Advertising
Advertising

5 Hacks for Overcoming Procrastination

5 Hacks for Overcoming Procrastination

Procrastination is something that affects all of us at some point or another. For some of us, procrastination hits us when we are trying to complete our biggest, most important projects. For others, it impacts all areas of our lives.

Whatever your relationship with procrastination, the good news is that there are steps you can take to overcome it.

Here are five hacks you can start using today to trade procrastination for productivity:

1. Figure out what’s behind the procrastination (and therefore, understand how to overcome it)

Although procrastination might seem like a mysterious phenomenon, usually there’s a good reason for it. Some of the most common causes of procrastination are fear, self-doubt and a perfectionist mindset.

Advertising

If we fear judgement from other people, or if we fear the changes that might come as a result of success, we’re likely to delay getting started. Equally, if we approach a task or project with the mindset that it either has to go exactly as planned or it’s a failure, that kind of pressure is likely to lead to procrastination and avoidance.

If you’re struggling to understand your procrastination, take some time to reflect and ask yourself, “What’s the payoff for staying stuck? How am I actually trying to help or protect myself?” With a better understanding of what’s behind your procrastination, you can take steps to build support structures and accountability that will help you take action— whatever your fears, doubts, or worries.

This hack is important, but make sure this kind of introspection doesn’t become a method of procrastination in itself!

Pairing this step with one of the following hacks will help you turn internal understanding into external action.

Advertising

2. Set a timer for 5 minutes and start

One of the hardest parts of any project or task is getting started. Most of us find that, once we’re past that first hurdle, the rest is smooth sailing. You can overcome this hurdle by giving yourself permission to work on the object of your procrastination for just five minutes.

Agree with yourself that you’ll focus on that particular task—and that task only—for the next five minutes. If you want to stop at the end of the five minutes, you’re allowed to. If you want to continue, that’s allowed too. Be careful not to “should” yourself into continuing after the timer goes off. Tomorrow, you can try another five minutes and see how you feel then.

This hack works because many people find they get into the groove and want to continue beyond the five minutes. Even if you don’t, however, that’s fine. Even five minutes each day will amount to significant progress in the long-term.

3. Focus on how good it will feel when you’re done

I ask a lot of my clients to do a specific visualisation exercise. The first part involves creating a detailed picture of how their lives will be if they take a specific course of action we’ve been discussing. The second part involves creating a detailed picture of how their lives will be if they don’t take that course of action. For each picture, I ask them to think about how they’ll feel, and how taking or not taking action will affect other areas of their lives too.

Advertising

If you’d like a dose of intrinsic motivation, you can do a similar exercise yourself. Imagine you’re looking at your life a year from now. Create the two pictures above, allowing yourself to feel the feelings associated with taking action (such as satisfaction, fulfillment, accomplishment, excitement, and confidence) and then the feelings associated with not taking action (such as disappointment, fatigue, dread, and negative self-judgement).

Now, you know the consequences of your action (or inaction) and you have a choice which reality you choose to create.

4. Find a way to make the task fun

With any big project, there will be tasks or actions that just aren’t fun or interesting. These can stall otherwise speedy progress and lead to a period of avoidance and procrastination.

If you’re in this situation now, you can help yourself by finding ways to make a particular task more interesting. Put on some good music, take your computer to a coffee shop and work there, or invite friends to take part with you. The fun-making method you choose will depend on the task at hand, but there will be a way to turn your procrastination into passion.

Advertising

5. Set up public accountability

Public accountability is one of the most effective ways of overcoming procrastination. It’s effective for a simple reason: we don’t like to look bad in front of other people. Public accountability doesn’t even have to be that public to be helpful. Just being accountable to one person is often enough to kick us into gear.

To make the most out of public accountability, enlist the help of a coach, a friend or a dedicated accountability buddy. Tell them exactly what action you’re going to take and when you’re going to do it.

Featured photo credit: Britt Selvitelle via flickr.com

More by this author

Hannah Braime

Hannah is a coach who believes the world is a richer place when we have the courage to be fully self-expressed.

7 Tips for Building New Habits The 5-Step Guide to Self Care for Busy People How to Enjoy Life In a Way That Most People Don’t The 5-minute Guide to Meditation: Anywhere, Anytime 5 Killer Online Journal Tools That Make Journaling Easier and More Fun

Trending in Productivity

1 Your Night Routine Guide to Sleeping Better & Waking Up Productive 2 74 Healthy Habits That Will Drastically Improve Every Aspect of Your Life 3 How to Increase Willpower and Be Mentally Tough 4 9 Daily Habits That Will Change Your Life 5 How to Influence People and Make Them Feel Good

Read Next

Advertising
Advertising
Advertising

Last Updated on April 19, 2021

The Art of Taking a Break So You Will Be Productive Again

The Art of Taking a Break So You Will Be Productive Again

Think of yourself as a cup. Each day, you wake up full. But as you go about your day—getting tasks done and interacting with people—the amount in your cup gradually gets lower. And as such, you get less and less effective at whatever it is you’re supposed to be doing. You’re running out of steam.

The solution is obvious: if you don’t have anything left to pour out, then you need to find a way to fill yourself up again. In work terms, that means you should take a break—an essential form of revitalizing your motivation and focus.

Taking a break may get a bad rap in hustle culture, but it’s an essential, science-based way to ensure you have the capacity to live your life the way you want to live it.

In the 1980s, when scientists began researching burnout, they described this inner capacity as “resources.” We all need to replenish our resources to cope with stress, work effectively, and avoid burnout.[1]

When the goal is to get things done, it may sound counterproductive to stop what you’re doing. But if you embrace the art of taking a break, you can be more efficient and effective at work.

Here are five ways on how you can take a break and boost your productivity.

Advertising

1. Break for the Right Amount of Time, at the Right Time

When I started my first job out of college, I was bent on pleasing my boss as most entry-level employees do. So, every day, I punched in at 9 AM on the dot, took a 60-minute lunch break at noon, and left no earlier than 5 PM.

As I’ve logged more hours in my career, I’ve realized the average, eight-hour workday with an hour lunch break simply isn’t realistic—especially if your goal is to put your best foot forward at work.

That’s why popular productivity techniques like the Pomodoro advocate for the “sprint” principle. Basically, you work for a short burst, then stop for a short, five-minute break. While the Pomodoro technique is a step forward, more recent research shows a shorter burst of working followed by a longer pause from work might actually be a more effective way to get the most out of stepping away from your desk.

The team at DeskTime analyzed more than 5 million records of how workers used their computers on the job. They found that the most productive people worked an average of 52 minutes, then took a 17-minute break afterward.[2]

What’s so special about those numbers? Leave it to neuroscience. According to researchers, the human brain naturally works in spurts of activity that last an hour. Then, it toggles to “low-activity mode.”[3]

Even so, keep in mind that whatever motivates you is the most effective method. It’s more about the premise—when you know you have a “finish line” approaching, you can stay focused on the task or project at hand.

Advertising

There are many applications and tools that can help you block distracting websites and apps (such as social media) for specific periods of the day. Similarly, you can also use some mailing apps like Mailbrew to receive all the social media content or newsletters you don’t want to miss in your inbox at a time you decide.

So, no matter how long you work, take a break when you sense you’re losing steam or getting bored with the task. Generally, a 10-15 minute break should reinvigorate you for whatever’s coming next.

2. Get a Change of Scenery—Ideally, Outdoors

When it comes to increasing a person’s overall mental health, there’s no better balm than nature. Research has found that simply being outside can restore a person’s mind from mental fatigue related to work or studying, ultimately contributing to improved work performance (and even improved work satisfaction).[4]

No lush forest around? Urban nature can be just as effective to get the most out of your break-taking. Scientists Stephen R. Kellert and Edward O. Wilson, in their book The Biophilia Hypothesis, claimed that even parks, outdoor paths, and building designs that embrace “urban nature” can lend a sense of calm and inspiration, encouraging learning and alertness for workers.

3. Move Your Body

A change of scenery can do wonders for your attention span and ability to focus, but it’s even more beneficial if you pair it with physical movement to pump up that adrenaline of yours. Simply put, your body wasn’t designed to be seated the entire day. In fact, scientists now believe that extended periods of sitting are just as dangerous to health as smoking.[5]

It’s not always feasible to enjoy the benefits of a 30-minute brisk walk during your workday, especially since you’ll most likely have less energy during workdays. But the good news is, for productivity purposes, you don’t have to. Researchers found that just 10 minutes of exercise can boost your memory and attention span throughout the entire day.[6]

Advertising

So, instead of using your break to sit and read the news or scroll your social media account, get out of your chair and move your body. Take a quick walk around the block. Do some jumping jacks in your home office. Whatever you choose, you’ll likely find yourself with a sharper focus—and more drive to get things done.

4. Connect With Another Person

Social connection is one of the most important factors for resilience. When we’re in a relationship with other people, it’s easier to cope with stress—and in my experience, getting social can also help to improve focus after a work break.

One of my favorite ways to break after a 30-or-so minute sprint is to hang out with my family. And once a week, I carve out time to Skype my relatives back in Turkey. It’s amazing how a bit of levity and emotional connection can rev me up for the next work sprint.

Now that most of us are working from home, getting some face-to-face time with a loved one isn’t as hard as it once was. So, take the time to chat with your partner. Take your kids outside to run around the backyard. If you live alone, call a friend or relative. Either way, coming up for air to chat with someone who knows and cares about you will leave you feeling invigorated and inspired.

5. Use Your Imagination

When you’re working with your head down, your brain has an ongoing agenda: get things done, and do it well. That can be an effective method for productivity, but it only lasts so long—especially because checking things off your to-do list isn’t the only ingredient to success at work. You also need innovation.

That’s why I prioritize a “brain break” every day. When I feel my “cup” getting empty, I usually choose another creative activity to exercise my brain, like a Crossword puzzle, Sudoku, or an unrelated, creative project in my house.

Advertising

And when I’m really struggling to focus, I don’t do anything at all. Instead, I let my brain roam free for a bit, following my thoughts down whatever trail they lead me. As it turns out, there’s a scientific benefit to daydreaming. It reinforces creativity and helps you feel more engaged with the world, which will only benefit you in your work.[7]

Whether you help your kids with their distance learning homework, read an inspiring book, or just sit quietly to enjoy some fresh air, your brain will benefit from an opportunity to think and feel without an agenda. And, if you’re anything like me, you might just come up with your next great idea when you aren’t even trying.

Final Thoughts

Most of us have to work hard for our families and ourselves. And the current world we live in demands the highest level of productivity that we can offer. However, we also have to take a break once in a while. We are humans, after all.

Learning the art of properly taking a break will not only give you the rest you need but also increase your productivity in the long run.

More on the Importance of Taking a Break

Featured photo credit: Helena Lopes via unsplash.com

Reference

Read Next