How to overcome procrastination : 14 Simple Ways Get Things Done Even When You Don't Feel Like It

How to overcome procrastination, Procrastination plagues almost everyone at some point. Putting off important tasks until the last minute causes stress, rush, and subpar results. Yet even when recognizing the downsides, breaking chronic procrastination habits can be a challenge.

Procrastination is often not a time management problem but rather an emotional regulation one. Learning strategies to address the anxiety, indecision, and distraction tendencies underlying procrastination is key to gaining control over it. By taking intentional steps to shift mindset and environments, you can overcome debilitating procrastination.

How to overcome procrastination : 14 Simple Ways Get Things Done Even When You Don’t Feel Like It

Common Causes of Procrastination

To solve any problem, you must first understand its roots. Procrastination typically stems from the following sources:

1. Overwhelm from Large Tasks

When goals seem impossibly big, we put them off to avoid feeling inadequate. Breaking goals into bite-sized steps makes them feel less overwhelming.

2. Perfectionism

Holding excessively high standards often causes avoiding starting tasks for fear of failing short of perfection. Perfectionism correlates strongly with chronic procrastination tendencies.

3. Difficulty Prioritizing

When everything feels equally urgent, people struggle choosing what to tackle first. This paralysis leads to distracted busywork versus focused effort.

4. Difficulty Concentrating

How to overcome procrastination, Distractions and quick dopamine hits of social media or entertainment sabotage completing tasks requiring deep focus. Strengthening concentration is key.

5. Resentment Towards Unenjoyable Tasks

Human nature makes us delay obligatory tasks that we find boring or draining versus those we do happily. Balancing work with rewards helps.

6. Fear of Failure or Success

Letting yourself down or succeeding when doubting abilities both cause anxiety, leading to self-sabotaging avoidance. Reframing beliefs around achievement helps.

7. Discomfort with Uncertainty

Overthinking unknowns causes hesitation moving forward. Tolerating uncertainty through mindfulness reduces restless energy that fuels procrastination.

How to overcome procrastination, Rather than frustration with yourself, approach procrastination with curiosity about what motivational and emotional gaps exist. By targeting those root causes, change becomes possible.

Effective Strategies to Stop Procrastination

With awareness of what drives your personal procrastination tendencies, here are strategies to overcome them:

1. How to overcome procrastination : Break Down Big Projects

Combat overwhelm by segmenting intimidating goals into smaller, specific action steps. Outline them from start to finish. Checking off incremental progress provides motivation.

2. How to overcome procrastination : Implement Accountability

Share plans with others and schedule regular check-ins on progress. Knowing you must update someone creates productive peer pressure.

3. How to overcome procrastination : Schedule Realistically

Don’t overload schedules with overly ambitious to-do lists that ensure failure. Leave flexibility for the unexpected and pace yourself sustainably.

4. How to overcome procrastination : Remove Distractions and Temptations

Block distracting websites, silence notifications, and keep temptation objects like sweets out of sight to support concentration on priorities.

5. How to overcome procrastination : Gamify Tasks

Inject fun into mundane tasks by setting up rewards, competitions with others, or personal point systems. Offer yourself incentives for milestones achieved.

6. How to overcome procrastination : Stand Up To Perfectionism

Challenge harsh inner critics driving unrealistic standards. Strive for excellence while accepting imperfection as part of the process versus holding yourself to a paralyzing standard.

7. How to overcome procrastination : Meditate on Fears

Spend time mindfully observing self-doubts and insecurities fueling procrastination without judgement. Bring them into the light where their power fades. Let them go.

8. How to overcome procrastination : Forgive Yourself For Setbacks

Guilt over past procrastination creates shame spirals that lead to more avoidance. Practice self-forgiveness. Refocus efforts going forward.

9. How to overcome procrastination : Batch Similar Tasks

Gathering similar tasks to tackle together saves time and energy versus switching gears constantly. Knock out phone calls or emails in one sitting, for example.

10. How to overcome procrastination : Start Each Day with Important Tasks

Resist the urge to begin with low value busywork out of grogginess. Prioritize essential projects when energy levels are highest after waking.

11. How to overcome procrastination : Get Active

Exercise, yoga, or just standing up to walk around boosts energy and motivation when you feel bored, restless, or fatigued.

12. How to overcome procrastination : Declutter Environments

Physical clutter and mess manifest as mental clutter making focus difficult. Organize work and living spaces to promote concentration.

13. How to overcome procrastination : Seek Support

Talking through frustrations and challenges with a counselor, coach or trusted friend can unlock insights and wise perspectives. Getting out of your own head prevents spiraling.

14. How to overcome procrastination : Limit Social Media

Set daily time limits on distracting websites and apps that provide escapism and instant gratification at the cost of important work. Unplug entirely during deep focus time.

With consistent practice, the strategies that target your unique procrastination triggers will reshape habits over time. Be compassionate yet firm with yourself throughout the process.

Helpful Mindset Shifts For Overcoming Procrastination

Procrastination correlates strongly with perfectionism, fear of failure, self-doubt, and feeling overwhelmed. Reframing thoughts around achievement can defuse these destructive thought patterns:

1. Accomplishment happens incrementally. Rome wasn’t built in a day. Any ambitious endeavor involves small steps forward. Honor tiny progress.

2. You learn from mistakes. Failure contains valuable lessons if you have the courage to try. Each stumble teaches you something to eventually succeed.

3. Your worth isn’t defined by productivity.
It’s unhealthy to equate busyness and work volume with self-worth. Rest matters too. Make space for play.

4. No one’s watching or judging. The false idea that everyone notices your every failure is imagination. People are too focused on themselves. Do your best for its own sake.

5. Perfect is unattainable. Don’t compare yourself to unattainable ideals. Focus on growth, not conforming to abstract standards. Progress over perfection.

6. What’s easy isn’t worthwhile. If activities required no effort, they would hold no meaning. Satisfaction comes from improvement through challenge.

7. Being uncomfortable means you’re growing. Avoiding difficulty limits potential. Hard things sculpt you. Discomfort today strengthens tomorrow.

8. You have time. View life’s journey as a marathon not a sprint. You can complete magnificent work if patient. Breathe.

9. There are endless paths to success. Comparing to just one model of achievement is misleading. Find diverse mentors. Forge your own trail.

10. Progress feels good. Forward motion – however gradual – releases feel-good endorphins. Small accomplishments compound, building momentum.

How to overcome procrastination, Keep reminding yourself of these truths. In time, acting on tasks despite discomfort becomes easier. Reframing thoughts is instrumental for behavior change.

Signs You Should Seek Professional Help

Everyone procrastinates occasionally. But if chronic avoidance relentlessly sabotages your goals, happiness, and self-esteem despite your best efforts, seeking counseling may be advisable to uncover and heal the roots of procrastination. How to overcome procrastination, Signs professional support can help include:

Severe anxiety or panic immobilizing you when faced with certain tasks
Procrastinating to the point of experiencing real-life crises like eviction, firings, failing grades
Apathy, lethargy, depression or addiction-like escapism preventing all productivity for weeks
Underlying trauma or mental health conditions contributing to executive function challenges
Disproportionate delay of responsibilities compared to peers of similar intellect and skill
A history of chronically unfinished projects, unfinished degrees, losing jobs, or broken promises to self and others

You deserve to live freely and reach your potential without procrastination holding you hostage. Counseling provides tools to overcome deep-seated obstacles. There is no shame asking for assistance breaking cycles of avoidance. Everyone struggles sometimes. You are still worthy.

watch this video: completely leave behind procrastination

Tips for Maintaining Momentum

Sustaining positive habits after initially overcoming procrastination takes continued vigilance:

Note triggers for avoidance as they occur. Name and accept them without judgment.
Record tasks accomplished to demonstrate you are moving past barriers when they arise.

Reward yourself after time-restricted bursts of deep work. Make progress pleasurable.

Ask someone to periodically check in on your progress. Social accountability prevents backsliding.
Remind yourself regularly why projects and goals matter to you. Reconnect to purpose.
Review techniques and mindset shifts that have been effective for you. Recall what works.
On days you do procrastinate, be quick to forgive yourself and recommit going forward. Don’t dwell in shame.

How to overcome procrastination, Consistency is key. Overcoming chronic, detrimental procrastination takes months before new habits feel automatic. But staying present and focused even in small ways accumulates into profound progress. With compassionate determination, you can reclaim your potential one step at a time.

Frequently Asked Questions

Q: Is procrastination strictly a time management issue?
A: Not at all. While poor time management contributes, procrastination more often stems from emotional regulation factors like perfectionism, self-doubt, diversion tendencies, and self-sabotage. Addressing the fear-based psychology behind avoidance is key to overcoming chronic procrastination long-term.

Q: Are procrastination and laziness the same thing?
A: No. Laziness implies a lack of motivation. Procrastinators often feel motivated but remain unable to channel energy into tasks effectively. Putting things off is an avoidant coping mechanism often driven by anxiousness, not sheer laziness.

Q: Is procrastination an unchangeable character flaw?
A: Absolutely not. While procrastination can seem hardwired, cognitive behavioral therapy provides strategies to recognize and reframe unhealthy thought patterns driving delay. Making lifestyle changes to support focus and emotional regulation helps rewire chronic procrastination tendencies over time.

Q: What’s the downside of praising kids as “smart” instead of hardworking?
A: It fosters fear of failing short of the gifted label and correlates strongly with later procrastination habits. Praising children for effective strategies and effort encourages them to tackle challenges rather than assign fixed ability levels.

Q: If procrastination is sometimes an anxiety response, could medication help?
A: Yes, prescription anti-anxiety medications or antidepressants may be an appropriate adjunct treatment if clinical anxiety/depression is significantly contributing to executive dysfunction. However, therapy is still crucial for addressing root causes behind avoidance. Medication alone is insufficient.

Q: Are some people just born as chronic procrastinators?
A: Genetics and innate temperament can make some people more predisposed towards delay-related behaviors. However, research confirms procrastination is socialized and exacerbated by environmental factors as well. Biological traits do not necessarily seal your fate. Making thoughtful lifestyle changes can offset risk.

Q: Is procrastination more common in certain age groups?
A: Procrastination tends to peak in emerging adulthood around college years when institutional scaffolds fall away. However, chronic avoidant behaviors can begin manifesting as early as grade school. Older adults also grapple with waning energy and focus leading to delay. Procrastination can happen at any life stage.

Q: Should I consult a doctor before starting productivity supplements like caffeine or ADHD meds?
A: Yes, absolutely. Well-intentioned self-medication risks addiction or crashing once effects wear off. Seek medical advice to ensure stimulants are safe for your body chemistry and appropriately dosed under guidance. Sustainable habits surpass quick fixes.

Q: If I’ve struggled with procrastination my whole life, can I really change now?
A: Yes! Neural plasticity means you can absolutely rewire habitual thought and behavior patterns. It just requires diligence. The more consistently you implement strategies like breaking up goals, removing distractions, and reframing mindsets, the more automatic positive habits become. It is never too late to overcome procrastination.

Must Read: Bring creativity into your life