How to stop procrastinating and boost productivity.

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Procrastination is something that we've all experienced before. We commonly use Procrastination as an excuse to not do a necessary task. 

Sometimes it's the monotonous, boring and tedious tasks that makes you not want to do it but you have to..eg. you keep putting off washing your dishes the whole week.

In other instances it's a task that involves your passion but requires alot of focus for example, studying for exams or doing a project.

In this article we'll be discussing several ways to stop procrastination and boost productivity.

As I'm sitting now, I'm procrastinating on writing this article, Which really made me think: why am I subconsciously delaying? Am I being lazy or is there an underlying reason? How can I combat this?

What is procrastination?

Procrastination can be described as a purposeful tendency to delay an important task, knowing there's going to be consequences for doing so.

Chronic procrastinators have an unconscious Habit of putting off something that can be done now but they choose to do it later.

It's a form of self sabotage because you're delaying something that can be done now which can be detrimental to your overall success, procrastinating prevents you from reaching your full potential.

If you procrastinate alot, you are more prone to poor performance , stress and anxiety, for example, you have work deadline for next week. Immediately we think 'there's alot of time left', or the infamous 'I'll do it tomorrow'

And of course we don't notice at the beginning because you're putting off something seemingly small. Before you know it, it's the night before the deadline and you're under pressure to complete the task. This leads to rushed work, increasing stress and therefore producing low quality work.

The disadvantages of procrastinating?

• Poor work ethic: Procrastinating diminishes your work ethic and productivity.

• Poor quality work: when you delay work until the very last minute, the work you produce won't be of high quality.

• Negative reputation: whether you're at the workplace or in school, you'll be perceived as irresponsible and incompetent.

• Poor mental health: failing to meet your expectations can bring about feelings of guilt, shame, and frustration increasing stress,anxiety and even burnout.

Why do we procrastinate?

Why does it take us so long to do that task, is laziness? is it because we hate it? we procrastinate on things we love doing too so why does it require so much motivation to just start.

1. Stress and low self-esteem

A number of studies have shown that stress and low self-esteem can lead to procrastination.

A challenging project might evoke certain feelings like stress, anxiety, and frustration. For instance, when I started writing, I felt like I wasn't good enough. With English being my second language, I feared that my efforts would never be good enough, which is probably why I would procrastinate.

If there's been a lot of stressful events in your life, We unconsciously want to move away from those negative feelings. That's when we resort to procrastination as a way to cope—to get away from those feelings.
We search for temporary solutions by creating excuses and telling ourselves that we'll deal

2. Instant Gratification 

Another reason we procrastinate is our desire for instant gratification. We tend to make our future decisions based on what we're feeling now.

There's a term that was created by Tim Urban in his popular Ted Talk called "instant gratification monkey," in which he talks about how our brains are divided into three parts: the instant gratification monkey (which represents our impulsive side, who seeks everything that's fun and easy), and the rational decision-maker, who is more logical and pursues long-term goals. Then the panic monster that appears when the deadline is close is basically the alarm that drives us into action.

3. Perfectionism 

Another reason people fall into the trap of procrastinating is setting unrealistic expectations for themselves. A perfectionist has very high standards, and failure is just not an option. They approach their tasks with an all-or-nothing perspective. They are stuck in the loop of worrying a lot and hesitating to start because they fear failure.

4. Lack of time management skills 

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Failure to manage time properly can lead to procrastination. If time is not properly managed, work piles up; and you focus on unimportant things because you didn't plan properly. 

 

You are also burdened with workload and deadlines. All this pressure adds confusion, anxiety and stress to your life, causing you to put off your work so you can escape the chaos. So it is important to incorporate time management into your life to increase productivity. 

Is it really procrastination or am i being lazy?

If you're procrastinating, it doesn't  necessarily mean you're being lazy. Procrastination happens when there's a mental barrier that prevents you from doing your tasks, whereas being lazy is the unwillingness to do the task or put in the effort.

How to stop procrastinating? 

Well, getting over the hurdle of procrastination can be challenging, but it's possible. Here are effective ways to overcome procrastination.

1. Recognise warning signs.

Firstly, you need to be aware of the feelings you get right before procrastination kicks in. Whether it's fear, boredom, or frustration, pay attention to the thoughts that pop up, such as 'There's a lot of time' 'I'll do it tomorrow' and 'I perform better under pressure.

When you catch yourself thinking and feeling these emotions, let that be a warning signal that you're about to procrastinate.

2. Just do it!

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Taking the first step towards a challenging task is never easy. Even if you don't want to,

If you keep persevering through the negative emotions; you'll likely find that the task isn't as bad as you thought. Before you know it you'll done with the task.

5 Second Rule 

A great technique called the 5 Second Rule by Mel Robbins explains that "If you have an instinct to act on a goal, you must physically move within five seconds or your brain will kill it."

The moment you feel an instinct or a desire to act on a goal or a commitment, use the rule. Do a task you intend to do within 5 seconds it pops up in your brain, or else you'll want to delay. 

For instance, if you have to wake up in the morning but it's normal to be tempted to snooze, count backward: 5 -4 -3  2 -1 Go, then you wake up. This method will help you take action and beat procrastination.

The 5 Second Rule: Transform Your Life, Work, and Confidence. 

3. Self Regulate

Self regulation is about the ability to control your actions, behaviours and emotions for the long term benefit. Being able maintaining self control can help make better decisions for example starting that project now instead of waiting until the last minute.

4. Distribution of tasks 

 

Breaking tasks into smaller, more manageable tasks will make you feel less overwhelmed and more focused. A combination of smaller tasks provides a clear road map to follow. Having a proper plan to tackle your task will make it easier for you to be productive.

5. Think about your current actions from the perspective of your future self.

 

Imagine yourself looking back at your past self. There are moments where we wish we had utilized our time correctly. The choices you make today will affect your future. It's important to consider your future self when you're making decisions.

So what can we do?

 

We do not keep postponing until tomorrow. We set realistic and achievable goals. This prevents you from getting into the cycle of overestimating our abilities and getting disappointed. Setting goals that you are capable of completing will make you more productive.

6. Pomodoro technique

One of the best time management strategies by Francesco Cirillo, is called the Pomodoro technique which involves breaking your time into 25 minute intervals (called Pomodoros) and taking regular breaks.

You set a timer for 25 minutes and focus solely on that task until time is up. You then take a 5-minute break. After that first session (pomodoro), you repeat the whole process, but take a longer break of about 15 to 30 minutes.

7. Reward yourself 

Instead of seeking instant gratification, consider rewarding yourself after finishing a task. If you finish a particular task in a specific timeframe, find something you would enjoy, like a slice of cake or treating yourself to a jewellery piece, and then reward yourself. 

Conclusion 

Undoubtedly, Procrastination can hinder our productivity. By better understanding the root causes, holding yourself accountable, and recognizing the warning signs, you can overcome procrastination. 

 

 

By using techniques such as the 5-second rule, self-regulation, division of tasks and pomorodo, we can be more productive. The most important thing is that you can overcome it with self-discipline and persistence.