Overcoming Procrastination
Procrastination is more than simply putting things off. It is a common behavior that can stem from different habits, mindsets, and motivations. While some people delay tasks because they fear making mistakes, others avoid details, struggle with decision-making, or prefer the excitement of working under pressure. Understanding the different types of procrastinators can help explain why people procrastinate and provide insight into strategies for overcoming these patterns and improving productivity.
Types of Procrastinators
This type of procrastinator puts off tasks because they fear they will not complete them perfectly. They focus too much on details, making it difficult to finish projects.
This type of procrastinator delays tasks because they dislike paying attention to details. They have creative ideas but struggle with implementing them.
This type of procrastinator resists following schedules or deadlines because they do not like others dictating how they should use their time.
This type of procrastinator delays tasks because they fear change or prefer the comfort of familiar situations.
This type of procrastinator delays tasks because they believe they perform best under pressure and wait until deadlines are close.
This type of procrastinator takes on too many responsibilities, making it difficult to find time to begin and complete tasks.
This type of procrastinator delays tasks because they overthink decisions and worry about making the wrong choice. They often experience decision fatigue and struggle to move forward.
This type of procrastinator enjoys the excitement of working at the last minute. They believe they thrive under pressure and enjoy the adrenaline of completing tasks just before the deadline.
Action is the Antidote
Procrastination is common, but it can be overcome. Although your brain may try to avoid difficult or uncomfortable tasks, taking action is the key to breaking the cycle. Even small steps can build momentum and make it easier to stay productive. The following strategies can help you overcome procrastination and get started.
Sometimes tasks can be daunting and that can leave us with academic paralysis. Break
down the task into smaller sections.
For example: Complete Assignment 5-2
- Read Rubric
- Outline Assignment
- Write Draft
- Edit
When you cannot focus on your work, your inner thoughts may become negative.
Your internal dialogue may include negative thoughts like:
- I can’t do this.
- I’m going to fail anyway.
- I’m not good enough.
- Replace these thoughts with statements such as:
- It doesn’t have to be perfect.
- I can accomplish anything.
- I am good enough; I don’t have to be like everyone else.
One common perfectionist thought pattern is to impose unrealistically high expectations on your work. These high expectations do not account for the real-world constraints in which your work occurs, and they make work seem even more intimidating. Another thought pattern is putting off work until the perfect work conditions arise. That may mean waiting until motivation strikes or external factors like timing are ideal.
Consider writing out all your ideas for a project without judgment. Then, spend five minutes selecting one. Stick with that idea even though it may be tempting to reconsider. Unfortunately, work is usually done under imperfect circumstances. A valuable mantra for perfectionists is, “Done is better than perfect.”
The Pomodoro method is a proven and effective method for overcoming procrastination. You set a timer for a twenty-five-minute work session and then reward yourself with a five-minute break.
This simple tip can be quite effective. We know that starting a challenging task triggers a pain response in the brain. Fortunately, this response will go away after about twenty minutes. Knowing that the discomfort is only temporary may make it easier to begin working.
One of the biggest reasons people procrastinate is because they catastrophize or make a huge deal out of something. It may be related to how tough, how boring, or how painful it will be to complete the task; whatever the case, the underlying theme is that doing the task will be “unbearable.”
Keep things in perspective: “Sure, this is not my favorite task, but I can get through it.”
Procrastinators focus more on short-term gains (avoiding the distress associated with the task), as opposed to long-term results (the stress of not doing it, as well as the consequences of avoiding this task).
Instead, try focusing on why you are doing this task: What are the benefits of completing it?
Think Positive
Thinking positively can help us approach tasks with more confidence and motivation. Instead of focusing on difficulties or mistakes, we can focus on progress and the steps we can take to improve. A positive mindset can make challenges feel more manageable and help us stay committed to our goals.
Need More Help?
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