A Guide to Overcoming Procrastination

Posted by Hosanna on February 27th, 2021

Procrastination is, in simple terms, putting off the things that we know we should be doing. Everyone procrastinates one time or other in their lives, and it is quite natural to do so. But it becomes a problem when we cannot make ourselves take up tasks that need completion, and constantly find ourselves with long-overdue bills and tax returns, mountains of material to tackle on the exam day morning, permanently unclean homes or unfinished projects on deadline days. 

If procrastination is extremely chronic and you cannot bring yourself to do anything at all, you probably need therapy. There could be psychological issues that need straightening out, or physiological issues concerning the prefrontal cortex of the brain that need to be addressed.

But if you don't think you need a doctor but just a little more motivation, you have come to the right place. Here are some steps that would help you combat procrastination. A word of caution though - none of these techniques will morph you into a complete non-procrastinator from a master-procrastinator overnight, but they will help you reduce the instances of procrastination and gradually gain enough self-control to be able to keep procrastination effectively under check, if correctly applied.

First if all, you need to identify and admit that you are procrastinating. It is a simple enough process. If there is a nagging voice at the back of your head that keeps telling you to work on something even when you are "relaxing" or taking some "time off", you are probably procrastinating. Or if you constantly find yourself running late on the first and only draft of your assignment on the morning of the deadline, it could give you a clue as well. If you are very scared of a big task that you need to finish and it hangs over your head causing you to worry all the time, it is a hint as well.

Why do you procrastinate?

Next, you need to identify WHY you are procrastinating. There are all kinds of different, creative reasons that procrastinators find, in order to just put off that task.

1. There is enough time (self-deception and lack of motivation. Possibly because the task is unpleasant or uncomfortable)

2. It is not important (again, self-deception. Some tasks just need to be done whether or not you think it is important)

3. I am too tired (and you will be, every time you keep putting it off!)

4. I will just take another half hour off and then I will do it (simple and straight forward procrastination. Again the task is either unpleasant or uncomfortable)

5. Nobody else seems to be in a hurry (rationalizing, in order to get out of a demanding task)

6. I am just not in the mood (and you probably won't be, until it is too late, and then you will simply start nagging yourself why you couldn't just have got it over with when you had time)

7. I work best under pressure (self-deception. You don't really work under pressure, you are simply working because you have no choice! And if you had worked when the pressure was lighter, the results would probably have been better too)

8. I don't know how to do it / it is too complex / I will get around to it when I know more (fear of failure)

9. I want it to be perfect. I will do it when I am sure it will be perfect / I am waiting for the perfect moment (maladaptive perfectionism)

Types of Procrastination

All these can be boiled down to two basic types of procrastination:

1. Relaxed Procrastination

This type is when you think that the task can wait until some other (more pleasant) activity is over. The procrastinator here finds excuses like there is enough time, I will do it after I rest/play/watch tv, when I am in the mood, when I absolutely have to do it etc. These people have reduced self-control, and seek instant gratification. It is quite common. 

2. Tense Procrastination

This type worries about not having enough skills to complete the task. They could also be maladaptive perfectionists who keep on nit-picking a task, waiting for everything to be "just perfect." They worry a lot about the task but never seem to actually get it done. 

Overcoming Procrastination

Now, the final step. HOW to combat this? The approach depends on the type of procrastination you are doing.

Relaxed procrastination: You can try the following methods to push yourself to doing the task at hand.

1. You can write down a list of reasons why it is OK even if you don't do it now, and then next to each of these reasons, you can write down a counter-argument as to why it is important that you do it now. For example:

There is enough time - I have already used this reason a thousand times to procrastinate my studies. And in the end, I never have enough time. I always end up rushing in the last minute. Why don't I try studying now for a change? I can always hang out with friends later.

2. You can announce to everyone that you are going to do the task now. And then peer pressure and your ego will make sure you do it ;)

3. You can enlist the help of a slightly bossy friend to make sure you don't slack off. 

4. You can reward yourself for completing tasks. Like for example, you can promise yourself that you will buy yourself a chocolate mousse if you finish the task before evening.

5. You can ground yourself if you don't complete the task. Or deny yourself your favorite TV show if the task isn't completed. This works if you have some amount of self-control, and you actually do deny yourself that TV show or treat till the task is completed.

6. Visualise the completed task. Do not visualise the process of doing it, but only the end result. If you want to clean the house, visualise how the clean home would look, your pride in having finally completed it, how you can proudly bring friends home for dinner, how you can really relax in that environment. Think of all the details, like how different the entire energy of the room would be, how the carpet would look new, how the air would freshen up. This will help motivate you to start doing it.

Tense Procrastination: Here, you can try slightly different techniques to combat procrastination and fear.

1. Remember how nobody has ever achieved anything great by knowing all the details beforehand. Tell yourself that once you get started, you will see that the required resources will keep pouring in. Remind yourself that you will figure it out as you keep going.

2. Enlist the help of someone who knows more about the task. Get his/her advice on how to proceed.

3. Break the task down to really minor, easy and simple tasks. Complete them one by one, focusing only on the small task at hand. Finish off the simple tasks even if it is not the correct starting order.

4. Remember that nit-picking beyond a certain extent will only kill time and not add value. Assure yourself that the fatal flows have been remedied, and if anything else turns up, you can deal with it later, but the task is done as of now. Congratulate yourself on a job well done, reward yourself. Move on to the next task and let go of this one from your mind. 

These are some of the methods you can use to eliminate procrastination from your life. Remember, every time we procrastinate, we are wasting valuable life energy, lowering our vibration and reducing our karma. It is not worth it to put things off!

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