can help manage stress and improve focus. Engaging in regular physical exercise has been shown to boost mood and productivity levels, combating tendencies to procrastinate. Celebrating small victories along the way can also reinforce positive behaviors and build momentum towards achieving larger goals.
You can overcome procrastination by adopting these effective strategies and a growth-oriented mindset.
Those who thrive in crises require the urgency and tension of a looming deadline to kick start their productivity. They deliberately delay starting a task until the eleventh hour, as it is only then that they feel driven to complete it.
The over-doer tends to agree to an excessive number of tasks, struggles with prioritization, and ultimately fails to complete them. The over-doer often finds themselves overwhelmed by saying yes to too many tasks, leading to a lack of focus and productivity. Prioritization becomes a challenge as they attempt to juggle multiple commitments simultaneously. This can result in incomplete projects and feelings of frustration. To overcome procrastination, it is important for the over-doer to learn how to effectively prioritize tasks based on their importance and deadlines. Setting realistic goals and creating a daily schedule can help you stay organized and focused. Additionally, breaking down larger tasks into smaller, more manageable steps can make them feel less daunting and easier to tackle. Taking breaks when needed and practicing self-care are also important for maintaining motivation and avoiding burnout.
Strategies for Overcoming Procrastination
It’s crucial to be kind to yourself and recognize that everyone struggles with procrastination at times. However, if procrastination begins to harm your personal or professional life, it’s time to take action. There are many effective strategies available to help you break the cycle of procrastination and develop better habits. Whether you prefer making small changes each day or trying out new techniques, these expert tips can be a game-changer when you feel the urge to procrastinate next time.
To stop procrastinating, psychologists recommend implementing the following 7 tips:. First, break tasks into smaller, more manageable steps to reduce overwhelm. Second, set specific and achievable deadlines for each step to stay on track. Third, create a structured schedule with designated blocks of time for work and breaks.
Additionally, utilize tools like planners or productivity apps to help organize your tasks and track progress. Moreover, establish a reward system for completing each task as an incentive to keep you motivated. Furthermore, practice mindfulness techniques to eliminate distractions and stay focused on the task at hand.
Lastly, seek support from friends, family, or a therapist for accountability and encouragement. By incorporating these strategies into your routine, you can effectively overcome procrastination and achieve your goals.
Receive it with an open mind and no criticism.
To overcome procrastination, the initial key is to embrace your current situation without self-criticism. By recognizing and accepting your tendency to procrastinate, you can address it more efficiently. Develop a plan and begin applying small tactics daily to combat these challenges effectively.
Dr. Mairanz shared that a client, who had completed thorough dialectical behavior therapy, recently returned to therapy due to struggling with severe procrastination. The client finds it challenging to complete tasks and sought guidance on how to manage this issue. Dr. Mairanz reassured the client that procrastination is a common human experience and advised him to accept it without judgment. By allowing himself some time to procrastinate before refocusing on his responsibilities, the client can navigate this challenge more effectively.
Shift your perspective and alter the way you speak to yourself.
The key to overcoming internal challenges lies in your mindset. Transform your inner narrative from negative to positive self-encouragement. By embracing positive self-talk, you can enhance emotional control and motivate yourself by focusing on your aspirations rather than dwelling on unaccomplished tasks. Shift from regretful thoughts like I should have started earlier to a proactive approach: I am beginning work on this now.
If a task can be completed without a set deadline and is done effectively at some point, do not stress yourself out by trying to finish it within an impractical timeframe.
Find a partner to hold you accountable
Receiving encouragement and assistance from a friend, partner, or coworker can significantly impact your ability to stay focused on your goals and avoid procrastination. Mairanz suggests having regular check-ins with them to keep you on track with your work responsibilities. By having someone regularly monitor your progress, whether it’s daily, weekly, or monthly, you are more likely to complete tasks efficiently and meet deadlines consistently.
For those who require additional motivation to finish a task, consider having your accountability partner offer a set reward as an incentive for completing it.
Operate within the limits of your capacity
Complex projects and tasks with multiple steps can feel daunting. Feeling uncertain about where to start or overwhelmed by the amount of work and time required may lead you to avoid them altogether. Instead, consider breaking them down into tiny steps.
Experiment with time: Discover a brief timeframe that you can readily dedicate to. If the thought of allocating an hour to a single task causes you to procrastinate, it’s too lengthy. Decrease the duration until you identify a comfortable interval that you no longer resist, and then consistently stick to it. Occasionally, all you can agree to is 10 minutes, or even just 5 minutes, and that serves as a perfectly acceptable beginning.
In her book Science of Stuck, Britt Frank discusses the importance of breaking tasks into small, manageable steps to avoid triggering survival responses that lead to procrastination. These micro-yeses are designed to be easily achievable in order to keep your nervous system in a logical and choice-based mode rather than survival mode. This approach helps prevent procrastination and promotes productivity.
One common misconception is that motivation must come before taking action, when in reality; it is often the action itself that sparks motivation. By accomplishing a small task or working within a short time frame, you can experience a sense of achievement that will inspire you to continue. Humans are wired to learn through rewards, so leveraging this system can be an effective way to combat procrastination.
Enumerate the possible expenses associated with delaying tasks.
According to psychologists, many individuals often delay tasks due to a fear of failure linked to perfectionism. The overwhelming pressure of striving for perfection can be paralyzing, making the idea of not even starting a task seem like a welcome relief.
Create a detailed list of tasks you need to complete, along with the potential consequences of procrastinating on each one, whether they are short- or long-term. Neglecting daily exercise may appear insignificant now, but it can significantly impact your health in the future. While it may be satisfying to use up all your extra money each month, failing to save for retirement can have serious repercussions on your financial stability, relationships, and aspirations. Recognizing the lasting effects of delaying small tasks can serve as a strong motivator.
Proactively remove interruptions with advice from mental health experts.
Psychologists offer advice on how to combat the all-encompassing impact of habitual checking of emails, calls, texts, and social media. This routine is deeply ingrained in our lives and challenging to break due to the intentional distraction tactics employed by technology notifications.
Psychologists recommend being aware of when you are using your device to procrastinate and taking action to break the cycle. This can involve turning off distractions like the TV, putting your phone on do not disturb, and dedicating focused time to your tasks. Setting a timer for breaks and limiting access to emails or social media can help maintain productivity. Additionally, utilizing apps such as Self Control or Freedom to block certain sites can provide an extra layer of support for staying on track with work.
Collaborate with an expert in the field for advice from mental health professionals
When you’ve exhausted all your efforts and still find yourself in a rut, it may be beneficial to seek guidance from a professional regarding executive functioning challenges, particularly if procrastination is hindering your progress.
According to Temple, the key to overcoming procrastination is understanding the underlying reasons driving this behavior. If you find that traditional tips are ineffective and procrastination is hindering your daily functioning, seeking assistance from a mental health expert is advisable. Psychologists can assist in identifying root causes, addressing negative thought patterns, and providing tailored strategies to help you move past this obstacle.
In conclusion, overcoming procrastination is essential for achieving productivity and success. Psychologists recommend implementing 7 effective tips to combat this common challenge.
Firstly, break tasks into smaller, more manageable steps to reduce feelings of overwhelm. Secondly, establish specific goals with deadlines to create a sense of urgency. Thirdly, eliminate distractions and create a designated work environment conducive to focus.
Additionally, practice positive self-talk and reward yourself for completing tasks on time. Furthermore, prioritize tasks based on importance and tackle them one at a time. Consider seeking support from friends or accountability partners to stay motivated.
Remember that progress is better than perfection; taking small steps forward consistently is key to overcoming procrastination and reaching your goals.