How to Stop Procrastinating

 

What Is Procrastination?

Putting off tasks we don't enjoy is common, despite the consequences

How to Stop Procastinating

If you're a chronic procrastinator, you’re familiar with the pain and stress that goes hand in hand with leaving things to the last minute. Even if you want to accomplish or finish a task, you’re likely having trouble getting started in the first place! There are several strategies that can help you stop procrastinating right now (so read fast!), as well as lifestyle changes you can make to avoid future procrastination.

1. Set a timer and just get started! Instead of thinking about the total number of hours you’re about to work for, just start. Tell yourself you’ve only got to do it for 15 minutes. This will deal with the intimidation factor, and you’ll likely spend much longer than 15 minutes on your task before you stop working again.^[1]

• If 15 minutes still sounds too intimidating, do something for just 3 minutes.^[2]
• Once you come up for air, take a two-minute break. Then start up on another set of 15 minutes of work.

•  Break tasks down into small chunks.

Tackle things one step at a time so you don't get overwhelmed. It can be overwhelming to think about finishing a whole essay or getting through an entire week’s worth of tasks. Instead of thinking about everything you have to do like one big obstacle, break it all down into tiny pieces.^[3] You'll be able to get started on the smallest crumb and go forward from there.^[4]

• For example, instead of thinking, “I need to finish this essay before 10 PM tonight,” tell yourself, “I’m going to make a short outline, fill that in, and then look for quotes.”
• Consider trying a specific technique like pomodoro, where breaks happen at planned intervals.^[5]
• Avoid making a long, disorganized to-do list. This is just setting yourself up for failure. Instead, create subcategories like "Home," "Work," "Family," and "Fun" and just try to cross off a few entries from each list every day.

• .Give yourself a pep talk for motivation

“Self-talking” is a great way to calm yourself down and get focused. Using positive self-talk can even help you meet your goals. Talk to yourself, using your name. Tell yourself that you can (and will) do this.^[6]

• Self-talk by saying something like, “Jenny, I know this week has been hard and you’re tired. You’ve written a million essays before, and you’re going to rock this.”^[7]
• You can also ask yourself questions: “Jenny, why are you nervous about this? You know you can handle it.”
• Self-talk out loud if you can. It’ll also work in your head if you’re in a public place.

• Aim for done over perfect

Imagining the perfect project could be what’s holding you back. It’s nothing at all if it’s not finished, so abandon your vision (or fears) of the perfect product. You also can’t fix what doesn’t exist yet

• Promise yourself you’ll get a reward when it’s done

• Stop punishing yourself for procrastinating.

The more stressed out you are, the harder it’ll be to get your work done. Don’t be angry with yourself. Move on and focus on what you’ve got to do instead.^[10]

• Guilt and regret are draining emotions. Wasting time yelling at yourself for not starting that 2,000-word essay two weeks ago will only make you extra tired and frustrated. It will also stress you out, likely making it impossible for you to finish your assignment at that time.

• Listen to music without lyrics.

Instrumental music can boost your productivity. Many people struggle to work and stay focused in a completely silent room. But if you are listening to music with lyrics, you’ll almost certainly get distracted by the words. Switch to a white-noise machine or instrumental music