Is procrastination impacting your daily productivity? 7 Tips to Overcome Procrastination

How to stop procrastination

Do you ever find yourself struggling to get started on a task. You set aside some time, but you would rather just sit back, chillout and doom scroll. This is procrastination and whilst it can be a great way to unwind and allow your mind to reset, it can at times be bothersome when it starts to impact your productivity.

What is procrastination? Procrastination is the action of delaying or postponing something. Think about a time where you have struggled with a task, such as cleaning a room, tending to the garden, or washing your car. You know it needs to be done, but who has the time? Instead, it gets pushed back and back until it becomes a task that you must do urgently. Studies have shown that there is a link between procrastination and mood. When we are in a good productive mood, we are more motivated to get the task done. Whereas when we are in a bad mood then we will put the task off until we feel in in a better mood to action it.

55 days

Did you know that the average person spends 55 days a year procrastinating – (Scienceofmind.org)

88% of employees admit to procrastinating for at least an hour per day (soocial.com)

According to a 2014 study on procrastination and coping, 20-25% of adults worldwide are chronic procrastinators. The issue can be linked to depression, anxiety, low self-esteem, ADHD, and poor study habits. (Mclean Hospital)

Procrastination can start to be problematic when it begins to impact your work productivity or your general responsibilities. Procrastination may have other negative impacts such as an increase in stress levels, lower productivity, and missed opportunities. In more severe instances procrastination has also been linked to depression, anxiety, low self-esteem and ADHD. It is important to know that procrastination is a natural occurrence that happens to many of us. Procrastination is healthy, you may find your coping mechanism as watching a trashy TV show, doom scroll social media or simply daydreaming. In these moments you are giving yourself a break from the day to reset so you can move forward with other tasks.

7 Tips to Overcome Procrastination

If you realise that it is time to break this habit then below are some helpful tips which can help you to overcome procrastination:

1. Set Clear Goals: Try breaking the task down into smaller manageable tasks, suddenly it seems less daunting to begin when you have a clear roadmap to complete

2. Prioritize your tasks: Which is more critical? Focus on the high-priority tasks first to ensure you're working on what truly matters.

3. Remove Distractions: Identify and remove distractions from your workspace. Something I regularly do is leave my phone in a drawer or another room. If you can’t do this try turning off notifications to some apps, creating a clutter-free environment, or putting your phone on silent.

4. Try the Pomodoro Technique: This involves working in short, focused bursts. Set a timer for 25 minutes, work on a task, then take a 5-minute break. Repeat this cycle to maintain momentum and productivity.

5. Reward Yourself: Set up a reward system for completing tasks. This could be something small like a treat or a break. Rewards can motivate you to stay on track and make the process more enjoyable.

6. Practice Self-Compassion: Be kind to yourself. Sometimes your well being is more important than the task at hand. Procrastination can be a hard habit to break. Acknowledge how far you have come, the progress you have made and keep moving forward.

7. Reflect and Adjust: Take the time to regularly review your progress and adjust your strategies as needed. Reflecting on what is working and what doesn't will help you adjust your approach to overcoming procrastination.

Let’s face it, these days we are busier than ever! We may have the best intentions but we struggle to follow through with our promises to ourselves and others. Remember, if procrastination is more of a problem for you, it may be worthwhile speaking to your healthcare professional for further support and guidance.