11 Winning Strategies for Overcoming Procrastination

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  1. Forgive yourself for procrastinating in the past. …
  2. Commit to the task. …
  3. Promise yourself a reward. …
  4. Ask someone to check up on you. …
  5. Act as you go. …
  6. Rephrase your internal dialog. …
  7. Minimize distractions . …
  8. Aim to “eat an elephant beetle” first thing, every day!

This manual is intended to be a definitive resource that will assist you in permanently resolving your procrastination issue. It includes a systematic approach you can use to overcome your procrastination as well as a comprehensive list of anti-procrastination techniques that you can use. It is based on decades of scientific research on the subject.

The manual is quite comprehensive because procrastination is a complicated issue that needs a comprehensive solution. But don’t let that discourage you; feel free to quickly scan everything presented here, particularly the list of anti-procrastination strategies, and concentrate on the ideas you believe will be helpful in your particular circumstance. Additionally, you can skip to the following section if all you want is a condensed version of this guide.

This manual begins with an overview of procrastination, a discussion of why we procrastinate, and scientific proof that you can learn how to stop procrastinating. Afterward, we’ll see a summary of the strategy that will enable you to overcome your procrastination, then a list of the anti-procrastination strategies you can employ, along with advice on how to make this process as efficient as possible.

While reading, keep in mind that while procrastination is a difficult problem to handle, if you take the time to read this guide, create a sound action plan, and then carry it out, you will stand a very good chance of overcoming or reducing your procrastination.

Self Worth Theory: The Key to Understanding & Overcoming Procrastination | Nic Voge | TEDxPrincetonU

Determine if you are procrastinating

Not everyone who puts off a task is a procrastinator. Many people briefly delay important tasks for good reason. For instance, if you or a loved one is ill or if a more pressing task has arisen These are valid excuses to put off completing work, but persistent procrastination is different.

You may be procrastinating if you:

What is procrastination?

Procrastination is a complex behavior rooted in multiple causes, including:

In the long run, procrastination can lead to greater distress because it hinders productivity and damages one’s perception of oneself. On the other hand, remember that procrastination is a learned behavior that you can probably beat with practice. To perform at your best and improve your general physical and mental health, which can lead to more job satisfaction and happiness, you must learn to focus your attention.

Strategies for overcoming procrastination

If you start incorporating these suggestions into your daily routine, they may help you overcome procrastination:

Be more self-aware

If you want to replace your procrastination with more productive behaviors, it’s critical to recognize and understand your procrastination process. Look for recurring themes in the tasks you procrastinate, for instance, you may avoid difficult tasks by checking your email too much. You can better schedule those tasks for when you are most productive by realizing that they require more effort. You can work on completing those difficult tasks first once you can accept your process for what it is.

Schedule non-negotiable windows of time

Start completing difficult tasks earlier by adding them to your schedule and establishing clear objectives. Make mini-deadlines for yourself that you must meet regardless of the circumstances, rather than concentrating on the deadline for the actual task. For instance, set a goal to complete two slides per day up until the actual deadline if you are preparing a slideshow presentation for a meeting that will take place next week.

These tasks can be scheduled using a planner or mobile app, which can help you better understand your workweek and when you need to finish particular components of each task. Consider the non-negotiable windows of time in your schedule. Make sure to complete any assignments you write in your planner by the deadline you set for yourself.

Eliminate distractions

Avoiding temptation is crucial to finishing tasks. You are more likely to procrastinate later in the day if you listen to distracting music, pause to chat with coworkers, or frequently check your phone and social media.

If you want to make sure you are concentrating solely on the task at hand, try blocking social media websites, turning off your phone, and putting other restrictions on yourself. Instead, think about using these diversion as a treat after finishing a crucial task. For instance, if you have exciting news to share with a coworker, wait until your lunch break rather than speaking right away. In this manner, you can reward yourself and take a break after finishing a task because you have something to anticipate.

Just get started

If you must delay, make it a point to concentrate on your work for 30 minutes without interruption or diversion. Set a timer if you need to. Many people discover that once they get started on a task, they are more motivated to finish it.

Even if you decide to stop after that half-hour, you will have made progress compared to if you hadn’t started at all.

Accept imperfection

Due to their tendency to make tasks more difficult than they need to be, perfectionists frequently procrastinate. Learn to accept your flaws rather than setting yourself up to be intimidated from the start.

If you’re writing an important presentation, for instance, write down whatever ideas come to mind and consider it a rough draft. Later, you or a friend can review and edit it. You’ll probably have more energy to get through the rest of the workday once you release yourself from unrealistic expectations. You might even discover that you are enjoying the assignments you put off in the past.

Focus on short-term goals and gains

Procrastination can be avoided by splitting up large tasks into smaller ones. Present the idea of adding more minor deadlines and check-ins to help everyone stay on task if your company is open to suggestions.

However, even if you are unable to change the format of your deadlines, you can still consider what you hope to gain immediately. For instance, think about how working on a task this morning instead of waiting until after lunch would benefit you. For instance, because you achieved your goals, you might not feel pressed to finish everything before the end of the workday and might enjoy your lunch break more.

Organizing your workload into manageable pieces may help you feel less overwhelmed. For example, if you are writing a book, you can first write the outline before identifying each chapter. Instead of writing the first chapter, divide it into smaller sections and resolve to complete each one individually. Use this method for any project and you might feel more confident.

Be realistic

Give yourself enough time to complete each task because procrastinating frequently results from erroneously estimating the amount of time you have for your project. Being realistic also involves understanding your peak productivity times. While some people work best in the morning, you might be more productive in the evening. You can work more productively if you know how much time you’ll need to finish your project and schedule time during your busiest times.

Rephrase your internal dialogue

It implies that you have no choice when you tell yourself, “I have to do this,” or “I need to this.” While that is partially true, especially when a deadline is approaching, that kind of self-talk can leave you feeling powerless. Say, “I choose to do this,” as opposed to, “You have to do this.” Using more positive language suggests that you are the one in charge and that you own the task. When you are next faced with a difficult task and are feeling overwhelmed, try telling yourself, “I can complete this.” ”.

Optimize your environment

Reassessing your environment is one of the best strategies for overcoming procrastination. Clutter, for instance, can often distract you from working. Your productivity can increase and your stress levels can decrease by creating the ideal workspace. Make certain you are working in a spotless environment with plenty of natural light. If you are easily distracted by co-workers, wear noise-canceling headphones. Your productivity may be increased by creating a pleasant, distraction-free environment.

Get an accountability partner

Enlisting someone’s assistance can make it easier to overcome laziness and procrastination. Setting and adhering to deadlines can be made easier by having an accountability partner. This individual could be your boss, a coworker, a client, or even a friend who can offer an objective viewpoint.

Make it a point to speak with your partner once a week to go over your plans for the week and your goals. Reach out to your partner and let them know if you find yourself putting things off. A helpful accountability partner will motivate you to reconsider your strategy and return to your task.

Reward productivity

Establish a reward that you can only receive if you finish the task you are working on without putting it off. For instance, reserve a second cup of coffee for when you have completed the task you are working on. You could also establish a routine of leaving your phone off while working for a predetermined period of time, then using that time to check social media.


What are the 4 types of procrastinators?

The performer, the self-deprecator, the overbooker, and the novelty seeker are considered the four main procrastination archetypes.

What are the 3 steps to stop procrastinating?

To get out of your own way and increase your productivity, try these three tactics:
  1. Set deadlines. Create a schedule with clear due dates for each task.
  2. Ask for help. Ask a trusted colleague to review your work.
  3. Change your mind-set. Stop thinking of yourself as a procrastinator.

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