The Procrastination Trap: why we do it and 5 strategies to help you stop.
Dr Dan Zuj, Provisional Psychologist Synapse Psychology
A new task comes across your desk. You scan this new task, considering what is being asked of you, what will be needed to complete the task, and even what you might need to set aside to complete the task. The first thought that beats its way across your mind is, “I am definitely not doing this today!” The idea of doing this task—which feels insurmountable at first—is overwhelming.
You notice that there’s a tightening in your chest at the idea of doing the task, your face reddens, and it might even feel like your ears are radiating hot energy. You start to notice other thoughts: “what if I fail”, “I don’t know where to start”, or even “I’m useless.” And so you flag this as a task for later: this is a “future me problem.”
Immediately, you feel relieved that you don’t need to worry about it now.
Does this sound familiar? This is procrastination.
What is procrastination?
The Association for Psychological Science defines procrastination as “the voluntary delay of some important task that we intend to do, despite knowing that we’ll suffer as a result” (Jaffe, 2013). The second part of this sentence is important: despite knowing that we’ll suffer as a result.
Procrastination is when we put off tasks that we know we need to get done, even though we understand that delaying them will likely lead to more stress and pressure later on. Most of us procrastinate at least occasionally, and sometimes it feels almost impossible to get started, no matter how important the task is. But procrastination isn’t simply about being lazy or bad at time management.
In fact, procrastination is often a way of coping with uncomfortable feelings that the task brings up.
The irony is that while procrastination offers short-term relief, it usually leads to more stress and guilt over time. But when we start to see procrastination as an emotional response rather than just a bad habit, we can understand what’s really driving it and find better ways to deal with it.
5 strategies to overcome procrastination and be more productive
Getting started on tasks you’ve been avoiding can feel impossible at times, but with a few small mindset shifts and practical techniques, you can make things a bit easier on yourself.
Here are five practical, science-backed strategies to help you break free from procrastination and get things done.
1. Break tasks up into bite-sized pieces
A common reason why we might avoid a task is because we picture it to be the equivalent of hiking Mount Everest in a pair of flip flops! And so we tend to avoid the task altogether. The trick is to break it down.
Try this: Take the time to write down each small step that’s needed to finish the task and focus on the first step. If you have an assignment to write, start with “write a list of the key points to include” and “gather some relevant research on these ideas.” This might take you over an hour to complete, sure, but it’s an investment in the task itself and certainly more productive than pushing it back until tomorrow. By tackling one small piece at a time, you’ll find the task less intimidating and easier to start.
2. Use the 5-minute rule
Sometimes getting started is the hardest part, so why not lower the pressure a bit by giving yourself permission to work on it for only five minutes.
Try this: Set a time for five minutes and work on the task until the timer goes off, then decide if you want to keep going. Once you get over the initial hurdle of starting, you often feel more motivated to continue. And if you stop after five minutes that’s still five minutes working on something you’ve been actively avoiding!
3. Examine your self-talk
We often procrastinate because we talk ourselves out of starting something. Our brains are truly incredible at helping us to avoid things that feel a bit icky. Our brain might tell us things like, “I’m just not in the mood” or “after a good night’s sleep tonight, then I’ll be in the right headspace for this.”
Try this: Next time you catch yourself thinking something discouraging, pause and question it. For instance, you could try asking yourself “what’s one small thing I can do to make a little progress?” Changing the way you talk to yourself can help lower a but of resistance and make the task feel more manageable.
4. Celebrate the wins, no matter how small
Getting started is one thing, but how do you keep going once you’ve started? With rewards! Rewards make even small progress feel satisfying and keeps your motivation high.
Try this: Give yourself a little reward each time you reach a milestone. For example, after you finish the first part of your project, take a short break or grab a tasty snack. Knowing you have a reward to look forward to can help make the process more enjoyable. Indeed, even if the rewards don’t seem particularly strong, your brain will love the little hits of dopamine, and they all add up. And the brain LOVES dopamine.
5. Picture the finish line
Procrastination often makes us focus on how hard or uncomfortable a task feels, which makes us want to avoid it even more. Instead, try focusing on how good it will feel once it’s done.
Try this: Spend a few moments visualising what it will feel like to have the task completed. Imagine the relief, the pride, or the reward you will enjoy. Shifting your focus to these positive outcomes can make it so much easier to take that first step and keep going.
References
Jaffe, E. (2013). Why wait? The science behind procrastination. Observer: Association for Psychological Science. https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination