Kick Procrastination to the Curb
There’s a project due next month… “I’ve got plenty of time!” and then the day before, you’re frantic, chugging cold brew, avoiding other deadlines and to-dos, just to squeak in at the finish line. If this sounds like you and you are constantly playing catch-up, rushing, and feeling overwhelmed, I have some tips you don’t want to miss. Let’s go.
Most of us are familiar with procrastination, perhaps we perfected the skill during Philosophy 101. Am I the only one who struggled to read the “Bhagavad Gita”? Dictionary.com defines procrastination as, “the act or habit of procrastinating, or putting off or delaying, especially something requiring immediate attention.” According to research, only 20% of US adults are chronic procrastinators. So what about the rest? Our society, our laptops, phones, watches, and all the other stuff are great distractors. Whether you’re ignoring a homework assignment, avoiding chores around the house, or delaying the start of an important project at work, procrastination can have an impact on all aspects of your life.
So what do you do if you think that procrastination might be an issue in your life? Start first by trying to find the root cause of the procrastination by digging deep. Ask yourself-
“Is there something that I’m trying to avoid through procrastinating?”
Another helpful question to explore is-
“Do I have any underlying fears or worries about the issue I’m procrastinating?”
It’s essential to be honest with yourself and be aware that addressing procrastination isn’t always an easy task. Procrastination is often influenced by feelings of anxiety, depression, and ADHD. Folks struggling with anxiety may be impacted by perfectionistic tendencies or a fear of failure, which often leads to indecision and difficulties getting work completed. The worrier may also fear the unknown of the task and prefer immobility. A person who is depressed, burnt out, or chronically stressed often feels overwhelmed and unmotivated. Because of past experiences, they may feel uncertain about their own abilities and lack the self-esteem required to address the issue. Finally, individuals with ADHD are often impacted by their own organizational and time management skills. These folks may have great intentions of getting the job completed, however, they’re easily distracted by their own thoughts and/ or other tasks.
How to Kick Procrastination to the Curb
So what are we supposed to do? Live a life where we’re constantly playing catch up? Read on for several tried and true methods to take back control of your life and get sh^* done. As a caveat, I will say that these new habits may not work every time, but if you start creating new patterns, you will see the results.
Remove Distractions
This may sound obvious, but it also may be new information for some, so I’m going to go there anyway. When you’re in work mode, put your phone on “Do Not Disturb.” Turn off the notifications on your devices, and close the blinds or the curtains. Pay attention to the things that are stealing your attention, and make the decision to take it back.
To get in a groove, you might find it helpful to listen to ambient music, light a candle, or have soft lighting. Your own comfort and happiness is important too. Have a cup of tea or coffee, tidy your workspace, and ensure that your chair is comfortable, but not a Lazy Boy recliner!
Divide the Task Into Smaller Chunks
Sometimes it’s tough to get started on a project when it seems big and overwhelming. A good way to get started is to sit down and try breaking it up into smaller, more manageable tasks that feel doable. From there, you can set a long-term deadline to get the entire project finished. This method does require a bit of planning, but the results feel fantastic in the end.
Here’s a great example (which may or may not be hypothetical)... Cleaning out my closet has been on my to-do list for months. I avoid doing the job because I know that once I get started, I often create a mess that feels huge and overwhelming. It’s also a job that often takes at least 5-6 hours of my day to complete, and I hate “wasting” that much time in one day on only one project. As a better option, I’ve found it more helpful to separate my closet into different sections: hanging clothes, drawers, folded clothes, and shoes. I then spend around an hour each day organizing each section until I’ve finished the job. For me, it’s much more enjoyable to take 45-60 minutes and tackle one section of the closet each day during the week, rather than devote a huge chunk one day to cleaning and organizing.
Set a Timer
It really doesn’t matter the amount of time on your timer, but what does matter, is that you get to work and get things done. You can experiment with different increments of time and see when you’re most productive, but here’s my favorite method:
Give yourself one full hour to work
Eliminate distractions as best as possible
Set a timer for 20 minutes
Take a 5-minute break (stretch, bathroom, fresh air, etc.)
Get back to work and repeat
Offer Yourself Compassion
Finally, when you find that you’re struggling and down to the wire, despite all of your best efforts, take a deep breath. When we treat ourselves in an unkind, critical, or judgemental manner, we often increase levels of stress (which is definitely not what we need when we’re procrastinating!) What can we do instead? How about offering yourself a bit of self-kindness, recognizing that you’re not the only person on the planet dealing with procrastination, and then trying to pay attention to the thoughts and feelings that are coming up for you in the moment (this is mindfulness). All of these steps are components of self-compassion. Self-compassion helps alleviate stress and is a way to manage negative emotions. As a reforming procrastinator, I know that stress and negative emotions have often been frequent visitors in my head. So even if this sounds ridiculous, give it a try today.
How to Practice Self-Compassion
Remind yourself that you aren’t alone. Everyone struggles at times.
Offer yourself forgiveness for past mistakes
What advice would you offer to a friend in a similar situation?
Pay attention to your self-talk
Try Body Doubling
Have you heard of body doubling? For many remote workers, it has been a game changer. Body doubling is a productivity strategy where another person works alongside you. The body double isn’t there to do the work, however, their presence does help with focus and attention. The principle of body doubling is that having company while working helps make the task feel less challenging and can also increase motivation. There is little scientific research, however, people who use body doubling are often firm believers because they are often much more focused and productive when working alongside others. Body doubling can be done in person or virtually.
Procrastination is often something that we learn at a relatively young age and it’s a habit that can be difficult to break. It’s often hard to avoid the impulse to procrastinate when there are so many exciting distractions right at our fingertips. Try implementing these tips and see if anything sticks to help you regain your desired focus.
Have you been formally diagnosed with ADHD or think you may have some characteristics of ADHD? Consider joining my 6-week ADHD and You Education and Support Group geared toward women. Head here for more information.
Questions? I’d love to hear from you. Send me an email at tricia@triciajohnsonwellness.com
