Let us admit we all tend to delay tasks sometimes. Procrastination is the tendency to wait until the last moment or avoid activities or tasks we are required to perform. In the intense daily routine filled with tasks we often delay various exhausting duties like scheduling routine medical appointments or bureaucratic tasks like paying bills or academic tasks like submitting assignments or studying for a test.
People who tend to procrastinate can usually be divided into two types.
The relaxed indifferent procrastinator. People who avoid tasks that are not enjoyable and prefer tasks they enjoy more. They escape from difficult duties and tend to believe that things will work out somehow.
The anxious stressed procrastinator. People who do not manage to do everything they need and are constantly under pressure. This pattern characterizes people who tend to anxiety and choose to avoid the task because they want to avoid the unpleasant feeling and fear connected to performing it.
Procrastination is usually normal and common. One theory is that it partly comes from a desire for perfection. However some cases of procrastination come from conditions like depression attention difficulties and mainly social anxiety or fear of failure. If you feel that the tendency to delay interferes with your lifestyle you should consider seeking professional advice. For most people it is mild procrastination that does not greatly disturb daily life but is still unpleasant. So how can we overcome it.
Here are some ways that help perform tasks now instead of delaying them.
It all begins with awareness. It is important to look at all the tasks we delayed identify the fact that we tend to procrastinate and know it is a habit we can change. It is also helpful to try to understand what exactly makes us delay a specific task. Is it too broad and we do not know where to start. Does the task cause fear of something.
Focus on one task. The key to dealing with procrastination is focus. Sometimes we take on too much and get overwhelmed. It is helpful to choose one task we delayed and commit to completing it in the coming week. Success will encourage us to continue to the next tasks.
Start now. After choosing one task begin acting even if it looks frightening or impossible.
Use the five minute rule. Think about one small action that will take no more than five minutes and will move the task forward. After choosing a small action set a reminder for five minutes start and do it. Research shows that beginning a task increases the chance of completing it. There is also a newer trend called the two minute rule.
Take breaks. The brain works in peaks of about twenty minutes where concentration is at its best. Work for twenty minutes then take a short break then return for another twenty focused minutes.
Make a realistic time assessment. Procrastinators tend to misjudge the time needed to complete tasks. Sometimes we think a task will take longer than it does and avoid it. Sometimes we think it will take less time and feel disappointed when we fail to meet the schedule which leads to more procrastination. It is recommended to add two hours to the estimated time.
Do not lie or make excuses. People who tend to delay often lie to themselves or to others to explain the delay. This discomfort increases avoidance and procrastination.
Forgive yourself for past procrastination. Self blame harms the ability to overcome procrastination now.
Listen to music. Choose music you like that gives you energy while working.
Let go and learn to say no. If the list of delayed tasks is too long review it and check what is necessary. Allow yourself to remove tasks you know you will not get to. Also learn to say no to tasks if you feel you cannot or do not want to do them.
Get help from a friend. It is not shameful to ask a family member or friend to help complete a task that was delayed for a long time. You can also commit to someone if I do not finish the task by a certain date then a certain action will happen and ask the friend to remind you.
Give yourself a reward. To increase motivation we can promise ourselves a reward at the end of the task. Research shows that positive reinforcement encourages and helps change habits.