Is there something you know you must do but just can’t seem to get down to it? You’re not alone—procrastination habits affect many people, and the consequences of procrastination—lost productivity, increased anxiety, and a cycle of last-minute rushes – just aren’t worth it. The good news is that you can stop procrastinating effective procrastination time management techniques.
Here are 4 top strategies you can combine to take action and make things happen right away. Let’s go!
How to Stop Procrastinating Now
1. BREAK THE TASK DOWN
We’ll begin with 3 of our choice picks from Eat that Frog!
When we seem to have a challenging task at hand, we tend to procrastinate. The magnitude of tasks can be overwhelming, making it difficult to even start. This is one of the key drivers of procrastination—the sheer size of a project creates resistance. Instead of tackling it head-on, we put it off, convincing ourselves that we’ll get to it later.
However, breaking the task down into smaller, manageable steps makes it feel less daunting. It’s easier psychologically to take on a small task. Once you complete it, you feel energized to take on the next task, then the next, until the job is completed. This method helps address the roots of procrastination. Additionally, setting reasonable goals can prevent procrastination from creeping in.
2. APPLY PRESSURE ON YOURSELF
Set an artificial deadline—imagine you are leaving for a long holiday tomorrow and must finish your critical tasks today (it always works!). This approach forces you to take physical action rather than staying stuck on a path of procrastination. Or, have a bit of fun and make it a game to see how fast and far you can push yourself, beating your own records or deadlines. This evokes productive feelings and keeps you engaged. Instead of allowing an academic task or work project to feel like a burden, turn it into an exciting challenge. To stay focused, identify your real goal—what truly matters in the bigger picture—and commit to at least one action toward it.
3. MAXIMIZE YOUR POWER/ENERGY
If you’re feeling tired and sluggish, pushing yourself further is like trying to walk through sludge. Analyze your energy levels and identify your peak periods (e.g. early in the morning, in the afternoon), and do your most important tasks at these times. It’s easier to overcome procrastination at your peak form. Of course, nothing beats developing good habits to eat well, rest and exercise regularly to improve your physical, mental and emotional condition.
4. USE YOUR PAIN & PLEASURE
In Awaken the Giant Within, Tony Robbins shares this simple but powerful rule: We take action to avoid pain or to increase pleasure. The tips above may help you to break out of your inertia, but nothing beats finding the root of what’s holding you back. Let’s tackle it now:
• List the action that you’ve been procrastinating on (e.g. stop eating fried food)
• List down: “Why haven’t I taken action?” and “What pain do I link with this action?” (e.g. “I’ll get a craving for it”)
• Then, list the pleasure you’ve had previously by indulging in the undesired behavior (e.g. instant satisfaction)
• Write down the future cost if you don’t take action now (e.g. heart attack, obesity, relationships, self-esteem etc)
• Write down a big list of benefits for taking action now (make it emotional).
Stop Procrastinating: Start Now!
The 4 simple strategies above jointly give you enough emotional, physical and tactical ammo to conquer that task or project you’ve been putting off. Well, start on item #1 NOW, and take your first baby step forward!
If building success habits and discipline is something you’re committed to do, then don’t forget to check out these useful titles: Eat that Frog!, Get in the Go Zone, Getting Things Done, The Compound Effect, The One Thing, Finding Flow, The Now Habit, and The Power of Habit.
These books cover a range of concepts, strategies and practical tips that help you to prioritize, become more focused, energetic and effective. Go ahead and experiment with the various tools, and mix and match them in any way that works for you!
