10 Simple Ways to Stop Procrastinating

From time to time, we can feel almost overwhelmed by everything going on in our lives. Sometimes the pressures of work, home, school, relationships and just life in general can get too much, to the point where we feel unable to deal with everything. However, there is a difference between occasionally putting things off and regularly postponing tasks which need to get completed. Studies suggest that up to one in five people may in fact be a chronic procrastinator.

Some people just feel like waiting for that ‘sweet spot’ when they will feel mentally and physically ready to take on all those tasks they’ve been putting off. Others are taking on everything except for the most important jobs that really need to be done. Some believe they work best under the pressure of an expiring deadline, while some are just throwing their hands up in the air as they simply don’t know where to begin. Which type of procrastinator are you? If you fit into one of those categories then fear not, as we’ve got the solutions for you.

The Meaning of Procrastination

Psychologists define procrastination as the gap between intention and action. Procrastination is the opposite of productivity; while being productive means to finish something immediately, procrastinate means to put everything off until tomorrow, the day afternoon, next week, next month or next year!

The word procrastination comes from the Latin ‘procrastinatus’, and was introduced to the English language in the 16th century. The Latin word can be divided into two parts: "pro", which means forward and "crastinus", meaning tomorrow. The Cambridge dictionary defines to procrastinate as ‘to keep delaying something that must be done, often because it is unpleasant or boring’.

Does Procrastination Equal Laziness?

Scientists and psychologists unanimously agree that it does not. It is certainly true that procrastination and laziness go hand in hand, both conditions sharing factors like an unwillingness to act or lack of motivation. Laziness and procrastination are both associated with psychological qualities like low self-confidence, the need for emotional regulation (‘I’ll do it when I feel like it’) and the desire to avoid potential problems which may occur as a result of their work. A favourite way of thinking is: "when I do nothing, I won’t mess up."

However, there are important differences when it comes to the reasons for not doing things. Lazy people and procrastinators differ to a certain extent. Laziness can be defined as a reluctance to do something we can do. A lazy person only does what he needs to while expending a minimum of energy – sleeping, scrolling through social media updates, switching TV channels, etc.

Procrastination, on the other hand, is defined as deliberate postponement or avoidance of specific tasks and activities. Procrastination is doing anything other than that thing you’re supposed to be doing. Instead of studying, the procrastinator starts playing a computer game or cleaning the flat. In contrast to lazy people, procrastinators don’t seek out activities that require no effort, but on the contrary, some of the jobs they start working on are even more complicated and demanding than what they’re supposed to be doing!

Is Procrastination Always a Bad Thing?

Nothing is ever simply black or white. Even procrastination can sometimes be a good thing, as it can give you the time to think of the best way to approach a task or sort out exactly what you need to do. But you have to learn to distinguish between when procrastination is positive and when it is affecting you in a negative way. Whilst occasional procrastination, especially when it comes after a particularly productive period, is a time for recuperation and relaxation, long-term inactivity can interfere not only with your work but also with your private life.

Creative procrastination can have a positive effect rather than a negative one. According to psychologists, this happens when we know what we want to do, but when we need time to let our ideas mature. Then we are able to get going and turn them into reality. Creative Procrastination gives you space to dream, and to mull things over in relation to your life and the tasks that are waiting for you. On the other hand, when you are in a situation when you don’t know what to do or what your next move should be, and you don’t work on resolving the situation, is not creative procrastination and will impact negatively upon you. 

How do you know whether you're a procrastinator?

Everyone has occasional lazy moments or puts things off from time to time. Sometimes it’s a relief to be able to delay something that has to be done during busy or stressful periods. The problem, however, occurs if there is a loss of motivation on a daily basis and you are not able to complete a single small task. How can you find out if a longer period of time before completing something can be considered to be a sign of negative procrastination?

Psychologists claim that the following may be signals that you are a procrastinator:

• Avoiding high priority jobs.
• Saying that you work better under pressure.
• Constantly checking private emails, news and social networks when at work.
• Preferring to do anything other than an important task, because "it will take you forever”.
• Rarely completing your list of tasks and not doing anything due to ‘not having enough time’.
• Also putting off less important decisions.
• Easily getting distracted by other people, activities or social networks,
• Being convinced that you don’t lack motivation and will get going just as soon as you grab a coffee, pop into the shops, have a sit-down, watch your favourite show, etc.

Why are you procrastinating?

There can be many reasons why you prefer sitting on the couch with your mobile phone to getting busy with something. Often it can be poorly or undefined plans for what you need to do on that day, or else something unexpected crops up that gets your whole attention. The reason for this mental laziness can also be fear of failure, a bad mood, sadness, low self-confidence or the desire for perfection.

According to psychologists Joseph Ferrari and Timothy Pychyl, up to 20% of people can be referred to as chronic procrastinators, for whom evading responsibility is an integral part of their way of life. Ferrari, an author and college professor, argues that procrastination is a problem of self-regulation. Procrastinators mostly know how to manage time, but they do not want to deal with their responsibilities. Procrastination can even be a manifestation of rebellion, in response to over-controlling parents or bosses.

Joseph Ferrari distinguishes three basic types of procrastinators:

1. Thrill Seekers, who wait until the last second to do something so as to enjoy the euphoric rush when they do finally manage to complete their task.

2. Avoiders, who have a fear of failure and even a fear of success. They really care about the opinions of others, and would prefer people to think them guilty of lack of effort rather than lack of ability.

3. Decisional Procrastinators who cannot decide on anything until the last second. In the end, they don’t decide anything at all, which relieves them of any responsibility for the outcome of planned events.

How Does Procrastination Affect Your Life?

It may sound like a nothing, but procrastination can really impact on our health. Research has shown that students who are habitual procrastinators have worse immune systems compared to others, and are more likely to catch flus, colds, suffer from intestinal difficulty and bad sleep. Procrastination is also associated with issues like drinking, smoking and taking recreational drugs. Wherever you look around the world, procrastination negatively impacts upon the lives of the procrastinators themselves as well as their loved ones. Procrastination kills both workplace relationships and private relationships.

What do you feed your procrastination?

It's easy to stick your head in the sand when you lack motivation and there are so many pleasant distractions that will while away the whole day. This is a route that you can take at work, at school, and also at home. According to a survey carried out by CareerBuilder, only 10% of employees think that smartphones reduce their productivity. However, their bosses have a different opinion. Up to 20% of them n that believe that their employees actually only work 5 hours a day, and they consider smartphones as being the main reason for that decreased productivity.

How do employees waste time at work? What things tend to cause the most distractions? CareerBuilder says that these 5 things are the biggest productivity killers in the workplace:

1. Smartphone/texting (55%)

2. Internet (41%)

3. Gossip (39%)

4. Social Media (37%)

5. Co-worker chats (27%)

You can also distract yourself for any number of reasons, such as being in a bad mood or feeling stressed or demotivated. Less sleep, general fatigue, even hunger and dehydration can also negatively affect you. It’s a lot easier to solve problems and work on tasks when your body is fully healthy than when you are at less than 100%.

External environmental factors can have a negative impact as well. You may be disturbed by noise, other people, air conditioning (or lack of it), phone calls, or even a squeaky chair! But as we have discovered the biggest distraction, according to research, is the internet and everything that it allows: chatting, watching videos, playing games, constantly checking messages and emails, googling, and so on. There are also communication platforms for co-workers which can provide scope for distraction.

10 Tips to Get Rid of Procrastination

1. Analyse

Find out why you regularly lose your motivation and procrastinate. What bad habits are holding you back? Do you lack motivation to work, are you afraid of failure, are you dependent on Facebook and Instagram? Think about how procrastination affects your life. Taking this step will help you to discover the causes of the procrastination in your life and strengthen your ability to take control of your life.

2. Get rid of distraction

Before you go to work, turn off your smartphones, Netflix and social networks. Do not be distracted by your physical discomfort. Take care of your body, don’t work hungry, have plenty of pure water on the table. Make sure to get a good night’s sleep and mentally prepare for your big day.

3. Set up an effective time management system

Create a detailed schedule of tasks and steps you need to take. Assign the exact time or date by which the tasks must be completed. Create a clear timeline (daily plan, weekly schedule, or monthly plan as the case may be) to avoid unnecessary chaos. Perform regular tasks and stick to the deadline.

4. Get Involved

Don’t wait for lightning to strike from above, motivate yourself. Spice up every single task to make it as interesting as possible. You need to know why you want or need to do the job. What brought you to this place? What will you get or what will completion of the task bring to you? If some of your tasks are closer to you, start quietly with those ones. The more you care, the easier it will be to motivate yourself to get the job done.

5. Environment is important

Prepare a pleasant and productive work environment. If you have to concentrate, surround yourself with silence and don’t get distracted by external influences. Ask your loved ones to leave you alone while you are working. Make sure you do everything necessary to avoid having to stop constantly or get interrupted while you are trying to work.

6. Be realistic

Do not make any unrealistic plans at first. Don’t try to pack everything into one day, but be aware of your options and clear about what the situation requires from you. Work with the realistic amount of time you have. Do not get carried away in your head, but look at your plan with sober eyes. You should be able to reasonably evaluate how long it will take to complete the job.

7. Be positive

Stop making excuses all the time, what’s the real reason you haven’t started already? Are you afraid of something? Replace these negative feelings with positive ones. Instead of finding a reason why you can’t do something, find a reason why you can do it right now. Get rid of your fear, get out of your comfort zone, and stand up for yourself.

8. Take a break

Don’t overwork yourself or pack too much into your schedule, always leave room for unexpected tasks. Don’t try to pretend you are an unstoppable machine who is able to do everything at once. An over-packed schedule can create the feeling that you can’t manage anything. This leads to fatigue, dissatisfaction and more procrastination (why do I bother planning something if I never do it?).

9. Take small steps

One of the reasons why you are avoiding your tasks is that they act as a heavy burden which weighs on you. They can feel like something which can’t be mastered. Divide large tasks into smaller parts and take them on one step at a time. The task will appear easier and easier to manage. Just focus on the step you are currently taking. Don’t bother even thinking about the next stage of the project, and don’t try to do too many things at once. Multitasking does not always work!

10. Nobody is perfect

Learn to forgive yourself. Get rid of negative perfectionism that results in a cycle of disappointment and dissatisfaction with the work you’ve done. Focus instead on what you have done. Reward yourself for the results you have achieved, enjoy a break or treat yourself with something fun. Many procrastinators have fallen into the trap of setting impossible targets for themselves which they can never achieve. You can be strict on yourself, but with love...!

 

Sources:
psychologytoday.com
https://successstory.com
www.lifehack.org
https://careerbuilder.com
www.unstuck.com
forbes.com
https://stocksnap.io
https://sen.wikipedia.org
www.studyright.net