Procrastination is a common problem that affects many people, causing missed opportunities and increased stress. It is the act of unnecessarily postponing decisions or actions and it can be difficult to overcome.
This guide is a definitive source on how to stop procrastinating, based on hundreds of scientific research papers. It contains a systematic approach to overcoming procrastination, a list of anti-procrastination techniques, and tips for using them effectively.
Whether you are struggling with procrastination yourself or trying to help someone who is, this guide provides a comprehensive solution to this pervasive problem.
Key Takeaways
- Procrastination is a common problem that can cause missed opportunities and increased stress.
- This guide provides a systematic approach and a list of anti-procrastination techniques to help overcome procrastination.
- By following the tips in this guide, individuals can effectively manage and overcome procrastination.
How to Stop Procrastinating
Procrastination is a common problem that can interfere with productivity and lead to stress and anxiety.
Short-Term Solutions
First, identify the smallest possible step toward one’s goals. Then, try to start with just that tiny step, giving yourself permission to make mistakes during the attempt.
For example, if someone needs to write an essay, they can decide to start by writing just a single word. At the same time, they should accept that it won’t be perfect, and might even be quite bad at first.
In addition, it can be helpful to make it easier to get started first, for example, by preparing one’s tools before starting to work. Also, it makes it harder to procrastinate, for example, by removing distractions from one’s environment.
Long-Term Solutions
To overcome procrastination in the long term, it is recommended to set specific and realistic goals.
For example, if someone wants to start exercising, a good goal might be to “be able to run a full mile by the end of the month”. Meanwhile, bad goals might be “get in shape” (unspecific) and “run a marathon by the end of the month” (unrealistic).
It is also important to assess one’s procrastination by identifying cases in which one delay unnecessarily.
Then, figure out what exactly one procrastinates on and how they do it. After that, think about those situations to also figure out where and when one procrastinates.
Finally, figure out why one procrastinates, potentially after reading about why people procrastinate.
Creating an action plan is also important. It should involve using relevant anti-procrastination techniques, which account for the goals that one sets and the nature of their procrastination problem.
Making sure to reflect on one’s progress and refine their approach is also important.
This can be done by figuring out which techniques work for them and how they can implement them most effectively.
Key Anti-Procrastination Techniques
There are several key anti-procrastination techniques that can be used, which are presented in more detail below:
| Technique | Description |
|---|---|
| Break tasks into manageable steps | Break tasks into sub-tasks that can be easily completed. |
| Commit to a tiny first step | Commit to working for just a few minutes. |
| Give yourself permission to make mistakes | Accept that your work won’t be perfect. |
| Make it easier to take action | Prepare everything you need in advance. |
| Make tasks more enjoyable | Listen to music while doing them. |
| Make it harder to procrastinate | Remove potential distractions. |
| Delay before indulging the impulse to procrastinate | Count to 10 first. |
| Set deadlines | Decide that you’ll complete a certain task by a specific time. |
| Plan how you’ll handle obstacles | Decide that if X happens, then you’ll do Y. |
| Identify and address your fears | Consider what advice you’d give to a friend. |
| Increase your motivation | Mark streaks of days on which you achieve your goals. |
| Increase your energy | Take necessary breaks. |
| Improve your environment | Add reminders of your goals. |
| Use social techniques | Emulate a role model. |
| Use time-management techniques | Alternate consistently between work and rest. |
| Create starting rituals | Count down from five before taking action. |
| Start with your best or worst task | Start with the easiest or hardest one. |
| Develop self-efficacy | Reflect on your successes. |
| Develop self-compassion | Remind yourself that everyone makes mistakes. |
| Treat underlying conditions | Address underlying conditions like ADHD. |
It is recommended to use any combination of techniques that one wants, but one should start by focusing on a few that seem most relevant to one’s specific situation.
Writing things down, such as goals and plans, can have various benefits. For example, it can help one think more clearly and make their decisions feel more concrete.
Helping Others Stop Procrastinating
A similar approach can be used as an intervention to help someone else stop procrastinating, by doing the above on their behalf, doing it together with them, or encouraging them to do it themselves.
Imperfect Action is Better Than No Action
Finally, it is important to remember that imperfect action is generally better than no action, so one will benefit more from trying to do just a bit of the above, than from getting stuck doing nothing at all.
Also, the longer one delays, the more likely they are to do nothing, so they should start right now. They should understand that they’ll probably get some things wrong at first, but that they’ll be able to improve their approach over time.
If someone feels overwhelmed, they can just start with the first technique in this section (commit).
Anti-Procrastination Techniques
Break Tasks into Manageable Steps
Breaking down tasks into smaller, more manageable steps can help reduce feelings of overwhelm and make it easier to plan and complete larger projects.
To do this effectively, it is recommended to unpack only a small part of the task each time, identify steps that can be completed in a single session, and remind oneself that consistent progress, no matter how small, is key.
Commit to a Tiny First Step
Committing to a tiny first step can help jumpstart productivity and reduce procrastination.
This can involve setting criteria for what is considered a “tiny step,” such as the 2-minute or 5-minute rule, which involves committing to a specified amount of time to work on a task.
Give Yourself Permission to Make Mistakes
Accepting that work won’t always be perfect, especially during the first draft, can help cut down on perfectionism-driven procrastination.
Setting reasonable goals and standards for oneself that are attainable and good enough can also be helpful.
Make It Easier to Decide
Improving the decision-making environment, relying on intuition, making good enough decisions, using a structured approach to decision-making, eliminating weak options, creating decision pairs, getting feedback from someone else, and using a random tool can all make it easier to decide.
If indecision is the cause of procrastination, this is especially crucial.
Make It Easier to Take Action
Making it as easy as possible to start and keep doing what needs to be done can help reduce procrastination.
This can be done by removing any friction that might hinder progress, such as leaving a document open on a computer that needs to be worked on later.
Make Tasks More Enjoyable
Making tasks more enjoyable can help reduce procrastination.
This can be done by incorporating enjoyable elements, such as listening to music while cleaning the house.
Make It Harder to Procrastinate
Using pre-commitment devices, such as eliminating temptations, making temptations more inconvenient or unpleasant, and associating negative consequences with temptations, can make it harder to procrastinate.
Delay Before Indulging Your Impulses
Delaying before indulging in impulses, such as counting to 10 before checking a phone for notifications, can help reduce procrastination.
It is important to actually count and avoid procrastinating until the counting is finished.
Set Deadlines
Setting appropriate, concrete, and meaningful deadlines can help reduce procrastination.
Intermediate deadlines and ultra-short deadlines can also be helpful, but it is important to ensure that deadlines are indeed helping and not causing added stress or hurdles.
Form Implementation Intentions
Establishing if-then rules regarding when, where, and how to pursue goals can help overcome obstacles and temptations using goal-directed behavior.
Good rules are often ones that can be applied automatically.
Identify and Address Fears
Fear, such as fear of failure or criticism, can frequently be the driving force behind procrastination.
Identifying and addressing these fears can be helpful, such as using self-distancing or talking to oneself using self-distanced language.
Increase Motivation
Gamifying behavior, creating streaks, rewarding accomplishments, setting immediate outcomes, and visualizing future selves can all help increase motivation and reduce procrastination.
Increase Energy
Increasing energy can help reduce procrastination.
This can involve taking breaks, improving emotion regulation, developing self-efficacy, developing self-compassion, and treating underlying conditions.
Improve Environment
Improving the environment can also help reduce procrastination.
This can involve removing distractions, using social techniques, using time-management techniques, creating starting rituals, starting with best or worst tasks, immediately completing small tasks, dealing with bottlenecks, and switching between tasks.
Closing Words
This guide has provided readers with the main tools they need to stop procrastinating. However, it is up to the reader to take action and implement these tools.
If the reader is unsure where to start, they can write down a specific and realistic goal related to something they have been procrastinating on.
They should also write down how, where, when, and why they have been procrastinating on it.
Next, the reader should pick 1-3 anti-procrastination techniques that look relevant to their situation.
Some effective techniques include breaking tasks into manageable steps, committing to a tiny first step, and making it harder to procrastinate.
It is important to remember that perfection is not necessary, and the most important thing is to just get started.
The reader can refine their approach later by adding more goals and techniques.
It is crucial to take action now instead of putting it off for later, as the longer one waits, the less likely they are to act on what they have learned.
By implementing the tools and techniques provided in this guide, the reader can overcome procrastination and achieve their goals.
Frequently Asked Questions
What strategies can individuals employ to overcome procrastination?
There are several strategies that individuals can employ to overcome procrastination. Some of these strategies include:
- Breaking down tasks into smaller, more manageable pieces
- Setting achievable goals and deadlines
- Creating a to-do list and prioritizing tasks
- Using a timer to help stay focused
- Eliminating distractions, such as turning off notifications on electronic devices
- Working in a quiet, organized space
- Rewarding oneself after completing a task
- Seeking support from friends, family, or a therapist
- Practicing self-compassion and avoiding harsh self-criticism
Are there any books that specifically help with procrastination?
Yes, there are several books that can help with procrastination.
- “The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play” by Neil Fiore
- “Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time” by Brian Tracy
- “The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done” by Piers Steel
- “Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change” by Timothy A. Pychyl
What scientific methods are proven to help reduce procrastination?
Several scientific methods have been proven to help reduce procrastination. These include:
- Cognitive-behavioral therapy (CBT)
- Mindfulness-based interventions
- Acceptance and commitment therapy (ACT)
- Behavioral activation therapy (BAT)
- Motivational interviewing (MI)
Can you list ten effective tactics to combat procrastination?
Here are ten effective tactics to combat procrastination:
- Break tasks into smaller, more manageable pieces
- Set achievable goals and deadlines
- Create a to-do list and prioritize tasks
- Use a timer to stay focused
- Eliminate distractions, such as turning off notifications on electronic devices
- Work in a quiet, organized space
- Reward yourself after completing a task
- Seek support from friends, family, or a therapist
- Practice self-compassion and avoid harsh self-criticism
- Use positive self-talk to stay motivated
What techniques can individuals with ADHD use to manage procrastination?
Individuals with ADHD can use several techniques to manage procrastination. Some of these techniques include:
- Breaking tasks into smaller, more manageable pieces
- Setting achievable goals and deadlines
- Using a timer to stay focused
- Eliminating distractions, such as turning off notifications on electronic devices
- Working in a quiet, organized space
- Rewarding oneself after completing a task
- Seeking support from friends, family, or a therapist
- Practicing self-compassion and avoiding harsh self-criticism
- using the medication and therapy that a doctor has prescribed
- Developing a routine and sticking to it
What workplace practices can help minimize procrastination?
Several workplace practices can help minimize procrastination. Some of these practices include:
- Setting clear goals and deadlines
- Providing employees with the necessary resources to complete tasks
- Encouraging open communication and collaboration
- Offering training and development opportunities
- Providing regular feedback and recognition
- Creating a positive work environment
- Encouraging breaks and time off
- Avoiding micromanagement and promoting autonomy