Let’s Overcome Procrastination!

At some point, everybody procrastinates. So why do we deliberately postpone, delay, and avoid tasks? It is simply because we want to avoid unpleasant emotions that come with the task or we have doubts about being able to complete it. We typically try to avoid feelings of frustration, self-doubt, boredom and we don’t like doing things that have no personal meaning to us. Most importantly we avoid things that are unpleasant and aren’t fun doing. Keep in mind that procrastination has nothing to do with bad time management but is about managing our emotions.

The specific cause for procrastination will surely be slightly different for each of us. But there is one thing everyone can do to improve the situation: 

Getting to know yourself and your feelings

Write down a list of your tasks with an explanation of the goals and also the timeline. Then, you can start to give notes to each of them. Write down for each specific task why you procrastinate on it, how long you have been procrastinating, your motivation, what made you finally do it, how long it took for you to eventually finish it and your feelings when you finished it / didn’t finish it. 

These are good habits that can help you to get to know yourself better and help you to anticipate what will happen in a certain situation. Once you figure out why you procrastinate, you will find your way to overcome it.   

What other things to do to overcome procrastination?

☐ Reverse the triggers 

Instead of dreading a task, you can try to turn it into a game (For example, writing an essay: How many words can I write today? How fast can I finish it today? How many words can I associate with the subject? What movies can I associate with it? etc) Try to bring a creative side to the process.

☐ Stop waiting for the right “mood” to come and get started

The hardest part is always when you need to start. Try to apply a 5-10 minutes rule by telling yourself “why not try it for 5 minutes”. Most times, you will continue what you are doing and won’t stop.

☐ List the costs of the procrastination on you

What is it costing you in terms of time, missed opportunities, social life, health, finances, happiness etc.

☐ Create your own list

Make lists of what to do and set the goals over each of the points. Then put a reward for each time you reach your goals.

☐ Disconnect yourself and create a stress-free environment

Try to eliminate any distractions around you and make your surroundings comfortable so you are able to stay focused. Especially try to disconnect yourself from your phone, social media and other distractions.

☐ Practice self-affirmation 

Stop thinking ‘What could go wrong’, ‘I have to…’, ‘I should…’, ‘I can’t…’, ‘I don’t…’, ‘I am afraid…’ or even ‘I will…’ to yourself. You can try to tell yourself that ‘I am ready to…’, ‘I choose to…’ because the way of thinking implies that you have control over the situation.

Watch my video about “Procrastination & Tips to overcome”.

If however you really feel like you are struggling, you can reach out and speak with a qualified psychotherapist. Online consultations are as effective as in person.

You can contact me for more information: admin@alfordjeremy.com