Procrastinating affects almost everybody, preventing you from completing tasks on time or achieving your goals. There are many healthy ways to cope with procrastination, empowering you to move past the cycle of leaving things to the last minute or not finishing them at all. At Suffolk Counseling Services, our licensed therapists are here to help you overcome procrastination.
How Can I Defeat Procrastination?
While overcoming procrastination requires different strategies for different people, the following tips may be applicable to your own struggles with it.
Break Tasks into Smaller Steps
Focus on completing manageable portions of the task at hand to avoid feeling overwhelmed. Writing down each of the steps can give you more perspective, helping eliminate the stress of feeling overwhelmed by the project as a whole.
Set Specific Goals
Clearly define what you want to achieve and create a timeline for completing each part. Each time you complete a task, you can either mentally or physically check that task off your list. This helps provide the sense of accomplishment you deserve to feel.
Prioritize Tasks
Identify the most urgent or important tasks and tackle them first. This will leave you more time to complete the more manageable tasks, reducing stress while helping you complete the entire project.
Eliminate Distractions
While it may not be possible to get rid of all distractions, getting rid of the distractions you have the power to eliminate helps prevent procrastination while enabling you to complete the tasks at hand quicker. Consider creating a workspace free from distractions like social media, notifications, excessive noise, or other potential disruptions.
Set Individual Deadlines
While the whole project most likely has a deadline, creating individual “due dates” for individual tasks will help keep you on target and motivated.
Practice Self-Compassion
Being overcritical of yourself for procrastinating will only lead to more procrastination. Instead of criticizing yourself, remind yourself of what you have accomplished and what you are about to accomplish. Celebrate even the smallest victories, encouraging yourself to continue working toward your goal.
Visualize Success
Building on the last point, visualizing the completion of your project helps elevate your motivation. Take a moment to close your eyes and meditate on the emotions you will feel upon finishing these tasks. This technique can help with various aspects of your life.
Identify the Root Cause
Why do you think you are procrastinating in the first place? Perhaps it is a fear of failure. Or maybe you are a perfectionist, procrastinating because you believe every aspect must be completed with absolutely no mistakes. Once you figure out the root cause of your procrastination, you can address the underlying issue and move forward.
Change Your Environment
After eliminating distractions, you may continue procrastinating. If this is the case, try moving yourself into a different location where you feel at ease and ready to work.
Create Accountability
While you may need to complete these tasks independently, that does not mean you have to shun support. Checking in with a family member, friend, or therapist can help you stay on target.
