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Am I Procrastinating? How to Better Understand and Combat Procrastination

Oh, procrastination. The downfall of good ideas, motivations, and plans. 2020 and the COVID-19 spread brought the world to a giant stopping point. For a while, we had no choice but to put things off because it was unsafe to continue. However, now we are starting to see a resurgence of life and we have to greet it!

It is important to note that chronic procrastination is not the same as postponing or delaying. Everyone might procrastinate a task they find daunting every once in a while, but that is not the same as being a procrastinator. Researchers define a ‘procrastinator’ as someone who delays starting or finishing a task across all situations and time and feels upset about not finishing. This becomes entirely counterproductive to reaching your goals and keeps you from being successful. In this article, we are teaching you 11 techniques that actually work to stop procrastination and understanding why we procrastinate.

Why We Procrastinate (And When We Do It)

It is entirely normal to struggle with procrastination and keeping focus all the time. When we procrastinate, there is a fight between different sections of our brains: the limbic system and the prefrontal cortex. This means our emotions and behavior are fighting with our functioning and planning. When the prefrontal cortex loses to the limbic system, you start experiencing procrastination.

Your amygdala also contributes to procrastination. This part of the brain controls your automatic emotional responses, so when you feel overwhelmed by work, you can experience a fight or flight response. This is our brain’s way of protecting us from negative feelings. It keeps us from participating in activities that cause unpleasant feelings. This, unfortunately, leads to difficult tasks being painful and unpleasant. Pain centers activate when we think about a challenge and we put them off to experience more comfortable sensations.

We all experience a feeling of dread when tasks are difficult or tedious. The psychological reasoning behind this could have something to do with our childhood. As children, all our emotional needs are met and we are encouraged to take risks and have little opportunity to experience failure. This creates unrealistic expectations and sets us up for major disappointment when we do fail.

On the other hand, you may have grown up in a family where support and love were earned. You likely assume failure is a reflection of you as a person instead of a mistake. Your response to setbacks is likely to echo the environment you grew up in.

11 Ways to Stop Procrastinating

1. Break Projects Into Smaller Tasks.

If you have been putting off a project that has multiple parts, break it up into smaller ones. This will entice you to get started. Identify what needs to be done and create a more approachable list of actions: write an outline, research topic, create and insert charts, edit.

You can even create a timeline (keep it realistic) to ensure that you are completing the total project on time. Describe the tasks in detail so you remember what they entail. As you work through these smaller sections, you will see them create the larger task and feel that the work is more doable.

2. Determine If You Need Professional Help.

You may need to address or develop skills before continuing. If you are feeling trapped by your procrastination, you may need to work with a mental health professional to move forward. These people are here to guide you and help you build those important skills. It can be very helpful to talk through your feelings with someone, especially a professional.

3. Overcome Perfectionism.

Perfection is unrealistic. People who struggle with perfectionism create unrealistic, high expectations of themselves and their work. They usually do not account for real-life constraints and may make the work seem more intimidating.

Another version of perfectionism is waiting until the work conditions are perfect to start doing work. This could mean waiting until motivation and timing are ideal. Again, unrealistic.

Instead, consider writing out your ideas for a project without judgment. Spend some time thinking over which idea works best for you. The best mantra for perfectionism is “done is better than perfect”. So keep that in mind.

4. Communicate Better.

If there comes a time when you think you will miss a deadline, tell a manager or supervisor as soon as possible. Agree on a new deadline. Admitting that you will have a delay can be difficult or even embarrassing, but it is much better, to be honest, and open than miss a deadline.

5. Work Past Negative Thoughts.

When your inner thoughts turn negative, it can be even harder to get started. Things such as: “I am not good enough”, “I don’t know how to do this”, or “I will never finish on time”. Replacing these thoughts with positive ones can help you manage your stress and anxiety. A more realistic thought could be: “The work does not have to be perfect”.

Adjusting your thoughts can help you take a more realistic approach to your work habits. This may help you manage the stress that comes with starting difficult work.

6. Find a Reason ‘Why’.

Procrastination can make us avoid distress, so try focusing on why you are doing the task. What are the benefits of completing it? If you have been putting off organizing your closet, think about how good it will feel when it is finally decluttered.

If you have been avoiding going back to the gym, think about how getting the exercise will positively affect you and your routine. Finding that ‘why’ justifies and simplifies the difficult tasks.

7. Stop Making Excuses.

The excuses we make in our heads may seem like they are valid, but we need to squash them. Waiting for something to happen may mean it will never happen. Replace “I will wait until I have the time” with “I will make the time”.

8. Get a Partner.

This option is not for everyone, but if you have the means, find someone who can help you stay accountable. It could be as simple as keeping a promise with your boss or client. Or perhaps hiring an assistant. This way you connect with someone and commit to what you will do. This is a great way to conquer procrastination because you want to be reliable. Establish a level of trust you do not want to break.

9. Reward Yourself.

Be honest, we all benefit from a treat! Establish a reward system with yourself and commit to it. Do not let yourself finish that episode or go online until you have completed what you set out to do. Instead of using these tasks to distract yourself, make them contingent on you finishing your work for the day. That way it is even more gratifying when you get to experience them.

10. Throw Yourself Into Work.

Sometimes jumping off the deep end is the best way to start. This can be quite effective, especially if you avoid the pain response triggered by the brain. This response is temporary and it is alleviated by starting work. Try the Pomodoro method (set a timer for twenty-five minutes, work, and then reward yourself with a five-minute break). Whatever works for you, just sit and get started.

11.Forgive Yourself.

Give yourself a break for making past mistakes! Getting down on yourself will only make it harder for you to start. There is a lot of research that says when you forgive yourself for past procrastination, you stop putting off work.

Use past procrastination to your advantage by determining what went into your avoidance and addressing it. If your fear of failure was keeping you from starting, what steps can you take to make yourself feel more confident? Be kind to yourself. It will go a long way.

A Word From Mental Treat

If you are feeling stuck because of your procrastination you can always seek help from a professional coach or therapist. Browse through our website to find qualified, licensed professionals who are ready to help!

Remember to stay kind to yourself through the process and pay attention to your energy level and how you are feeling. Pushing yourself too hard is not beneficial either. You may find a greater lack of motivation. Do what you can to take care of yourself and encourage yourself to start projects, no matter how difficult they may seem. Asking for help is never a sign of weakness. From Mental Treat, take care and be well.

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