Break the Habit of Procrastination
Are you a procrastinator? If so, you’re not alone. Procrastination is a common problem that affects almost everyone at some point in their lives. For me, it’s affecting me at 1:37 a.m. on a Tuesday morning as I write this blog. Sound familiar?
What triggers your procrastination?
Some say procrastination is the act of intentionally delaying or postponing tasks or activities. My question to that is, why? Why do we delay tasks, and most importantly, why do we delay tasks that are important to us?
In both my personal and professional encounters, I’ve concluded that procrastination may be related to perfectionism, fear of failure, or even fear of success. Other times, procrastination can be attributed to disorganization, lack of motivation, and difficulty prioritizing tasks. Or, if you’re anything like me, procrastination creeps in when I’m overwhelmed, confused, or have too many tabs open and am not sure where to start.
I’d be lying if I said procrastination is new to my way of living. Dating back to my undergrad college years, when it came to academic assignments, I waited until the last minute to complete them. Whether it was a research paper, a book report, or a scholarship application to study aboard for the summer in Barcelona – I waited. (Sidebar: I made it to Barcelona!) Over the years, I noticed my poor habit of procrastination was not an isolated event, so I began to make intentional strides to tackle procrastination head on.
What I learned – and now call the “ripple affect” – was that if I continued to put things off, I would never catch up or be as productive as I desired. I would forever fall behind schedule and, ultimately, never feel a true sense of peace.
Assess and identify, then take action
I’m sure you’re wondering what the secret to ending the procrastination curse might be, right? Well, it all starts with evaluating your current habits and behaviors, taking the time to identify the source of the problem, and then and ONLY THEN creating a plan of action.
Once you have done a thorough self-assessment, try these tips:
- Create an environment conducive to productivity. Turn off distractions like TV, music, and social media in order to focus on the task at hand. If you opt to use music, try instrumentals to eliminate the lyrics. Also, set timers dedicated to each task so you can switch gears if needed.
- Create a to-do list and prioritize items on it. Seek out a task support tool such as Trello, Teams to-do-list, or the latest Apple/Android phone reminder to support you in keeping tasks organized and relevant.
- Breakdown tasks into smaller more manageable parts. Starting small can reduce anxiety and make the task less intimidating and quicker to complete.
- Set realistic goals and deadlines. Break the habit of “your eyes being bigger than your stomach” or “don’t bite off more than you can chew.” Whichever slogan you prefer, the point is do not overwhelm yourself with setting goals that are not manageable and will result in a mental shutdown. Start small, then build up.
- Free your mind. Take regular breaks throughout the day, and don’t be afraid to ask for help if needed. Sometimes having what I call a “brain support person" can help your creative juices flow and get you to a good starting point.
- Start each day at ZERO. Every day changes. If possible, find time to reevaluate your to-do list each night before bed or before the workday starts. Determine if the task and goals you set for yourself are still achievable during that day and/or week. Give yourself permission to shift agenda items ONLY as needed, making the intentional effort to return to the task.
- Give yourself permission to start OVER! You are learning new life habits and, with that, life happens. If you get off course, remember you can always start again.
Procrastination can be a difficult habit to break, but it is possible with the right strategies. By understanding the source of the problem and taking control of your environment and behavior, you can overcome procrastination and achieve greater success.
Jaime Harry
Licensed Clinical Social Worker
Wellness Program Liaison
jaime.harry@utsouthwestern.edu
About the Author
Jaime Harry is a Licensed Clinical Social Worker and Duke Certified Integrated Health and Wellness Coach. Jaime's passion is driven in Diversity Equity and Inclusion and Mental Wellness for all people.
