11 Weird Things That Cured My Procrastination (Proven Tips)
Between the two is this thing called Resistance. Holding us back.
Resistance cannot be seen, touched, heard or smelled. But it can be felt.
It’s a repelling force. It’s negative.
It’s aim is to shove us away, distract us, prevent us from doing our work.
- Taken from Steven Pressfield's The War of Art
We’ve all felt this force.
We sit down to do our work and we find ourselves staring at a blank screen or empty page.
Waiting for something to happen. Only for us to procrastinate and delay the task at hand. Today’s topic is one familiar to most of us.
Procrastination.
In this article we’re going to talk about what it is, two proposed theories and then we’re going to talk about 11 simple techniques that you can use to beat procrastination.
Just like that time you said you will do that thing later, and then, preceded to do everything but that thing..
Why do we procrastinate?
One theory to explain procrastination is by Dr Piers Steele, known as the Temporal Motivation Theory.
He explains that procrastination has a few key components.
- The first thing is Expectancy. Which refers to how confident we are in our ability to complete a task successfully.
- And then there’s Value. So, if we perceive the value of the task to be high or rewarding, we’ll be more motivated to act without delay.
- There’s Impulsiveness which refers to the timing of a task being the greatest determinant of whether or not you pursue a task. Immediate rewards are more desirable than rewards that require you to wait.
- And lastly Delay. So how far into the future the goal is.
And these components formulate the procrastination equation which is.
Motivation = (Expectancy x Value) / (Impulsiveness x Delay).
So you can manipulate the equation to change one or more of it’s components.
For instance, if someone has low expectancy because a task is too difficult, that leads to a lack of optimism.
You can remedy this by splitting bigger tasks into smaller and more achievable ones.
That way you can be more optimistic about your chances to complete the next task and the one after that.
You could also change the value aspect.
People also procrastinate because the goal isn't high enough value to make them want to do the tedious steps required.
You could increase the value by gamifying the process.
Incorporate rewards or maybe you could tell people about the goal to increase accountability on your end.
Another thing you can do to decrease procrastination is to lower impulsiveness.
This is a particular sticking point because those who are impulsive find it hard to focus on long-term goals. They tend to get persistently distracted or tempted away from their tasks and goals. You can do this by getting rid of distractions and temptations or organising your workspace.
Delay is harder to change because most deadlines for tasks are there for a reason.
This theory can be a useful tool to help you unpick why you might be procrastinating, but remember, you can’t really describe complex human behaviours using simple equations.
Another theory that attempts to explain procrastination is the emotional regulation theory.
It states that procrastination happens when people prioritise their short-term mood over long term goal achievement. This mainly happens by postponing aversive tasks in order to postpone the negative emotions that come with it.
John is an intelligent and capable uni student who has a paper due in two weeks.
The paper is a big part of his final grade, and he knows he needs to start working on it early to ensure quality and avoid last-minute stress.
But John has been putting off starting the paper, even though he is well aware of the consequences of procrastination. He finds the thought of working on the paper aversive and anticipates negative emotions such as stress, boredom, and anxiety associated with the task.
According to the emotional regulation theory, John's procrastination is driven by his desire to prioritise his short-term mood over long-term goal achievement.
Instead of facing these negative emotions head-on, John engages in avoidance behaviour by postponing the task, hoping to escape the immediate discomfort of tackling the paper.
Initially, John diverts his attention to more enjoyable activities like socialising with friends, watching movies, and playing video games, which provide temporary relief from the negative emotions associated with the paper.
However, as the deadline approaches, he begins to feel guilty and anxious about not having started the paper. The negative emotions intensify, causing further distress.
In an attempt to alleviate this escalating anxiety, John might resort to more avoidance tactics, such as rationalising his behaviour by saying things like “I work better under pressure” or seeking distractions.
This creates a vicious cycle of procrastination, where John continues to prioritise his short-term mood over the long-term benefits of completing the college paper on time.
As the deadline looms closer, John faces increasing pressure, and his stress levels reach a peak. Now, he must confront not only the original negative emotions associated with the task but also the added stress of running out of time.
This heightened stress further impacts his overall well-being and probably his academic performance as well.
We’ve probably all been in a similar position to John before.
To break free from the procrastination cycle, he needs to recognise and address the underlying emotions that lead to his avoidance behaviour.
He could try employing strategies like time management techniques, setting small achievable goals, seeking social support, or reframing his thoughts about the task to reduce its aversiveness.
By understanding the emotional regulation theory of procrastination and applying appropriate coping mechanisms, John can enhance his ability to manage negative emotions and prioritise long-term goals over short-term mood, ultimately leading to improved academic performance and overall well-being.
John was actually me at university.
And if like me, you find yourself in that chronic cycle of putting things off again and again, how do you stop it?..
Here's 11 tactics that can help you stop procrastinating.
1. Do the most ugly and daunting task first.
One effective way to overcome procrastination is to start with the most challenging task, or in other words, “Eat That Frog” which is what Brian Tracy’s book is about.
Your "frog" is your biggest and most important task and is often the one you are most likely to procrastinate on if you don’t take action. By taking on the biggest task, you build momentum and gain a sense of accomplishment early in the day.
For example, imagine you have to write a daunting work report.
Instead of putting it off, begin with it in the morning, when your energy levels are high, and you'll notice how the rest of your day becomes more productive.
2. Prioritise the most significant task.
This message is echoed in Gary Keller's "The One Thing" which suggests identifying the task that will have the most significant impact on your goals. I talk about this book in the video below:
By prioritising this task, you make progress towards your objectives, reducing the tendency to procrastinate.
For instance, if your primary goal is to increase sales, spend your focused time on closing that one crucial deal that will move the needle for your business.
3. Make your tasks concrete and clear.
Break down larger tasks into smaller, manageable chunks. This approach makes the workload seem less daunting and helps maintain focus.
For example, if you have a research project at university, divide it into stages, like gathering sources, outlining, and writing the main points in a plan.
Completing each step becomes more achievable and can reduces your tendency to procrastination.
4. Make sure you have a clear workspace.
A cluttered workspace can hinder productivity and lead to procrastination.
Create an attractive and calming environment that promotes concentration so you can give yourself the best chance of getting into a good flow with work.
Organise your desk, keep only essential items visible, and remove distractions like unrelated documents or personal items.
5. Build identity-based habits.
There will be tasks that you just don’t want to do. James Clear talks about this in Atomic Habits. I've done a video on this very topic, click to watch it below:
Essentially he says that to change your behaviour for good, you need to start believing certain things about yourself.
Most goals we set are outcome based like “I want to lose weight” or “I want to read more”.
When instead, you should focus on becoming a person that exercises everyday or becoming the type of person that reads for 30 minutes before bed.
6. Progress over perfection.
It’s fine to want to do things well and thoroughly but if it's stopping you from starting, then you have to act.
For instance I was spending way too much time editing the first video on this channel, constantly changing aspects of it because I thought that this is what people would like. And this would constantly push back the work over and over.
7. Put your phone in another room.
One thing that works well for me that makes it harder for me to procrastinate is to put your phone in another room. If it’s in reach its so easy to give in to resistance and get sucked into the world of social media.
Out of sight, out of mind.
8. Use time constraints.
A popular one is the Pomodoro Technique.
I've never used this technique but I do set myself time deadlines within the day. This is where you set a physical timer for 25 minutes and focus solely on one task during that time. After each interval, take a short 5 minute break and then restart the timer and get back to work.
This structured approach maintains motivation and prevents you from getting overwhelmed.
9. Reward your accomplishments.
Rewarding yourself for completing tasks can be a good motivator to stop procrastination and stay on track. By recognising your achievements, you build a sense of accomplishment, which boosts your motivation to tackle tasks in the future.
Small things like breaks or letting yourself watch some TV if you hit your target can create positive reinforcement for your hard work.
10. Use commitment devices & website blockers.
Using commitment devices can help because these can block procrastination triggers. Website blockers on your browser or certain productivity apps can prevent you from getting distracted.
These tools can restrict access to time-wasting websites, helping you maintain discipline and concentrate on your tasks.
11. Try out new work locations.
Working in different locations can boost productivity by introducing a bit of novelty.
Changing your workspace occasionally like going to a new coffee shop can refresh your mind and reduce the likelihood of procrastination caused by monotony.
I actually like doing this because working at my desk at home all the time can sometimes get a bit repetitive. Try out various locations and see which one works best for you.
Some people thrive in the bustling energy of a coffee shop, while others prefer the calm and quiet of a library.
I used to actually like going to the library (to socialise) - it can actually help because everyone around you is working and it basically forces you to get on with your work.
Find the right environment that suits your preferences.
Plus, the novelty factor provides a sense of excitement, making your work feel less like a chore.
A quote from a great
Have a great day,
Z
Connect with me 👇🏼
https://www.youtube.com/@DoctorZobir
https://twitter.com/DoctorZobir/