If you’re procrastinating, ask yourself what pain or discomfort the task is bringing out, such as fears of inferiority or incompetence, to understand and dismantle the underlying beliefs driving your avoidance. This self-reflection can help the procrastination lose its power.
To overcome procrastination, break down large tasks into smaller, time-bound segments, such as setting an alarm for 15 minutes to work on a task, knowing you can stop when the alarm goes off. This often leads to continuing the task beyond the initial time limit, building momentum.
Divide overwhelming tasks into their smallest component pieces, focusing on completing just one small part (e.g., chopping carrots, doing 10 minutes on a treadmill) to create a habit and reduce the perceived enormity of the goal.
After completing a set amount of work, reward yourself with something meaningful and enjoyable, like taking a walk or playing with a pet, to associate productivity with positive feelings and encourage continued effort.
To build a sense of efficacy and momentum, start by completing the easiest tasks on your list, which helps you feel accomplished and motivates you to move on to more challenging items.
Metaphorically ’lift your eyes’ from your current situation or computer screen to gain a new perspective, change things up, or step outside, as a change of environment can alter your outlook.
Address messiness in your environment, particularly your workspace, as it can be associated with mental health issues and procrastination; tidying up can make it easier to get started on other tasks.
If social anxiety leads to avoiding communication like texts or emails, recognize the underlying fear and start with small, consistent actions, such as returning one text an hour, to gradually overcome the avoidance.