How to overcome procrastination
Do you procrastinate? As defined by Merriam-Webster, to procrastinate is to “put off intentionally and habitually.” But is there harm in procrastinating and, if so, how can we overcome this tendency?
I am not a procrastinator by nature. However, I do sometimes procrastinate when there is a task that I don’t want to do. When I procrastinate, I feel as though I am carrying a weight on my back, and I can also feel dread. These negative feelings impact my outlook on the day, changing it from positive to negative. Also, by procrastinating, we may not leave ourselves enough time to complete the task causing us to be rushed and perhaps not completing it to the best of our capability. Procrastination can also negatively impact others if they are relying on us.
So, what to do? Do the hardest thing first. In her article “What’s Really Driving Your Procrastination and How to Beat It” (Wall Street Journal, August 7, 2023), Rachel Feintzeig provides advice from author Juliet Funt who recommends creating your accountability by “setting a timer for five minutes to get started on the thing you’re dreading. Each morning, write your three to five most important tasks on a piece of paper and keep it on your desk, returning to it whenever you have free time.”
Similar to the strategy above, in an article entitled, “5 Ways to Stop Procrastinating” (Boise State University, April 20, 2021), Dean Bokari recommends “finish(ing) your day before it starts” by “tak(ing) a few minutes at the end of each day to quickly map out the following day.” This allows you to start each day with a fresh start and a positive outlook as you know what you need to accomplish.
Another way to overcome procrastination is to understand how the task you are avoiding fits within the bigger picture of what you want to accomplish. As stated in the article “How to Stop Procrastinating” (Mind Tools, Mind Tools Content Team), “try to focus on the ‘long game’ . . . by identifying the long-term benefits of completing the task.” To put this in practice, identify your overarching goal and then prioritize the tasks that lead to that goal. This will shift your mindset to seeing the dreaded task as a stepping stone to your overall goal.
Finally, remove distractions that keep you from starting the dreaded task. How many times have you found yourself checking email, LinkedIn, and maybe even Instagram instead of getting started? Chris Bailey (“5 Research-Based Strategies for Overcoming Procrastination”, HBR October 4, 2017) recommends “disabling digital distractions ahead of time giv(ing) you no choice but to work on what’s really important.”
Finally, don’t beat yourself up as we all procrastinate. But, if it is a habit, own up to it and work towards changing to be more productive and feel better about yourself.