In this post:
- Procrastination and its many excuses
- Common psychological reasons behind procrastination
- How to beat procrastination
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Procrastination and its many excuses
Procrastination strikes all of us at some point. It may be something small or mundane we’re putting off, like organizing our files or finally cleaning out that closet. Or, it may be that we’re putting off something more significant, like paying that credit card bill, calling your doctor back to schedule that follow up appointment, or studying for your final that’s in three days.
Whatever the task, big or small, procrastination can weigh heavy on us, and though the weight may get even heavier as time passes, we still manage to put it off, no matter the growing consequences.
We can come up with all kinds of excuses to delay these tasks. Do any of these sound familiar?
- I’m too busy with everything else going on!
- It’s too disruptive to my schedule to do that now.
- I’m too stressed out to even think of doing that right now.
- It’s too risky or uncertain. I’m not sure I can do it.
- I work best under pressure. Putting this task off is actually a good thing.
While some of these reasons may be the actual truth from time to time, more than likely they’re simply excuses to procrastinate. Although not always immediately obvious, procrastination does come with its costs.
Research has shown that when things are left to the last minute, it typically results in reduced work performance, as well as reduced well-being. For example, consummate procrastinators are more likely to postpone getting necessary medical tests and treatments, presenting a number of potentially harmful health effects.
Despite this knowledge, we already knew that procrastination is not a good thing, otherwise we wouldn’t be trying to fight it by finding ways to stop procrastinating. So why do we do we procrastinate anyways? Here are some of the most common psychological reasons behind procrastination.
Common psychological reasons behind procrastination
- Lack of structure or routine. Not having enough structure to your day, or simply not having enough to do can lead to procrastination.
- Self-confidence. When the going gets rough or becomes increasingly difficult, it becomes easier to doubt your abilities to accomplish the task. This deflated self-confidence can in turn make you more likely to procrastinate.
- The task is unpleasant. One of the greatest predictors of procrastination lies in the degree of just how boring, unpleasant, or dull the task is. Maybe it’s doing laundry, or finally getting around to going to the gym today, or this week, but if it’s boring or unpleasant, chances are that you will put it off.
- Anxiety. When we get anxious, one of our first instincts is to avoid whatever it is that is making us experience anxiety. This anxiety can shift into a fear of failure, which can lead to more procrastination.
Given these reasons, it’s no wonder why we sometimes feel like we will never accomplish what we want to, and why procrastination comes so easily when we experience one of these causes. So how do you motivate yourself to stop procrastinating? Below are 6 proven ways you can motivate yourself to accomplish your goals, and beat procrastination forever.
How to beat procrastination
1. Write down your goals and give them deadlines. Hold yourself accountable and place the list in a prominent spot to remind yourself of your goals. Give yourself realistic, feasible deadlines to work with.
2. Pick one of those goals on your list and DO IT NOW. Procrastinating can lead to nervous energy. Dispel that anxiety by taking an active step towards what you’re avoiding. You’ll feel instantly better!
3. Get yourself ready for the day, even if you’ll be at home. Whether you’re headed to the office, working from home, or it’s the weekend, get ready for the day first thing in the morning. Take a shower, wash your hair, put on your makeup, and do what you would normally do to get ready for the day. By prepping yourself for a day full of activity, you’ll feel ready to accomplish all your goals.
4. Write down your fears. Fear can be both a psychological trap and an impetus for change. Focus on what you don’t want to happen (e.g., you won’t grow or learn if you don’t accomplish a certain task), write it down, and remind yourself as you move towards your goals that you’re moving away from those fears by being proactive.
5. With more tedious tasks or goals, break them up into smaller pieces or steps. For some of those larger, looming goals that may be more difficult or time-consuming, it’s easy to become overwhelmed and procrastinate, as a result. For any of those goals that feel more daunting, break them up into smaller, concise steps. This way, you’ll be able to make progress towards that goal, without getting dissuaded by its complexity.
6. Imagine how you’ll feel AFTER you accomplish a particular task. According to Forbes, visualizing your future self and what lies ahead can help to overcome procrastination. What do you feel when you accomplish a task? Relief? Happiness? Productive? More self-confident? Imagine your day with these emotions, rather than guilt or anxiety, and start ticking off your to-do list.
7. Reward your progress. When you reach a goal or make solid progress towards it, celebrate your accomplishment by rewarding yourself. Not only will it mark your success, but it will give you something to look forward to as you continue to make progress. Make a coffee date with a friend, buy yourself a treat, or download a new book on Kindle. Whatever it is, do something that acknowledges your efforts and accomplishments.
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