We are all procrastinators in some way or another. However, many of us may be more apt to put off items on our to do list than others. If you find yourself saying, “I’ll get to it tomorrow,” often, this blog post is for you! Today, let’s chat about some tips to help with procrastination.
Research has found that, “20-25% of adults worldwide are chronic procrastinators. The issue can be linked to depression, anxiety, low self-esteem, ADHD, and poor study habits.”
Going hand in hand with procrastination are often risks associated with mental health. Those who tend to shove off responsibilities may have high levels of anxiety. In some cases, you may feel physical symptoms such as headaches or stomach issues due to procrastination. From fear to distractions, the reason you procrastinate can vary. However, there are some strategies you can implement into your life to help you be more productive and feel less stressed.
Make a plan
Feeling overwhelmed is often a contributing factor when it comes to procrastination. One way to help combat this feeling is to develop a plan. Write down, or map out, the things you need to get done. Give yourself an allotted amount of time to work on each task.
Since getting started on something can often be the biggest challenge, telling yourself you only have to commit ten minutes, may give you the push to get started. Once your timer has gone off, you may choose to continue what you are doing, or move on to the next item. The important thing is to set your plan in motion, so that you can begin to feel accomplished as you do so.
Tackle the big items
In some cases, starting with a task you want to do might help break your procrastination. However, in other cases, taking on the job or task you are dreading most, might be a better approach. Anxiety and stress manifest themselves, and the longer we put of the things we don’t want to do, the worse these feelings become. In putting off the task, we think we are helping ourselves feel better, but that is likely not the case.
Consider knocking off the item you don’t want to do first and use that feeling of relief and success as momentum to continue with the rest of your list. You will likely feel a weight off your shoulders as well, which will make the other things you need to do seem like a breeze in comparison!
Remove distractions
Is your environment conducive to getting things done? Are you working in a quiet, welcoming, and calming space where you feel motivated and engaged? If not, you may want to reconsider your workspace. Whether you work in an office, or from home, limiting distractions will help you be more productive. Some people might choose to listen to a relaxing playlist as they work, while others require complete silence. Recognize what helps you accomplish your tasks and implement those into your routine.
Be kind to yourself
Set realistic goals and timelines to ensure you accomplish some of your list. The more tasks you complete, the better you will feel. Therefore, set yourself up for success. It is also important to remember that you are only one person, and you can’t be expected to finish all the things at once.
If there is something that you have been putting off, and you finally cross it off your list, be sure to celebrate your accomplishment. Rewarding yourself with a special meal, a favourite coffee, or treat yourself to a movie night.
We understand that anxiety, neurodivergence, and other mental health challenges can impact productivity. If you are finding that you are struggling more than usual with completing important tasks, or feelings of stress and dread, we recommend you chat with a medical professional.
Procrastination is a trap that many of fall victim to! However, with these tips, we hope we have helped motivate you to start tackling your to do list, one item at a time.
