Do you currently have a to-do list in the back of your mind that you’re putting off? Are you telling yourself that you have plenty of time, but find yourself stressed and rushing to meet deadlines at the last minute? Has your spouse complained a few too many times about you not getting things done promptly? If so, you may be one of the many people struggling with procrastination.
Life is full of tasks we don’t enjoy in all areas of living. Maybe you’re putting off organizing your office, making a difficult phone call, scheduling needed home repairs, or avoiding an overwhelming project at work. Whatever the task is, it’s creating stress in your mind (and possibly your relationships), as you continue to put it off. We’ve come up with five simple tips to help you stop procrastinating and start feeling accomplished.
Tip 1: Create micro-goals to increase productivity.
The next time you find it hard to get things done or even get started, you may need to break things down into what I call “micro-goals.” The idea is to try breaking your task into small, manageable steps. The smaller the step, the easier it is to complete. Like a staircase, you can’t just jump to the top. That’s not an easy feat. But if you take one step at a time, you will eventually reach the top. Although sometimes we still stumble going up the staircase, taking each step carefully can get us there in no time!
“Micro-goals” example: Packing for a trip.
Let’s say that the task you’re avoiding is packing for an upcoming trip (I’m guilty of this one!). Maybe you feel like packing is boring, and you just want to put it off until later. Or, maybe you get overwhelmed from decision fatigue when you are trying to figure out what to pack. Breaking it down into small steps can help.
Rather than doing it all at once, you could pack over multiple days before the trip. On the first day of packing, work on gathering your toiletries and place them in your bag, unless you tend to use them. If this is the case, skip to the next day of packing. STOP! Now, pat yourself on the back for completing a micro-goal. Then, the next day, you could pack the basics, such as undergarments and pajamas. Woohoo! You’re done for day two! The next day, start mentally deciding on your outfits, but don’t pack them yet. That’s it! You’ve done enough work by deciding on what to wear! Now that you know what you’re going to wear, you can spend a day gathering accessories.
Okay, now it’s the day before the trip. It’s time to put the outfits in the suitcase or duffel if that’s what you use. Then…feel a BIG sense of accomplishment. Now for the last micro-goal. It’s the morning of your trip. It’s time to pack those last-minute items and put the luggage by the door. What happens now? You sit back and relax while everyone runs around trying to figure out what they have to pack. Enjoy a good cup of coffee, and then you’re off for a great trip!
Final Thoughts on Micro-Goals and Procrastination
The key to creating micro-goals is that when you feel any anxiety or reservations about tackling a goal, it’s probably too big! You’re thinking about all the things, but you need to focus on only one thing at a time. Trying to see the whole picture always overwhelms us. Sometimes we just need to pick a step and start. Make sure to break it down as much as you need to in order to eliminate the desire to procrastinate.
Tip 2: Pair Unwanted Tasks with Something You Enjoy
Nobody wants to do a dirty task or a hard task unless they have a reason. This next tip is all about increasing motivation, providing a bigger reason to do unwanted tasks. When our brain thinks of a task it doesn’t want to do, motivation goes out the window. It stops focusing and distracts us with every idea that sounds more fun. By pairing an unwanted task with something you enjoy, you tell your brain, “Hey, you’re going to get something out of doing this!”
Examples for pairing unwanted tasks to something you enjoy
Ever tried exercising? It’s hard and sometimes not something people want to do. Here’s something you can do differently. Try saving your favorite TV show for your walk on the treadmill. If you like coffee, use it as a reward. At the end of a hard workout, pour your favorite cup of coffee. Then find your favorite place to sit and relax while sipping away on it.
Ever LOVED cleaning the house? Maybe you do, but many people don’t! Try listening to an interesting podcast (which you will do anyway sometime today) while cleaning the house. We all love music, and it can be so motivating when it’s the right mood. Try creating a playlist of your favorite songs that you ONLY listen to while doing the laundry or washing dishes. The options are endless. Just think of the things that make you smile and incorporate them into tasks you could definitely live without to make the experience more enjoyable.
Final thoughts on pairing unwanted tasks to something you enjoy.
Motivation sometimes is hard to come by, especially when doing dirty, hard, tedious, or overwhelming tasks. However, it’s never unmotivating to do something you love. Make a list of the things you enjoy doing that are simple. Then see what tasks during the day you can pair them with. This could create a new routine for you and help increase your motivation to do tough stuff.
Tip 3: Create Self-Imposed Deadlines
Okay, you’ve broken your goals down into micro-goals. You’ve added in some rewards to make them more enjoyable. Now it’s time to decide when to finish the goal. The longer the task looms over you, the more opportunity it has to increase your stress. For many of us, the stress of a deadline creates a sense of urgency and pushes us into action. So, how do you get that healthy stress to motivate you without procrastinating? By creating a self-imposed deadline to create pressure without actual procrastination.
If you’re like so many people I’ve worked with in therapy, you’re thinking, “But I’ll just know it’s a fake deadline and ignore it!” This is when it’s important to remind yourself WHY you don’t want to wait until the last minute.
Reasons we should not procrastinate…
Is it so you can have a day or two to relax and not worry about it anymore?
Is it so you can have time to solve any unexpected problems that may come up during the task?
Is it to avoid a possible argument with your spouse who gets anxious when things are done at the last minute?
There are countless reasons to finish a task early. Remembering your WHY will help you decide on the WHEN.
Final Thoughts on Self-Imposed Deadlines
Self-imposed deadlines can be so helpful. You can get around them if you want to. However, we know you don’t want to, because you know you “should” be completing tasks. They are just difficult. Remember this one thing: we already schedule most of our lives. You schedule work, when the kids go to bed, dinner time, and more. You may not actually write it down, but you know about what time those things are supposed to happen. To make setting deadlines easier, let’s just refer to it as scheduling your day. If something is on your schedule, you will more than likely do it, or by being flexible, you will find a different time to squeeze it in.
Tip 4: I Can Do Anything for 5 Minutes
Have you ever heard the saying “I can do anything for 5 minutes?” I’m not sure that rule applies to doing a plank (a type of exercise), but I can surely fold clothes for 5 minutes, work on my taxes for 5 minutes, or clean out the garage for 5 minutes. You can do just about anything for 5 minutes. So, when you start to consider doing a task, the next step is to get out your timer. Then, easy enough, set it for 5 minutes. Finally, tell yourself, “I only have to do this for 5 minutes!”
The key is that tasks get accomplished whether we complete them all at once or we tackle them 5 minutes at a time. Sometimes, 5 minutes of progress feels a lot more doable. Every time you finish 5 minutes of a task, remind yourself that you are 5 minutes closer to being done. Don’t skip this key part: Acknowledge the progress and not just the completion.
One great outcome of the 5-minute tip: once you commit to 5 minutes, you often feel motivated to keep going! What started as 5 minutes can easily turn into 15 minutes. Guess what, with most tasks, 15 minutes is all we need to finish them. This tip is especially great for housework. So set a timer and have everyone jump up and pitch in for 5 minutes, and then enjoy a tidier space for the evening!
Tip 5: Understand the Underlying Emotion to Your Procrastination
This last tip really looks at the why behind a habit of procrastination. Often, this is a habit we’ve been doing since childhood, but we never stopped to think about why we do it. Sometimes there is a fear associated with the task. The emotion and thoughts you have drive the behavior.
Examples of why you might be procrastinating
There are many reasons you might be procrastinating, but consider the emotion behind it. Maybe it’s a difficult project and you don’t know if you’ll do it well (fear). Perfectionism tells us that it’s better not to do something than to do it and fail. Maybe it’s a hard conversation that could lead to conflict, and the fear of criticism holds you back. Or it could be that the task is boring and there are so many other things you could do for a dopamine boost instead (hello doom scrolling)! Whatever your reason is, you can tackle it once and for all once you understand it!
Final Thoughts on Understanding Why You Procrastinate
There may be many reasons why you procrastinate. It’s not something that any of us really want because it keeps us from accomplishing our goals and feeling productive. Yet, probably the greatest tip is to work on understanding why you procrastinate. By knowing why, you will more likely be able to find good solutions to how to overcome it.
Conclusion
Abraham Lincoln once said, “You cannot escape the responsibility of tomorrow by evading it today.” Procrastination is only going to create more stress and problems in your life, unless it’s intentional. Most of the time, it’s not intentional. It’s a reaction to something. Don’t wait to find ways to make your life better. Implement one or two of these tips today.
If you struggle with procrastination and would like help breaking this habit once and for all, reach out to us for help. Counseling can help you figure out the why and incorporate tools and healthy habits to create a lifestyle that helps you reach your goals and feel less stressed! Our therapists in our office in Augusta, Georgia, are ready to help you move forward.
Author:
Michelle provides couples counseling and individual counseling as a therapist at Legacy Marriage Resources, LLC based in Augusta, Georgia. Learn more about her in her bio.
