Why Do We Procrastinate?

When people don’t feel motivated to undertake a task, they may put it off until later or just avoid it altogether. Fear of failure is a common reason why people procrastinate, putting off a task because they fear they won’t be able to complete it satisfactorily. When a task feels too big or complex, people can feel overwhelmed and postpone it until they feel better prepared or have more time (which may not necessarily come within the anticipated timeline for completion).

Perfectionism can be another cause of procrastination when a task is delayed until it can be completed perfectly. If someone feels they don’t have enough time to achieve a level of perfection, then procrastination may loom. Lack of time-management skills such as being unable to prioritise tasks, or break down large tasks into smaller ones can lead to procrastination. Being easily distracted is a source of my procrastination. There are so very many distractions such as mobile phone notifications or emails, or social media updates or looking at the clouds move across the sky!

What Helps with Procrastination?

One of the most effective strategies is breaking tasks into smaller, manageable pieces/steps. This can help seemingly huge tasks seem less overwhelming and ultimately more achievable. Setting specific goals and deadlines provides motivation for task completion. Creating a to-do list can help prioritise tasks and ensure there is sufficient time scheduled for completion. Using time-management techniques helps reduce procrastination.

Eliminating distractions such as turning off social media or email notifications can be helpful (I know this first hand). Working in a quiet workspace with mobiles in a different room reduces distraction and can help increase focus. Holding yourself accountable to a partner or to a work colleague can provide sufficient motivation for completing tasks. Practicing self-compassion is important for reducing procrastination. Instead of beating yourself up about procrastinating, focus on taking small steps towards completing the task. Telling myself to stop procrastinating rarely works instead DO ONE THING. Literally do something! I set the timer for ten minutes and do one thing. That’s it then I’ve made a start and I’m out of the traps. I also try to imagine just how amazing finishing will feel which can be hard to visualise but it is helpful!

Making a specific plan for when, where, and how a task will be completed is useful. That helps you imagine exactly what needs to be done next, providing a clear plan of action. Rewarding yourself can be a helpful strategy – have a series of rewards when tasks are completed can provide motivation and reduce procrastination.

Reframing  involves changing negative or self-defeating thoughts about a task or situation into more positive, motivating thoughts. Maybe thinking of a time when you did something similar or reminding yourself of how you know you can do this might be helpful.  We thrive with praise – so self-praise is important. Recognise what you are doing and getting done rather than what is not yet complete. Goal-setting can reduce procrastination. Setting specific, achievable goals can provide motivation and structure for task-completion. Try time management techniques or the Pomodoro Technique:

1. Set a timer for 25 minutes. Focus on one task until the timer sounds.

2. That’s one Pomodoro completed.

3. Take a five-minute break.

4. After four completed Pomodoros, take a 15-30 minute break.

Self-compassion and relaxation techniques can als0 help reduce anxiety and increase focus, which in turn can reduce procrastination.

In conclusion, procrastination is common and interferes with productivity, success, and overall well-being because it’s frustrating to feel stuck. So set a timer for ten minutes and do something! A done something is better than a perfect nothing.