Action steps to overcome procrastination and achieve more

Fortunately, there are many practical strategies and tips to overcome procrastination and regain productivity.

Prioritising tasks 

One of the main causes of procrastination often stems from the inability to handle multiple tasks, set priorities, and determine the most critical objectives. In this case, procrastination serves as a temporary escape from the overwhelming workload and the pressure of numerous pending tasks. Therefore, it is advisable to compile a list of necessary tasks and arrange them in order of importance, then dedicate time and attention to completing each task individually.

For a deeper dive into prioritisation skills, time management, and effective strategies for overcoming procrastination and enhancing productivity, one can refer to First Things First, a renowned book by the American author and self-help expert Stephen Covey.

Breaking down a single task into several smaller ones

The mere thought of a large task and the effort it requires can cause fear and anxiety, leading some to postpone it. To counter this, breaking down large, complex tasks into smaller, manageable steps is advisable. This approach helps maintain focus and reduces feelings of boredom and distraction, making the task seem less overwhelming.

For example, one might break down a substantial task like preparing a work report into clear, smaller steps. These steps might include gathering required data, analysing and selecting the most relevant information, writing the introduction and main sections, conducting additional research if necessary, and finally, carefully reviewing the finished report.

Integrating enjoyable activities with routine tasks

Some behaviour modification experts suggest combining long-term beneficial tasks with enjoyable short-term activities. This means doing something fun while tackling a difficult task  to reduce boredom and encourage completion.

For instance, listening to a favourite podcast while exercising or enjoying a piece of chocolate while performing routine household chores can help overcome procrastination. However, if combining activities proves challenging, it is recommended to reward oneself immediately after completing tasks like studying or preparing a report for work.

Initiating tasks without waiting for the perfect time

People often use excuses like “I need to be in a better mood to start studying and completing assignments” or “The house must be completely quiet for me to begin working on the project” to justify procrastination. Unfortunately, ideal conditions and perfect timing for task completion will not always be attainable. Each day brings new challenges and difficulties, from bad moods to imperfect environments for studying or working. Therefore, it is crucial to adapt to such circumstances, refuse to be impacted by them, reject the ‘all or nothing’ mindset, and acknowledge that completing tasks despite less-than-ideal conditions is key to achieving future ambitions and goals.

Dedicating time free from distractions

Many people resort to procrastination simply to watch their favourite movie, go out with friends, or browse mobile phones. Controlling these distractions and preventing them from hindering progress and accomplishment is essential. 

One of the best strategies to manage distractions and avoid procrastination is to choose a quiet environment, away from noise or interruptions, such as a secluded room at home. Allocating specific times for socialising with friends, such as weekends only, and turning off mobile phones or enabling the Do Not Disturb feature for social media apps can be very helpful. There is also the Pomodoro Technique, a method involving dividing work time into short intervals, with 25 minutes dedicated to focused work followed by a 5-minute break, which increases focus and productivity.

Surrounding oneself with ambitious and supportive individuals

Being around inspiring and ambitious people can significantly aid in development and achievement. With such people, there is no time for procrastination or making excuses. They provide a clear vision of success and offer sufficient support and encouragement, fostering an environment where progress and accomplishments thrive.

References 

[1] verywellmind.com, How to Overcome Procrastination for Improved Mental Health
[2] choosingtherapy.com, 23 Tips for Overcoming Procrastination
[3] boisestate.edu, 14 Simple & Effective Ways to Stop Procrastinating
[4] psychologytoday.com, 11 Ways to Overcome Procrastination
[5] jamesclear.com, Procrastination: A Scientific Guide on How to Stop Procrastinating