Procrastination: How to overcome it.
The true art of postponing tasks and responsibilities, has woven itself into the fabric of modern life. It is that thing we all do – putting off stuff we should be doing right now. It's like this modern bug that's bitten pretty much everyone. We get sidetracked by fun stuff or just anything other than what we're supposed to be doing. I thought this would be a perfect topic for a post after taking a VERY long break from the blog life. Clearly I have been procrastinating. Many factors in life made me feel like an imposter with running a lifestyle website when I couldn't even get my own life on track. One of these days or months I will get deeper in the weeds on that topic though. For now we'll stick with the topic at hand, how to overcome procrastination.
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What causes procrastination?
The first step to learn how to overcome procrastination is to understand why you are procrastinating in the first place. Are you feeling overwhelmed by the task at hand? Are you unsure of how to get started? Identifying the root cause of your procrastination can help you develop strategies to address it. Some common causes of procrastination but not limited to:
1. Lack of Motivation:
When a task seems uninteresting, difficult, or unrewarding, it’s easy to put it off in favor of more enjoyable activities.
2. Fear of Failure:
The fear of not meeting expectations or producing subpar work can lead to procrastination as a way to avoid facing potential failure.
3. Perfectionism:
Striving for perfection can be paralyzing, causing individuals to delay starting a task because they want everything to be just right.
4. Poor Time Management:
Difficulty in estimating the time needed for a task can result in delaying its start until there’s a perceived “ample” time to complete it.
5. Task Complexity:
Overwhelmingly complex tasks can be daunting, causing people to postpone them in favor of simpler, more manageable tasks.
6. Lack of Self-Discipline:
Procrastination often occurs when self-discipline is lacking, and the allure of immediate gratification (like watching videos or scrolling through social media) takes precedence.
7. Lack of Clear Goals:
When the purpose and goals of a task are unclear, it’s harder to feel motivated to start it.
8. Impaired Focus:
Modern distractions, such as smartphones and social media, can divert attention from important tasks.
9. Reward Deficiency:
If the task’s reward is distant or uncertain, people might delay working on it in favor of smaller, more immediate rewards.
10. Overwhelm:
When faced with an overwhelming number of tasks, some individuals may freeze and choose to do nothing instead.
11. Low Energy or Fatigue:
Physical or mental tiredness can make starting a task feel like a monumental effort, leading to procrastination.
12. Negative Emotions:
Anxiety, stress, and boredom can trigger avoidance behaviors like procrastination.
Understanding the specific factors contributing to your procrastination can help you develop strategies to address them and regain control over your tasks and time.
Strategies to overcome procrastination
Manageable Tasks
One effective strategy is to break your tasks into smaller, more manageable chunks. By breaking a large project into smaller steps, you can create a sense of progress and momentum, making it easier to start and continue working. This approach also helps to reduce feelings of overwhelm and can make the task feel more achievable.
Set Clear Goals and Deadlines
Another helpful technique is to set specific, achievable goals and deadlines. Research has shown that setting clear goals and deadlines can help to increase motivation and focus. By setting realistic expectations for yourself and creating a timeline for completing your tasks, you can create a sense of urgency and accountability.
Use Positive Self-talk (No One is Perfect)
It’s also important to recognize that perfectionism can often be a major factor in procrastination. The fear of not doing something perfectly can often lead to avoidance or delay. One way to combat perfectionism is to embrace the concept of “done is better than perfect.” Remind yourself that completing a task to the best of your ability is more important than waiting for the perfect conditions or outcome. Replace any negative thoughts with positive affirmations. Check out my Pinterest Affirmations board here. I also have a few free downloadable PDF’s here.
Manage Distractions
Additionally, finding ways to manage distractions can also help to increase productivity. This may involve turning off notifications on your phone or computer, setting aside dedicated blocks of time for focused work, or even finding a quiet space where you can work without interruption.
Practice Self-Compassion
Don’t be too hard on yourself. Understand that everyone procrastinates occasionally. Instead of dwelling on the past procrastination, focus on taking positive actions now… I mean like even David Goggins procrastinates! Check out a funny quick video here. 🤣
In conclusion, overcoming procrastination requires self-awareness, goal-setting, and effective time management techniques. By recognizing the factors that contribute to your procrastination and implementing these strategies, you can increase your productivity and accomplish your goals more efficiently. Remember that overcoming procrastination is a gradual process. Experiment with the different strategies to find what works best for you, and be patient with yourself as you develop better habits. 🤗💙
