Do you often find yourself putting off important tasks until the last minute or even past the deadline? Do you feel guilty, stressed, and overwhelmed by the pile of unfinished work? Do you wish you could be more productive, organized, and motivated? If you answered yes to any of these questions, you might be suffering from procrastination.

Procrastination is a psychological term that describes the tendency to constantly delay or postpone things, which leads to life problems and painful psychological effects. And this applies not only to minor matters, but even to important and urgent ones, such as submitting a quarterly report at work or writing a thesis.

In this article, we will explain what procrastination is, why it happens, how it affects your life, and how you can overcome it with some effective strategies.

What is Procrastination?

Procrastination is not the same as laziness. Laziness is the lack of desire or willingness to do anything, while procrastination is the irrational postponement of tasks that we know we should do. Procrastination is also not the same as rest. Rest is a healthy and necessary way to recharge our energy and motivation, while procrastination is a wasteful and harmful way to escape from our responsibilities and obligations.

Procrastination can be triggered by different factors, such as:

• Boredom: The task is too dull or repetitive, and we seek more stimulating or enjoyable activities.
• Frustration: The task is too hard or complex, and we feel overwhelmed or stuck.
• Difficulty: The task is too easy or simple, and we feel under-challenged or uninterested.
• Meaninglessness: The task is not relevant or important to us, and we do not see the value or purpose of doing it.
• Fear: The task is too risky or uncertain, and we fear failure, rejection, or criticism.
• Perfectionism: The task is too high-stakes or demanding, and we have unrealistic or excessive standards for ourselves or others.
• Rebellion: The task is too restrictive or imposed, and we resent the authority or pressure from others or ourselves.

Procrastination can have negative effects on various aspects of our lives, such as:

• Work: Procrastination can lead to poor performance, missed deadlines, low quality, wasted time, and lost opportunities.
• Education: Procrastination can lead to low grades, incomplete assignments, late submissions, academic dishonesty, and dropout.
• Health: Procrastination can lead to stress, anxiety, depression, fatigue, insomnia, and physical illness.
• Relationships: Procrastination can lead to disappointment, resentment, conflict, and mistrust with our family, friends, colleagues, and partners.
• Self-esteem: Procrastination can lead to guilt, shame, regret, and self-criticism, and damage our sense of self-worth and competence.

Procrastination can also create a vicious cycle, where the more we procrastinate, the more we feel anxious and guilty, and the more we avoid the task, and so on.

How to Overcome Procrastination?

Fortunately, procrastination is not a permanent or incurable condition. It is a learned and habitual behavior that can be changed with awareness and effort. Here are five research-based strategies that can help you overcome procrastination and get things done.

1. Break down the task

One of the main reasons we procrastinate is because we perceive the task as too big, complex, or daunting. To overcome this, we need to break down the task into smaller, simpler, and more manageable subtasks. For example, if you have to write a report, you can divide it into steps such as:

• Choose a topic
• Do some research
• Make an outline
• Write the introduction
• Write the body
• Write the conclusion
• Edit and proofread

By breaking down the task, we can reduce our sense of overwhelm and frustration, and increase our sense of progress and achievement. We can also set specific and realistic deadlines for each subtask, and reward ourselves for completing them.

2. Change your mindset

Another reason we procrastinate is because we have negative or irrational thoughts and beliefs about the task, ourselves, or the outcome. To overcome this, we need to change our mindset and adopt a more positive and rational perspective. For example, if you think:

• “This task is too boring, I can’t stand it.” You can change it to: “This task may not be very exciting, but it is important and beneficial for me.”
• “This task is too hard, I can’t do it.” You can change it to: “This task is challenging, but I can learn and improve from it.”
• “This task is too easy, I don’t need to do it.” You can change it to: “This task may not be very difficult, but it is still necessary and valuable for me.”
• “This task is not meaningful, I don’t care about it.” You can change it to: “This task may not be very relevant to me, but it is part of a bigger goal or vision that I care about.”
• “This task is too scary, I will fail or be judged.” You can change it to: “This task is an opportunity to grow and express myself, and I can handle the feedback or consequences.”
• “This task is too perfect, I have to do it flawlessly.” You can change it to: “This task is not perfect, I can do it well enough and learn from my mistakes.”
• “This task is too restrictive, I don’t want to do it.” You can change it to: “This task is a choice, I can do it willingly and autonomously.”

By changing your mindset, you can reduce your fear and resistance, and increase your motivation and confidence.

3. Plan your time

A third reason we procrastinate is because we have poor time management skills, and we underestimate how long the task will take or overestimate how much time we have left. To overcome this, we need to plan our time and schedule our tasks in advance. For example, you can:

• Use a calendar or planner to keep track of your deadlines and appointments.
• Use a to-do list or a priority matrix to organize your tasks by urgency and importance.
• Use a timer or a pomodoro technique to set a specific and limited time for each task or subtask, and take breaks in between.
• Use a progress tracker or a habit tracker to monitor your performance and improvement over time.
• Use a distraction blocker or a focus mode to eliminate or minimize interruptions and temptations from your phone, computer, or environment.

By planning your time, you can avoid procrastination traps such as cramming, multitasking, or switching, and improve your efficiency and effectiveness.

A fourth reason we procrastinate is because we have low or fluctuating energy levels, and we are not in the right mood or state to do the task. To overcome this, we need to balance our energy and align it with our tasks. For example, you can:

• Identify your peak and off-peak hours, and match your tasks to your energy levels. For instance, do your most important or difficult tasks when you are most alert and focused, and do your less important or easy tasks when you are less energetic or distracted.
• Manage your physical energy by getting enough sleep, eating well, exercising regularly, and staying hydrated.
• Manage your mental energy by meditating, relaxing, journaling, or doing other activities that calm and clear your mind.
• Manage your emotional energy by expressing, processing, and regulating your feelings, and seeking support from others when needed.
• Manage your social energy by connecting, communicating, and collaborating with others who inspire, motivate, or help you.

By balancing your energy, you can overcome procrastination triggers such as fatigue, boredom, or stress, and enhance your productivity and creativity.

4. Balance your energy

A fourth reason we procrastinate is because we have low or fluctuating energy levels, and we are not in the right mood or state to do the task. To overcome this, we need to balance our energy and align it with our tasks. For example, you can:

• Identify your peak and off-peak hours, and match your tasks to your energy levels. For instance, do your most important or difficult tasks when you are most alert and focused, and do your less important or easy tasks when you are less energetic or distracted.
• Manage your physical energy by getting enough sleep, eating well, exercising regularly, and staying hydrated.
• Manage your mental energy by meditating, relaxing, journaling, or doing other activities that calm and clear your mind.
• Manage your emotional energy by expressing, processing, and regulating your feelings, and seeking support from others when needed.
• Manage your social energy by connecting, communicating, and collaborating with others who inspire, motivate, or help you.

By balancing your energy, you can overcome procrastination triggers such as fatigue, boredom, or stress, and enhance your productivity and creativity.

5. Set your goals

A fifth reason we procrastinate is because we lack a clear or compelling vision of what we want to achieve or why we want to achieve it. To overcome this, we need to set our goals and make them SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying:

• "I want to finish my report." You can say: "I want to write a 10-page report on the impact of social media on mental health by Friday, April 11, 2024."
• "I want to get good grades." You can say: "I want to get at least 80% on all my assignments and exams this semester."
• "I want to be healthy." You can say: "I want to lose 10 pounds, lower my blood pressure, and increase my stamina in 3 months."

By setting SMART goals, you can increase your clarity and focus, and track your progress and results.

Procrastination is a common and challenging problem that can affect your life in many ways. However, it is not a fate, but a habit that can be changed. By understanding the causes and effects of procrastination, and applying some effective strategies to overcome it, you can improve your work quality, productivity, and satisfaction, and enjoy a more fulfilling and stress-free life.