How to stop procrastinating

Procrastination is defined as “the action of delaying or postponing something”. When people procrastinate, they are actively choosing to do something else instead of what they intended or need to do.

Procrastination often doesn’t feel good; it can feel demotivating and frustrating. Whilst procrastinating usually does involve choosing to do things that are easier and more enjoyable than the task at hand, those activities are likely laced with feelings of guilt or eventual panic that you still haven’t done that one looming task.

During periods of procrastination, people can really do the rounds: checking in with old friends, scrolling on Instagram to your heart’s content, surfing the web for things you never knew you needed in your life and reading articles about how to stop procrastinating. The vortex can be never-ending. Ultimately, it doesn’t feel too good, and it doesn’t get you to where you want to be.

So, how do you break out of it?

First things first, identify precisely what task it is you’re putting off and whether this is something you’re working on for yourself, or something you’re having to work on for someone else, such as paid employment.

Tasks for personal goals

If it’s something you’re working on for a personal goal, the following tips should help:

• Begin with the end in mind. What's the long-term goal you’re aiming towards? Take yourself there and visualise the future exactly how you want it to be: how you will be feeling, and what life will look like when you’ve achieved this bigger goal. This is an opportunity to get honest with yourself. If you don’t feel excited about the future in relation to this goal, then you might want to revisit things and redefine where you want to go.
• If you’ve decided your goal is something you really want, and you believe you can achieve it, then plot backwards and reflect on how this task you’re currently procrastinating on is going to contribute to your end goal. Once you’ve reignited your passion around the goal, you may feel re-enthused to get the job done. Ask yourself: what will be the consequence of not doing this task right now, and what impact will this have on your goal?
• If you’re still struggling to get the job done, ask yourself if there is a better way of doing the task at hand. Might you be dragging your heels because you think it’s boring? How could you inject some fun into it? Consider specifically what’s holding you back. Does it feel too risky? Too mundane? Are you afraid to fail? If you identify a limiting belief that might be holding you back, you’ll need to address this first because: “Whether you think you can, or whether you think you can’t, you’re right.” - Henry Ford
• Ask yourself if the reason you may be procrastinating is that you feel overwhelmed by the task at hand. Do you need to break the task down into smaller components? If it feels like an elephant, it will act like an elephant and probably be difficult to move.
• More practically, set a timer and take regular breaks. Check out the Pomodoro Technique; it’s a great time-management system. Or find another one that works for you.
• Get accountable. Is there someone you can be held accountable to? If so, ask for help and find someone to check in with who will hold you to the task.
• Plan a reward for when you’ve completed the task. Maybe going out for a coffee or watching an episode of your favourite show. Think how much more enjoyable it will be once you’ve got the work done.

Tasks for someone else

So that’s all good advice if it’s something you actually want to work on for yourself, but what if it’s something you’re working on for someone else, like an employer? Then it may be more of a duty than a personal goal. In addition to the above tips:

1. Don’t let the unwanted task spoil the rest of the day or run into the evening. Take the power back from the situation you don’t want to be in. The rest of your day will be so much more enjoyable if you get it completed now.
2. If you know you tend to work better under pressure, be honest with yourself about that pattern. Rather than drifting into guilt-filled procrastination, make a conscious plan. Decide when you will start, set a clear deadline and use the time before then intentionally. This helps you take back some control, rather than letting the task hang over you all day.