Excellent procrastinators are frequently perfectionists. They start working on a project with all of the dust flying and more complaints about not having enough time because they stalled until the last minute. The justification that they were unable to complete their task on time is a skill both perfectionists and procrastinators possess.
That isn’t the only type of Procrastination, though. My experience is accompanied by a persistent sense of exhaustion and being behind. I make an effort to convince myself that I’m taking it slow and conserving energy for a major push. Still, Procrastination is very different from true relaxation, which is something I really need. Moreover, I don’t save any time or effort. Quite the reverse—it depletes both, leaving me with self-doubt atop my self-delusion.
Everyone here is busy. Our daily to-do list is endless, with people to see, projects to finish, and emails to compose. Both incoming and outgoing calls are on our plate. We’ll talk about 10 Steps to Stop Procrastination for a Better Start in this article.
What is Procrastination?
People have been putting off tasks for generations. The issue has persisted for so long that Socrates and Aristotle, among other ancient Greek philosophers, created the term “akasia” to characterize this kind of conduct. Acting against your better judgment is the state known as Akasasia.
It occurs when you act in a certain way, even when you know better. You could interpret akrasia loosely as a lack of self-control or Procrastination.
This is how it is defined today:
Postponing a task or series of chores is known as Procrastination. Therefore, whichever term you use to describe it—Procrastination, akrasia, or something else entirely—it is the force that keeps you from completing the tasks you set out to complete.
Why Do People Procrastination?
What’s really happening in our brains when we put off an unpleasant task? We tell ourselves all kinds of reasons to make up for not finishing it right away. We put things off for a scientific explanation.
When we put off a task we promised to complete even when we know it would have bad effects, it’s called Procrastination. Paradoxically, Procrastination arises from our bodies’ protective mechanisms, particularly when they prevent us from doing a task that threatens us.
Your brain reacts the same way it would to an impending threat when you consider doing an activity you do not want to undertake. Your amygdala releases hormones and is involved in emotion perception and threat detection.
One of these is adrenaline, which causes a terror reaction. Your prefrontal brain, which aids in long-term planning and emotional regulation, may be overwhelmed by this stress-induced panic.
When faced with a threat, you choose to ignore it in favor of a less stressful task during the fight, flight, or freeze reaction.
Reason of Procrastination:
These are the main causes of Procrastination:
- Setting short-term mood as a top priority (that is, wanting to feel better now even if it means feeling worse tomorrow).
- Task aversiveness, or the belief that a task is tedious, unpleasant, or annoying in some other way.
- Fear and anxiety, such as from worries about receiving criticism.
- Feeling overburdened (for example, needing to figure out where to begin because there are so many tasks to complete).
- Perfectionism (for instance, as a result of a desire to publish only flawless work).
- Cut ties with your future self by, for example, thinking that someone else would bear the brunt of your delay.
- Delayed results, for instance, as a result of discounting benefits that will only be given for a short time.
- Low drive (for example, as a result of unimportant results).
- Anticipated work (for instance, as a result of challenging assignments).
- The inclination to continue doing what you’re currently doing is known as inertia.
- Abstract objectives—that is, ones that lack precise definitions.
- Cognitive biases, such as an excessively negative outlook on one’s chances of success.
- Problems with time management (such as not prioritizing activities).
- Problematic qualities, such as impulsivity.
- Underlying actions (like rebelling against a superior).
- Underlying ailments, such as depression.
- Low energy, perhaps as a result of sleep deprivation.
- Low ability to exercise self-control (due to tiredness, for example).
- Unfavorable surroundings, such as one that is noisy or cluttered.
10 Steps to Stop Procrastination
Start Small
It can be very hard just to start doing something when you don’t want to. Set a small goal, like spending 15 minutes studying or reading ten pages of your book.
Doing just a little bit of your dreaded project will let your brain know that something has changed, which will give you the drive to finish the whole thing.
Focus on your steps:
You can handle bigger jobs better if you break them up into smaller tasks. In fact, this is a standard CBT method called successive approximation.
Focusing on a small job instead of the big picture will help you make a better schedule and keep you from getting too stressed out.
Make a do list for the day or month:
Making a list of everything you need to do can help you feel less stressed. To-do lists are very helpful when you feel like you have too much to do. Writing down the things you need to do and then organizing the list makes more sense than having everything in your head.
Write down what you need to do and guess how long it will take you to complete each item. If someone else still needs to set a date, make sure you do it yourself. You can plan your days better to make sure you finish everything on time if you have a due date.
Set Deadlines:
“Someday, I’ll organize my notes’ or “I’ll get to that science homework eventually’ ‘sound like things that people always say but never do. The truth is that “someday” and “eventually” will never come. Give yourself a clear date for when you want to reach your goals.
If you have a task that’s due, try to finish it one or two days early. That way, you’ll still have time to finish it if something comes up out of the blue.
Get rid of distractions:
Nowadays, we have a huge selection of things that can take our attention away. Setting up a place that is calm and good for work is important.
Some of our favorite ways to stay focused on the job at hand are to leave our phones with a family member in another room or to use a distraction blocker like Freedom.
Another great app to keep you off your phone is Forest. It’s also a lot of fun to use. You plant a tree and set a timer to stay focused. When you work, the tree grows, but when you leave the app, it dies. As a tree grows, coins appear that can be used to buy different kinds of plants. You can make a forest with each tree and flower being different.
Visualize your Success:
On the other hand, you could ask yourself, “What are the possible benefits of reaching my goal?” Picture the finished product for one minute.
Look at your clean, well-organized, large desk. Check out all the features of your new kitchen. You should also feel how you would have felt if you had already finished the job or project in your mind.
Write down the good things that will happen when you finish what you set out to do. You should then read the answer every day until you finish it to keep yourself going.
Take care of yourself by Rewarding yourself:
And finally, give yourself a reward when you’re done with the job. You should decide what the prize will be ahead of time. For small things, it could be as simple as going for a walk outside for 15 minutes, stretching for five minutes, or taking a coworker to lunch.
Going to the movies, eating at a nice restaurant, or getting a spa treatment are all examples of bigger projects. You could also take a weekend trip or buy yourself something you’ve wanted for a long time.
When you reward your inner child for helping your inner adult get work done, that inner child, who would rather play or put things off for a variety of reasons, will be ready to help you get it done again in the future.
When you reward yourself for beating Procrastination, it makes you more likely to do the same thing in the future.
Get a break:
It may seem counterintuitive, but taking a break can actually help you get more done. You might be wondering, “Isn’t putting things off the same thing as taking a break?” It’s not true. You can take a break without being seen as putting things off because you mean to. It is different from putting off an important job until the last minute if you plan to take a break and set aside a certain amount of time to be away from it.
If it’s hard for you to get back on track after a break, try the Pomodoro method for learning or other important tasks. To do this, you’ll need to use a timer to keep track of your study breaks and sessions.
Take responsibility for your life:
Not only is it a crucial survival skill for high school and college, but it’s also a good way to avoid Procrastination to hold yourself responsible for finishing your work on time, studying for tests, and getting good grades. It is easy to find reasons not to study and take breaks that are optional or are too long. If this starts to happen, stop yourself. Remember that you are in charge of your grades, the tests you do well on or not so well on, and the tasks you do or don’t do. Talk to a family member or friend about your problems and ask them to keep an eye on your goals, due dates, and achievements.
It’s okay to put things off now and then, but long-term Procrastination could hurt your health and body. You should stop putting things off, even if you haven’t been punished for it since high school. This bad habit could be affecting your sleep routine and the quality of your work. Work and other duties will stay on their own, so put down your phone and do not browse the web. Use these procrastination prevention strategies right away.
Find someone to accompany you:
Make a plan for how you will reach your goals. I need my workbook. When you have big, hard, or even scary jobs to do, you should work with someone to hold you accountable.
Most of the time, this kind of partner is:
- Just as determined to get things done as you are
- Strong enough to keep you on track and won’t let you off the hook for not doing it.
- Once you’ve found someone to hold you accountable, do it every day at the same time to keep track of your progress.
- You can overcome Procrastination and finish the job with the help of another person.
Matt Santi is an inspiring personal growth and development leader. With over 15 years of experience in business management, HR, and operations, Matt’s career has shaped his passion for guiding individuals on their journey of self-improvement.
As an Eagle Scout, Matt’s dedication to service and community drives his commitment to helping others reach their full potential. He is a self-described personal development enthusiast, always eager to learn and grow from new experiences. Matt’s unique perspective and positive outlook on life influence his approach to writing and coaching others.
Matt’s writing on personal growth and development topics with a straightforward and actionable approach provides readers with practical tools and strategies to help them discover their strengths and abilities. His energy and expertise make him a valuable asset to anyone looking to cultivate a more fulfilling and purposeful life.
