Yes, I will do it!
Do you find yourself putting things off, even when you know they’re important? According to Merriam-Webster, to procrastinate means to “put off intentionally and habitually.” While it may seem harmless in the moment, habitual procrastination can have real consequences, and breaking the cycle requires awareness and intention.
Procrastination often brings about a sense of dread or heaviness, gradually shifting one’s mindset from a positive to a negative one. It can also result in poor time management, rushed work, or missed deadlines. In some cases, it affects others who are counting on you or delays progress toward your personal or professional goals.
So, how can you shift out of procrastination and into action? Consider these strategies:
Tackle the hardest task first.
Rachel Feintzeig, writing for The Wall Street Journal in “What’s Really Driving Your Procrastination—and How to Beat It” (August 7, 2023), highlights advice from productivity expert Juliet Funt. One simple method is to set a timer for five minutes and just begin the task you’ve been dreading. Funt also recommends writing down your top three to five priorities each morning and keeping the list visible throughout the day. Similarly, Dean Bokari, in a Boise State University article, encourages “finishing your day before it starts” by planning tomorrow’s tasks at the end of each day. Knowing what lies ahead helps create a calm, focused mindset for the next morning.
Connect the task to your bigger goals.
Understanding the “why” behind a task can significantly reduce resistance. The Mind Toolsarticle “How to Stop Procrastinating” suggests focusing on the long-term benefits rather than the short-term discomfort. To apply this approach, identify your primary goal and align your daily tasks accordingly. Reframing unpleasant tasks as necessary steps toward something meaningful makes them easier to approach with purpose.
Eliminate distractions.
One of the most effective ways to beat procrastination is to proactively reduce interruptions. In his Harvard Business Review piece “5 Research-Based Strategies for Overcoming Procrastination” (October 4, 2017), Chris Bailey emphasizes the importance of disabling digital distractions before you begin working. Creating an environment with fewer temptations gives you no option but to concentrate on what truly matters.
For me, procrastination starts as a physical urge, a need to get up, move around, or do anything but the task at hand. Next time you want to procrastinate, pause, and check in with yourself. What are you feeling? You can train yourself to recognize that feeling and rather than give in to it, tell yourself clearly, “No, you’re staying right here and tackling this task.”
Remember, procrastination is something we all struggle with from time to time. But if it’s becoming a pattern, acknowledge it, and take steps to change. Doing so not only enhances productivity but also contributes to a stronger sense of accomplishment and self-confidence. Do you need some help overcoming procrastination? Book a free session via my website. I would love to help you!