If you are a chronic procrastinator, you are well aware of the hassle and stress that comes with postponing things. Even when you are willing to do or complete a task, you are likely to struggle to take the first step. There are several techniques that can help you stop putting things off right away (so make the effort to finish reading the article immediately). Also, you can change your lifestyle slightly to avoid finding yourself in the same situation in the future.
Steps
Method 1 of 3: Change Attitude
Step 1. Stop punishing yourself for procrastinating
The more stressed you are, the more difficult it will be to complete your tasks. Don't be mad at yourself. Rather, look ahead and focus on what you need to do.
Guilt and regret are exhausting emotions. Wasting time berating yourself for not starting to write that essay two weeks ago will only make you even more tired and frustrated. In this way, it will be impossible to finish the job in the correct time
Step 2. Do the most important tasks for 15 minutes
Instead of thinking about the total number of hours you will have to commit, just start doing something. Tell yourself that you will only have to deal with it for 15 minutes. This way, you will avoid being impressed by the overall workload, but it will likely take more than 15 minutes before you decide to quit.
- If even 15 minutes seems like too much, start with just 3 minutes.
- When you feel the need to stop, take a break for a couple of minutes, then get back into action for another 15 minutes of work.
Step 3. Break your tasks down into small, light assignments
You may feel overwhelmed by the workload thinking about writing an entire essay or completing a whole week's chores. Instead of considering all the things you need to do as one big obstacle, you break down the tasks into many small, small tasks. This way, you can start by taking care of the minor details and proceed from that point.
For example, instead of saying "I have to finish writing this essay by ten tonight", try thinking "I'll start by tracing the basic steps, then gradually develop the content, and finally fix the details."
Step 4. Start the day by taking care of the more complex tasks
Organize the day's commitments and start from the heaviest one. Morning is when you are most energetic, especially after getting some exercise, a shower, and a healthy breakfast. You'll feel better after taking on the hardest task of the day and have the time and energy to do the simpler ones.
Step 5. Give yourself a pep talk to motivate yourself
Talking to yourself is a great way to calm down, focus, and move towards your goals. When you do, call them by name. Tell yourself that you can do it and then you will do it.
- For example, you can motivate yourself in this way: "Giovanni, I know this week has been tough and therefore you are tired, but you have already written thousands of pages before and you will achieve great results this time too".
- You can also ask yourself questions: "John, why are you worried? You know well you can do it."
- Talk to yourself out loud if you can. However fear not, it will also work by speaking to you in your mind if you are not alone.
Step 6. Aim to get the job done rather than achieve perfection
Imagining that you are turning in a perfect project, essay, or work could be why you tend to procrastinate. If you don't finish what you started it will be like having done nothing, so put aside the hope (or the need) to produce a perfect result in every detail. Remember that it is not possible to improve something that does not yet exist.
Step 7. Promise yourself that you will be able to reward yourself once the job is done
You are probably scared of what awaits you in the next few hours. To overcome the fear, make a promise: "When I'm done, I'll celebrate in one of the ways I like best." Use this vision to find the strength to face the upcoming vicissitudes.
Method 2 of 3: Free yourself from distractions
Step 1. Find the most suitable workspace
Decide where you will do most of the work and make it more appropriate by eliminating possible distractions. It is important to have a place to devote to work that is different from the one where you like to relax.
The space you work in can be a library, coffee shop, bookstore or study in your home
Step 2. Download an app that will allow you not to be distracted by your phone
Nowadays, smartphones are like black holes that suck a lot of our time and attention. Of course, there is no application that can solve the problem, however there are some that can help you fight cell phone addiction, for example:
- "Detox Enough Procrastination" for a detox from the digital world, helps you manage your time more wisely;
- "Yelling Mom" allows you to set a time when the phone will start emitting annoying screams to remind you that it's time to get to work;
- "Pause" blocks certain functions, apps or notifications for a period of time set by you.
Step 3. Use a program or browser extension to avoid getting distracted by the internet
If the main problem is that you spend hours surfing the web, download an application that will help you put an end to your internet addiction. There are numerous programs available for both Windows and Mac systems:
- For example, try Freedom, it works on all devices and with all operating systems;
- For Macs, Self-Control is a free app that allows you to block a list of websites during the hours you are supposed to work;
- For Windows, you can download a (paid) program called Cold Turkey;
- If you prefer a free option, you can use StayFocused for Chrome or LeechBlock for Firefox.
Step 4. If necessary, leave the phone elsewhere
If you can't get close to something tempting you to use it, you can fix the problem by turning it off or leaving it in another room. This solution also applies to other devices, including tablets, kindles and computers.
If you need to keep your phone on for personal or business reasons, block all notifications except those related to calls or messages
Step 5. Listen to some instrumental music
Many people find it difficult to work and stay focused in a completely quiet environment. However, if you listen to music with words, it is very likely that you will be distracted by the lyrics. It is best to use a white noise player or listen to instrumental pieces.
Method 3 of 3: Avoid Long-Term Procrastination
Step 1. Write a to-do list to give yourself goals
Make a list of all the tasks you need to complete. It should include both short-term ones, which you need to finish by the end of the day or week, and long-term ones, which could take months or even years to complete. Seeing them in black and white will help you plan the various actions you need to take to achieve them.
Write the list on a piece of paper. Even if you have the habit of creating your "to-do lists" on your mobile, for example to remember what to buy at the supermarket or birthdays, in this case put the list in black and white. The act of writing down what you need to do is the first step in evaluating how to proceed
Step 2. Prioritize different goals by setting deadlines
Use an agenda to organize your time. Group short-term ones into a current day or week list that includes a deadline for each item. Then set deadlines for long-term goals by listing them month by month.
Write down every single assignment you need to complete in your diary. Let's say you have to deliver a biology essay by Friday - you should have at least three evenings to complete it. You may even have to go to the pharmacy, buy a new toothbrush and some vitamins before you leave for the holidays. In a month, you will also have to take the college entrance exam, so this week you should spend at least three hours studying the required subjects
Step 3. Avoid doing too many things at once and stay focused on one goal
Wanting to be "multitasking" gives the impression of being able to accomplish many different things, but in fact it is an ineffective attitude. Keep your attention on one goal at a time and focus all your energy in that one direction. This way you will also avoid feeling overwhelmed by too many commitments.
Step 4. Find a friend to help you evaluate things frankly
It's hard to avoid distractions and meet deadlines when working alone. Fortunately (or unfortunately), every human being has a tendency to procrastinate. Ask a friend or family member to help keep track of your habits and actions.
You can schedule fun dates together to reward yourself when you reach your goals. If you can't stop procrastinating, cancel these events to inflict a slight punishment on yourself
Advice
- If you suffer from anxiety or depression associated with procrastination, talk to your family members and friends about it. It's okay to ask for help, and you should consider seeing your doctor or psychotherapist as well.
- If schoolwork is the problem, try to do most of the work in school if possible. Otherwise, do it as soon as you get home because it is easier for the brain to work continuously than to stop and then have to start over. Try never to postpone studying until the evening, otherwise you risk arriving unprepared or making mistakes that could result in a bad grade.
