Many of us struggle with procrastination. With the lure of social media and the siren song of so many distractions on our devices, it’s understandable. But procrastinating can be one of the most insidious habits. Procrastination can keep you from growing your career. It can even get in the way of your relationships.
But if you are ready to address your procrastination, there are steps you can take to put aside your negative habits, improve your personal happiness, and increase your chances of professional success. Here’s why we procrastinate—and what you can do to stop.
The science of procrastination
Researchers have found that we often use procrastination as a way of regulating our moods and emotions. If you procrastinate, you’re not alone. In fact, according to a University of Calgary study, 15% to 20% of people procrastinate regularly. And a study by Simon Fraser University revealed that 51% of its participants engaged in “cyberslacking”—spending time online rather than doing the things they needed to get done.
Interestingly, procrastination doesn’t necessarily equate to laziness, since it often involves some activity. You may be washing the dishes instead of doing the project you need to get done, or you may be baking cookies instead of the exercise you know you should prioritize.
Procrastination is really about the choices you’re making—and the knowledge that you should be doing something different at the moment—along with an inability to motivate yourself to take that particular action.
But there are pragmatic ways you can procrastinate less.
Make your habits personal
One of the most powerful and interesting ways you can reduce procrastination is to tie your activities to your identity. Instead of considering things to be compulsory tasks, think of your habits as demonstrations of who you are as a person.
For example, if you’re putting off going to the gym for your workout, it may help to remind yourself that you’re a healthy person who is committed to being in shape. Or if you’re procrastinating on a project at work, you can tell yourself that you’re a trustworthy, high-performance person who delivers results.
By linking the item on your to-do list to who you are as a person, you make a mental shift from a task that you may choose to do or not, to a task that is a given, based on your identity. You don’t think about whether to brush your teeth every morning, it’s just a habit based on the value you place on personal hygiene. You are less likely to procrastinate on tasks that are aligned with who you are.
Make tasks meaningful
A big reason people procrastinate is because a task feels mundane, rather than meaningful, according to the University of Calgary study. People who procrastinate don’t see the connection between their responsibilities and an important result.
You can gain control over your actions and procrastinate less by considering how your work matters in the bigger picture. You may be putting off your company’s required IT security training, but you can remind yourself that it matters to the overall well-being of your workplace and your job security. You could be procrastinating on your job to process student financial aid paperwork, but you should remind yourself that the outcomes of your work make it possible for students to attend college. Or you may resist doing the laundry, but you can remind yourself that having clean clothes put away and organized makes for an easier, more efficient morning routine when you’re trying to get out the door.
Make connections between the mundane tasks you must complete and how they matter to you or others.
Make reasonable expectations
Another primary reason people procrastinate is because they are afraid of failure or they lack self-confidence. This kind of thinking is linked to perfectionism and imposter syndrome. You put things off because you’re afraid you won’t accomplish them well enough, or because you fear you’ll be discovered as undeserving of your responsibilities.
Remind yourself that no one is perfect and that you don’t have to be either. Recognize that you may actually be undermining your own success by putting off your project because you may run out of time to do it well.
Develop a growth mindset in which you reinforce the idea that you can always learn and improve. If your work doesn’t measure up, it’s an opportunity to do better next time, rather than a demonstration of your overall capability.
Make tasks easier
Another way you can thwart procrastination is by making tasks easier for yourself.
First, try to break down tasks into smaller tasks. One of the most effective ways to get past procrastination is to take small steps. Make a list of the elements you must accomplish, starting with what’s easiest for you. You can also set a timer and let yourself work on something for just 10 or 15 minutes. Often you’ll want to continue because you’ve gotten started, and even if you take a break after that short time you can generate momentum for the next set of activities on your agenda.
Another surefire way to overcome procrastination is to link tasks you tend to avoid with tasks you do regularly. Perhaps you want to do a few exercises every morning. Plan to do your crunches and your planks every day just before you get in the shower. Since you’re showering anyway, linking the task will help you cruise on the momentum of something that’s already part of your routine. Or if you tend to put off completing your timesheet at work, plan to do it each morning as you log on for the day so that it’s connected with something you’re already accomplishing regularly.
You can also reduce procrastination by doing things you like the least first. Willpower erodes over time, and it is reduced when you’re tired—so if you do less-desirable things early in your routine, you’ll bring a stronger sense of determination than if you’re worn down later in the day.
Lastly, you can make tasks easier by tracking your progress. Humans love tracking, checking boxes, and seeing our progress visually—so use a tracking app or find another way to keep a record of your progress. In addition to the validation you get from seeing check marks for your efforts, you’ll also want to avoid losing a streak. Challenge yourself to accomplish a certain amount of progress, and then celebrate when you do.
Make note of others
Another way to get beyond your procrastination is to consider the needs of others. You’ll feel greater levels of joy and happiness when you feel connected with your people. Tapping into empathy is a way to do this as well as to reduce procrastination.
The outcomes of your work rarely affect only you. Consider how putting off your task puts your coworker in a bind because they have less time to complete their portion of the project. Give thought to how the outcomes of your work will help inform better decisions by your colleague, or how showing up together can help motivate each of you because you’re engaging as a team.
You can think of this in your personal life as well. If you put off the morning walk with your friend, she’ll be inconvenienced by your failure to fulfill your commitment. Or if you don’t help your child obtain the materials for their project on time, you’ll add to their stress levels over accomplishing what they need to for school.
Overall, you can motivate your own actions by considering those around you. When you take positive action it’s good for you, but it’s also good for others—and it’s a rewarding element of being in community with your people.
Ultimately, you will feel best when you challenge yourself and accomplish things, even a little bit at a time. So embrace the discomfort that can accompany hard work and enjoy the terrific uplift that comes from getting things done.
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