How to Overcome Procrastination

Learn how to overcome procrastination and get things done.

Procrastination is the habit of putting things off.

The consequences of procrastination are pervasive, affecting your career and personal life, and robbing you of your potential.

Is procrastination robbing you of your potential?

Have you tried to overcome procrastination before only to fall into old habits?

Procrastination is like a warm bed "easy to get into and hard to get out of."

But procrastination is not about a lack of willpower!

Procrastination is a habit that has been learned over time and as such requires systematic tools to overcome and change.

There are a four options you can take in order to stop procrastination. These include:

1. Stop procrastination by yourself. This is a hard route to follow as it usually involves a trial-and-error approach that involves 'to-do lists', New Years Resolutions, and many failed attempts.
2. Attend procrastination seminars. Attending seminars provides a feel-good feeling but is less likely to get to the route causes of your procrastination and less likely to result in substantial long-term changes.
3. Do nothing. If you do nothing then it is likely that nothing will change and procrastination results in increasing stress and not achieving your potential
4. Do a procrastination course online. I have tried plenty of procrastination courses online from a personal perspective and also as a professional (I am a psychologist and look to find a course that I give to clients).

   What I really like about this 21 day procrastination course is that it gets to the heart of why you procrastinate and then gives you step-by-step strategies to beat procrastination.

   This is important as it then gives you the tools to make systematic and long-term changes in your procrastination habit.

After completing this Procrastination Challenge Course I learnt more about my procrastination habit and was able to put in place step-by-step strategies to stop procrastination.

So how to overcome procrastination involves understanding the causes of procrastination and putting into place effective procrastination strategies.

How to overcome procrastination

There are many reasons why people procrastinate.

Do you procrastinate because you feel overwhelmed with your tasks?

Do you wait till the last minute, believing that you work better under pressure?

Sometimes you may procrastinate because you are just too tired to start something new, or just don't want to do that difficult and/or unpleasant job.

Procrastination can be an escape hatch - a retreat to tasks that are usually of lesser importance but more fun.

Overcoming procrastination usually involves having to ‘bite the bullet’ and do those important things that you either find unpleasant or uninteresting.

It looks as though John is procrastinating about having a ‘difficult’ talk with Melissa about her tardiness and the problem is still unresolved.

There are few people who enjoy personal confrontation.

In the example above, John is procrastinating over this unpleasant task. The same goes with uninteresting tasks that have a habit of being put off.

Can you think of any unpleasant or uninteresting tasks that you have put off today or in the past?

Have you spent time on unimportant tasks to avoid those more important but unpleasant and/or uninteresting tasks?

As with most human foibles and habits, identifying the causes is half the solution. What are your causes of procrastination?

If you are procrastinating because the task is unpleasant or uninteresting, then here are a few solutions for you:

1. Draw up a pro’s and con’s list of the unpleasant task. Often an unpleasant task is something that you are emotionally caught up in and want to avoid.

   By drawing up a pro’s and con’s list you look at the unpleasant/uninteresting task in a more objective manner and reduce your stress.

2. Break your task into chunks. How do you eat an elephant?

   One bite at a time!

   So it is with an unpleasant task.

   Usually setting goals that are small and achievable are a good way to start. I talk more about setting goals to beat procrastination.

3. Set a high priority for the unpleasant task in your to do list. By setting a high priority, the task is more difficult to avoid and gets done in your most productive time.




Time Management Activity If you are looking to remain focused on your top priority, try out this procrastination strategy: 1. identify your prime time. This is your most productive time in the day. 2. keep that time free for yourself. Make an appointment with yourself if you have to! 3. set small deadlines for your tasks. These deadlines need to be observable actions 4. reward yourself for achieving each milestone. 5. practice the Pomodoro time management technique on your most important activity.



4. Try to schedule the task early in the day. This way you won’t spend too much time thinking about the unpleasant task.
5. Schedule the task in a way that is difficult to get out of. For example, John could set up a meeting with Melissa – that way John commits to the action of doing the unpleasant task.

   Use these tips to set up a time management schedule.

6. Delegate the task. It may be possible to delegate the task. What you find unpleasant, other people may enjoy! Check out these tips on how to delegate effectively.
7. Consider the consequences of doing the task. Know that the unpleasant task is generally not as bad as you thought it would be, and that a sense of relief comes from doing the task. This may be enough reward for overcoming procrastination.

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Avoiding Procrastination: Learn How to Overcome Procrastination and Get Things Done

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