By Sally Cross, Therapeutic Life & Relationship Coach at Natural Change Coaching.
Procrastination can feel like a heavy weight, dragging you down when you have dreams to fulfil. It’s a challenge that many face, whether in academic pursuits, professional projects or in personal goals. Many adults identify themselves as chronic procrastinators, which can lead to increased stress and lower quality of life. The good news is that understanding procrastination and how to tackle it can help you regain control and unlock your true potential.
What is Procrastination?
Procrastination involves delaying tasks that need to be completed, which can generate feelings of guilt and stress. Factors like fear of failure, perfectionism and lack of motivation often contribute to this behaviour. For example, a student may avoid starting a paper out of fear that the final product won’t meet their own high standards.
Procrastination doesn't just impact your productivity, it can have emotional consequences too. Chronic procrastinators are 70% more likely to experience anxiety compared to those who manage their time effectively. Understanding the root causes and effects of procrastination helps to overcome it.
Overcome Procrastination:
Set Clear Goals
Establishing specific and achievable goals is a step towards breaking the procrastination cycle. For example, instead of saying, “I will write a book,” try “I will write 200 words each day until my first draft is complete.” This method turns a daunting task into manageable daily actions.
Create a Schedule
A well-structured schedule can greatly assist in overcoming procrastination. Designate specific times for tasks and adhere to this plan. For instance, if you dedicate two hours each Tuesday and Thursday to work on a project, you’ll create a routine that enhances productivity.
Minimise Distractions
Identify and minimise distractions that lead to procrastination, whether they are social media, other tasks and chores, clutter or noisy environments. Interestingly, multitasking can reduce productivity by as much as 40%. Setting up a clean, quiet workspace can significantly improve your ability to focus on your prioritised task.
The Pomodoro Technique
This time management strategy involves working for 25 minutes and then taking a 5-minute break. Repeat this cycle, and after four sessions, take a longer break of about 15 to 30 minutes. The task can then feel less overwhelming and more productive.
Practice Self-Compassion
Be gentle with yourself if you find yourself procrastinating. Instead of internalising frustration, recognise that everyone faces challenges. Learning from setbacks can help you cultivate a more positive relationship with your tasks and goals.
Accountability
Sharing your goals with friends, family or colleagues can enhance your motivation. Accountability serves as a powerful tool, encouraging you to remain committed. People who share their goals with others are more likely to achieve them. Establish regular check-ins with someone you trust, which can help diminish the impulse to procrastinate.
Action Now...
Conquering procrastination is a gradual journey that requires patience and determination. By utilising clear strategies, establishing your goals and surrounding yourself with support, you can take control of procrastination and achieve your ambitions. Start small by implementing one technique today. Watch as your productivity increases, inching closer to your goals with each step. Remember, every journey begins with that first action.
Need help in overcoming procrastination? Needing accountability? Need someone to support and encouragement you to achieve your goals? Perhaps I could be that person...
Comments