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Introduction
Imagine you have a project that’s been lingering on your to-do list for weeks. Every time you think about starting, something else seems more pressing, or the task feels too overwhelming.
Or maybe it’s that you just have this urge of always wanting to use your phone, and just consistently feeding off dopamine, rather than creating it.
We’re all human, and in this world, we’ve all experienced it. Even those back in the day always had the urge of just doing nothing and just being lazy for however long they can. It’s how the human brain works. It adapts to the surrounding environment. And for far too long have we lived in comfortable environments that keeps us relaxed.
Don’t get the Wrong Idea
We as humans have continuously innovated and have gotten smarter. As a result, we have gotten lazier. The greater we advance as a people, the less of a need that there is to work harder. That’s why this generation and those that come after us will be weaker than ever.
I would say that it’s your fault, but it isn’t. Since birth, we have lived comfortable lives that nearly never push us out of our comfort zones. Since childhood, a majority of us are fortunately put in situations where we don’t need to work until we’re much older.
What You’ll Learn Today
Today, I aim to teach you everything I know about procrastination and what you can do over the short and long-term to skyrocket your focus and burn your procrastination to the ground.
Don’t be guilty and feel all bad about procrastination, because everyone does it. It’s what you do to combat it that matters. You choose to do nothing, you will face the consequences. Do otherwise, you will not regret it.
What is Procrastination?
As defined by Oxford languages, procrastination is:
“the action of delaying or postponing something“
That repeated process of delaying activities is what destroys the time you have to do the things that matter the most, and fuels your poor time management more than anything.
But, here’s the crazy part: procrastination isn’t just about poor time management; it’s often rooted in deeper psychological issues like fear of failure or a quest for perfection. These feelings can paralyze us, making even simple tasks seem daunting.
Recognizing why you simply refuse to do something now will set you apart from the pack.
It sucks knowing that you’ll get more done if you start working right now, over working in 2 hours once you finish that movie that you’ve been waiting to watch all week. But, life isn’t the “wonderland” as it once was when we were all young n stuff.
Life’s tough now, and for some, it has always been. So, get used to it.
What Triggers Procrastination?
Each person’s procrastination triggers are unique. It might be a specific task, a time of day, or an emotional state.
According to solvingprocrastination.com, these are the triggers behind procrastination:
- Preferring immediate gratification over long-term well-being.
- Viewing tasks as tedious, frustrating, or otherwise unpleasant.
- Worries about criticism leading to anxiety and fear.
- Overwhelmed by a daunting number of tasks, unsure of where to begin.
- Unwilling to complete or share work unless it’s flawless, due to perfectionist tendencies.
- Disconnection from future consequences, seeing them as another person’s problem.
- Devaluing rewards that won’t be realized until the distant future.
- Lack of enthusiasm due to perceiving outcomes as insignificant.
- Anticipating high effort for challenging tasks.
- The tendency to continue current activities without change.
- Goals that are vague and lack clear definition.
- Holding irrational negative beliefs about chances of success.
- Inability to effectively prioritize and manage time.
- Traits like impulsiveness that hinder productive behavior.
- Conditions like depression impacting productivity.
- Reduced productivity due to insufficient rest or sleep.
- Limited self-control capacity, often stemming from fatigue.
- Environments that are replete with distractions.
As you can see from the list above, many of the reasons are entirely in your control. Poor rest, limited self-control, distractions, dopamine cravings, and the feeling of not wanting to do anything is what’s seriously holding so many of people today back.
Is This You?
Think about that for a second, most people today cannot get anything done because they don’t feel like doing anything. What type of mentality like that will win anything?
If you want to win, want to succeed, and want to dominate, you have to be more than that.
What to do
My end message here is to reflect on when and why you procrastinate, so that you can break that cycle.
Consider your own habits: do you delay starting tasks that seem boring or difficult? Do you find yourself distracted by social media or other interruptions?
Scrolling Phone Images – Unsplash.com
How to Stop Procrastinating NOW
The key to beating procrastination is to start small. The “5-Minute Rule” suggests that by committing to just five minutes on a task, you can often overcome the initial resistance.
Another tip is to break tasks into smaller chunks, making them seem less overwhelming. Additionally, you can set clear, achievable deadlines and eliminate distractions to assist with that. Remember, positive reinforcement works wonders, so reward yourself for making progress.
Full Guide:
- Start Small: Begin with a task so small that it seems almost too easy. The key is to break the inertia of inactivity. For instance, if you need to write a report, start by just opening the document and writing one sentence.
- Embrace the Power of Small Beginnings: Utilize the “5-Minute Rule” by committing to work on a task for just five minutes. Often, the hardest part is starting, and once you’re in motion, continuing becomes easier. For instance, if you’re delaying writing a report, simply start by opening the document by typing a few lines. The idea here is to transition from a lazy and unmotivated mental state to a motivated and engaged state. This is the most important part.
- Chunk Down Your Tasks: Break down overwhelming tasks into smaller, more manageable parts. This approach reduces anxiety and makes the task seem less daunting. For many, completing these small, manageable tasks make it easier to do more in less time. And if that works for you, don’t let me stop you.
- Cultivate Mindful Awareness: Procrastination is often fueled by negative emotions and self-criticism. Practice mindfulness to stay present and aware of these feelings without judgment. Recognize when you’re procrastinating and do something about it. Make yourself remember not to procrastinate. The best way to do this is by introducing punishments and rewards. Make your brain want to work hard and actually get stuff done.
- Set Clear Deadlines and Rewards: Self-imposed deadlines are powerful motivators. Pair them with rewards for added efficacy. For instance, promise yourself a favorite snack or a short break after completing a specific task. The anticipation of the reward can provide the extra push needed to get started.
- Change Your Environment: As I usually say, if you’re environment sucks, so does your productivity.
My Notes:
- Firstly, for #3, I only suggest chunking down tasks for certain people. The reason I say this is because if I have a daunting task ahead of me, I usually just go straight on and get it done. If it has no effect towards your work ethic or productivity, don’t bother wasting a few minutes doing it.
- Next, stop multitasking. After reading this one scene in “Can’t Hurt Me” regarding multitasking and its negative effect, I felt that I had to include it. In short, what it said went along the lines of how multitasking destroys your work ethic and quality because you’re consistently half-*ssing things, rather than completing them full on. Sure, you may be able to get 1000 different tasks done, but if they all suck, nothing matters (probably).
- Lastly, stop going so easy on yourself. Make your brain remember not to stall again. Force yourself to stop making excuses by introducing punishments that force you out of your comfort zone. For example, if you repeatedly stall washing the dishes, punish yourself by not permitting TV usage at all for that day so that you know not to do it again.
Multitasking Images – Unsplash.com
Long-Term Solutions
- Develop Robust Time Management Skills: There’s already a full guide written by us here, which you can check out with even more value inside. But, if you’re looking for something quick, I suggest creating a to-do schedule and setting specific time blocks throughout the day for certain tasks. Do not multi-task.
- Foster a Growth Mindset: Alter your perception of tasks and challenges. Instead of viewing them as obstacles or potential sources of failure, see them as opportunities for learning and personal development.
- Create an Environment Conducive to Productivity: Your physical and digital workspaces have a substantial impact on your ability to focus and be productive. Organize your space to minimize distractions and create a setting that fosters concentration.
- Gradually Lower Phone Usage: Gradually lowering my phone usage from 5-6 hours a day a few months ago to about an hour a day now is a massive change, but it’s been a great journey that I could never forget. Lowering your phone usage will truly show the amount of time you have available as a student.
- Dopamine Detox: There’s a full guide coming on this soon, but participating in this will change your life. Without it, I wouldn’t be the same person as I am today.
- Seek Accountability: If you really cannot take accountability for certain actions or activities, having someone watch over you works like a charm. Even if all you can get is a friend, that works just fine too. Having someone that assures that you keep your phone usage low, are concentrated, and are away from distractions will be so worth it.
Conclusion
This was an absolute monster of a blog that took so much time to write, but it was worth every minute of it. Procrastination is a common challenge, but it’s easy to conquer. After all, we do live in the digital age with an abundance in information.
If you ever need a personal suggestion for something procrastination-related, feel free to shoot me a comment at our social media on our Facebook page, GraduationGurus!
