Overcoming A Bad Procrastination Habit

Procrastination holds many people back in life. It’s that nagging habit of putting things off until tomorrow or even next week. Many people struggle with procrastination, and it affects all ages. Whether you're a student facing a deadline or a professional tackling a project, procrastination can sneak in and create stress. The good news is that you can overcome this habit!

Understanding Procrastination

Before we dive into solutions, let’s break down what procrastination really is. Procrastination is more than just laziness. It often stems from feelings of anxiety, overwhelm, or even perfectionism. You might avoid starting a project because you're afraid it won't turn out perfectly, or you might feel overwhelmed by the tasks ahead. Recognizing the emotional triggers behind your procrastination is the first step toward change.

Identify Your Triggers

To tackle procrastination effectively, start by identifying what triggers it. Do you procrastinate when you're stressed? Are you more likely to put things off when you're bored? Take some time to reflect on your habits. Start a note on your phone, jotting down instances when you procrastinate and how you feel in those moments. This exercise helps you see patterns and understand what leads you to delay tasks.

Make it Manageable

Once you know your triggers, it’s time to start tackling the issue. Break down your tasks into smaller, manageable parts. Instead of saying, "I need to finish this entire report," say, "I will write one section today." This way, you reduce the pressure of completing a large task all at once. It also gives you a sense of accomplishment with each small step you take. Working in smaller steps may improve the quality of your work as well since you won’t be rushed to throw the project together.

Create a Structured Plan

A structured plan can help you stay on track. Use a calendar or planner to schedule specific times for each task. Make these appointments with yourself non-negotiable. Treat them like important meetings you can’t miss. When you see your tasks scheduled, they become less overwhelming. You can also use timers to create a sense of urgency. For example, set a timer for 25 minutes and work without distraction until it goes off. This technique, known as the Pomodoro Technique, helps maintain focus and encourages short breaks to refresh your mind.

Minimize Distractions

In our digital age, distractions are everywhere. Social media, notifications, and even the allure of a cozy couch can tempt you to procrastinate. Identify your biggest distractions and minimize them. If your phone is a distraction, try putting it in another room while you work. There are even fun apps that incentivize putting your phone down. The Forest app encourages focus and productivity by having you plant a virtual tree that flourishes as you stay off your phone for a set period. Don't be afraid to get creative when planning a workspace where you can focus without interruptions.

Stay Accountable

Accountability can be a powerful motivator. Share your goals with a friend or partner. Let them know what you’re working on and ask them to check in with you. Having someone else aware of your goals can encourage you to stay on track. You might also consider joining a study group or a professional network. Surrounding yourself with others who share similar goals can boost your motivation and commitment.

Conclusion

Overcoming procrastination takes dedication. It will be a process, and you may encounter setbacks, but that’s okay! If you implement some of these suggestions to tackle your procrastination habit, you’ll likely see improvements in various areas of your life. If you'd like professional guidance as you break the procrastination habit, I can provide you with feedback and accountability along the way. Contact my office to schedule an appointment for anxiety counseling if you're interested!