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Last Updated on April 22, 2020

What Is Procrastination and How to Stop It (The Complete Guide)

What Is Procrastination and How to Stop It (The Complete Guide)

If you have so many things to do that you often find yourself struggling to finish projects and tasks and move on to other stuff, you’re certainly not alone. Studies show that over 20 percent of the adult population put off or avoid doing certain tasks by allowing themselves to be overtaken by distractions.[1]

So what is procrastination? And what can you do to prevent procrastination?

In this article, I am going to explain to you why procrastination is so difficult to beat and how you can stop procrastinating and manage time better by following a step-by-step guide. But first, you need to understand how procrastination happens.

What Is Procrastination?

Piers Steel, the author of the book The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done, defines procrastination in this way:[2]

“Procrastination is to voluntarily delay an intended course of action despite expecting to be worse off for the delay.”

In other words, procrastination is doing more pleasurable things in place of less pleasurable ones. The end result is that important tasks are put off to a later time.

This comic is one of the typical examples of procrastination:

    Signs of a Procrastinator

    Procrastinators don’t want to complete their works because they tend to feel overwhelmed easily and lack focus when they work.

    If you’re wondering whether you’re a chronic procrastinator, take a look at these signs of a procrastinator and find out: 30 Signs You’re Actually A Procrastinator

    Why Do We Procrastinate?

    The reasons vary from person to person. It could be a matter of emotion, which affects your motivation. It could also be something related to your ability to focus, and the way you deal with your fears.

    Learn about the reasons in these articles:

    Is Procrastination Bad?

    Yes, it is. Procrastination is bad. It drags your progress and make you unable to get anything done. If you procrastinate, you will lose your precious time and blow opportunities.

    Take a look at the consequences of procrastination here: 8 Dreadful Effects of Procrastination That Can Destroy Your Life

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    The Challenge of Getting Over Procrastination

    Human beings have limited self-control. Dr. Roy Baumeister, a psychologist from Florida State University, has been studying self-control and he has found that just like any muscles, human’s self-control is a limited resource that can quickly become exhausted.[3] When self-control is close to being depleted, human tend to choose what’s more pleasurable– the immediate procrastinated tasks instead of the actual works.

    At its core, procrastination is an avoidance strategy. Procrastinators choose to do something else instead of doing what they need to do because it’s much easier to choose pleasure over pain.

    In short, procrastination is so difficult to beat because it is a battle against human’s natural enemy, a human weakness that is in-born.

    The common symptoms of procrastination are lack of vision, lack of time and lack of organisation. Check them out here: 7 Symptoms of Procrastination and How to Fight Them

    How to Stop Procrastinating (Step-By-Step Guide)

    Despite the fact that it’s human nature to seek for immediate rewards and procrastinate, here I have a step-by-step guide for you to follow so as to break the procrastination cycle.

    1. Identify Your Triggers: The 5 Types of Procrastinator

    Identifying the type of procrastination you personally experience is an essential step for you to fix the problem at its root.

    Take a look at this flowchart here to find out what type of procrastinator you are:

      Which type of procrastinator are you? Let’s take a look at the triggers for your procrastination type:

      Perfectionist

      Being perfect is the pleasure perfectionists want. But often this leads to them being too scared to show any imperfections. Because of this, they frequently fail to complete things, as they’re forever seeking the perfect timing or approach. Tasks end up never being completed, because in the eyes of the perfectionist, things are never perfect enough.

      Instead of finishing something, perfectionists get caught up in a never-ending cycle of additions, edits, and deletions.

      Ostrich

      An ostrich prefers to stay in the dreaming stage. That way, they don’t have to work for real, or deal with any negativity or stress.

      Dreaming gives this type of people a false sense of achievement, as in their minds, they envision big, ambitious plans. Unfortunately for them, these plans will most likely stay as dreams, and they’ll never accomplish anything truly worthwhile.

      Self-Saboteur

      A self-saboteur has bought into the line that ‘by doing nothing, bad things won’t happen.’

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      In reality, self-saboteurs have developed a fear of making mistakes or doing anything wrong. Their way to avoid these mishaps, is to do nothing at all. In the end, they may make few mistakes – but they also see few accomplishments.

      Daredevil

      Daredevils are those who believe that deadlines can push them to do better. Instead of having a schedule to complete their work – they prefer to enjoy time doing their own thing before the deadline comes around.

      It’s most likely an unconscious thing, but daredevils evidently believe that starting early will sacrifice their time for pleasure. This is reinforced in their minds and feelings, by the many times they manage to get away with burning the midnight oil. Often they sacrifice the quality of their work because of rushing it.

      Chicken

      Chickens lack the ability to prioritize their work. They do what they feel like they should do, rather than thinking through what they really need to do.

      Prioritizing tasks is a step that takes extra time, so chicken will feel it’s not worth it. Because of this, they usually end up doing a lot of effortless tasks that don’t contribute much to a project. They’re incessantly busy on low-impact tasks, but seem oblivious to urgent, high-impact tasks.

      Learn more about the 5 types of procrastinators here: Types of Procrastination (And How To Fix Procrastination And Start Doing)

      2. Face Your Triggers and Get Rid of Them

      Whether it’s fear of failure, overwhelming feelings, avoidance or convincing yourself you’re just too busy to get something done, you can improve your ability to be productive by eliminating your procrastination triggers.

      For Perfectionists, Re-Clarify Your Goals

      Much of the time procrastination tendencies form simply because we’ve outgrown our goals. We’re ever-changing and so are our wants in life. Try looking over your goals and ask yourself if they’re still what you want.

      Take time out to regroup and ask yourself what you really want to achieve:

      • What steps do you need to take?
      • Is what you’re currently doing reflecting what you want?
      • What do you need to change?

      Write things down, scribble them out and rewrite.

      For Ostriches, Do the Difficult Tasks First

      Even if you feel you’re not a morning person, the beginning of the day is when your brain is most productive. Use this window of time to get the more difficult stuff done.

      If you leave your difficult tasks to later, you’re much more likely to put it off because you’re tired and lack motivation.

      Finishing lots of simple tasks at the beginning of the day such as reading all the new emails only gives you a false sense of being productive.

      For Self-Saboteurs, Write out a To-Do (And a Not–To-Do) List Each Day

      Writing things down is powerful and psychologically increases your need to get things done.

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      Each day, make a habit of creating a list of the tasks you know you’ll try and avoid. By doing this, it brings these ‘difficult’ tasks to your mind’s attention instead of keeping them locked away somewhere in your avoidance mode.

      Remember, think how satisfying and productive it feels to cross of a completed task.

      For Daredevils, Create a Timeline with Deadlines

      It’s common to have a deadline for a goal which seems like a good idea. But this is basically an open invitation for procrastination.

      If it’s a self-created deadline with no pressure, we tend to justify pushing it back each time it comes into sight and feel we haven’t yet done ‘enough’ to get there.

      Create a bigger timeline then within that, establish deadlines along the way. The beauty of this comes when each deadline completion is dependent on the next. It keeps you on track and keeps you accountable for being in alignment with the overall timeline.

      For Chickens, Break Tasks into Bite-Sized Pieces

      A lot of the time procrastination comes from overwhelming thoughts.

      If something feels too big to tackle and we don’t know where to start, it feels like a struggle. This is also true if our goal is too vague and lacking direction.

      Break down larger tasks into smaller ones and turn them into daily or weekly goals. Smaller steps may seem like the slower approach to achieving a goal, but it often leads you much more quickly to where you want to be due to the powerful momentum you get going.

      3. Form a Ritual

      By forming a ritual, you save yourself time from thinking about what to do next. When you don’t need to think about what to do next, you can go autopilot to actually get what you have to do done because you have no time to think about what other things to do besides completing your important tasks.

      Here’s how to form a ritual and beat procrastination: The Power of Ritual: Conquer Procrastination, Time Wasters and Laziness

      4. Take Planned Breaks

      The human brain isn’t designed to work continuously on the same task and this could be a reason for procrastination.

      Make sure you take regular, structured breaks away from your task so that you can come back refreshed and ready to be more productive.

      A break as short as 5 minutes is enough to keep your mind sharp and wards off fatigue. I recommend you to use the Pomodoro Time Tracker. It is a great tool to help you take breaks at set intervals. Simply start the 25-minute timer, and follow the prompts.

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        5.  Reward Yourself

        It’s important to acknowledge and reward yourself for achieving even the small tasks. It creates a sense of motivation and releases those feel-good, productive emotions that spur you on to achieve even more.

        Make your reward proportional to the task you completed so getting a bite-sized task done gets you a cup of your favourite coffee or snack. Then plan a weekend away or fun activity for the bigger stuff.

        Personally I try to make staying focus more fun by using the app Forest. It turns productivity into a game. In the game, you can plant a virtual tree at the beginning of your work time. If you maintain focus for the duration of the timer, you’ll grow a tree to add to your forest. It’s rewarding when you can eventually grow a forest.

          6. Keep Track of Your Time in a Smart Way

          If you want to prevent the bad habit of procrastination from coming back, keep track of the time you spend every day.

          By having a clear idea of where you spend your time, you can always review your productivity and know which areas to improve.

          It’s not easy to keep track of every minute you spend throughout the day so I recommend you to use the app Rescue Time.

          It gets you a categorized breakdown of how you spend your time and helps you to find out how much time you’re really on-task. You can even label activities as productive and non-productive so as to block your biggest distractions.

            The Bottom Line

            Procrastination exists for many reasons and only you know for yourself what these triggers are.

            Understanding what procrastination really is and the source of your avoidance tendencies is important in moving them out of the way and help you start the productivity momentum.

            Make procrastination under your control!

            More Tips About Fighting Procrastination

            Reference

            More by this author

            Leon Ho

            Founder & CEO of Lifehack

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            Last Updated on May 28, 2020

            9 Things Successful People Do To Always Get What They Want

            9 Things Successful People Do To Always Get What They Want

            One of the best decisions I’ve ever made was to take on the job of hosting my own weekly radio show. My radio show is about finding some of the most successful people in the world and bringing them on my show to ask them about what they did to become so successful in life and business.

            In this article, I’m going to share with you some of the key takeaways I’ve picked up from talking to – and reading about – thought leaders from various fields about the things successful people do. Here, you can get some insights on how to get what you want.

            Ready to dive in? Let’s go.

            1. They Know What They Want

            The first and most important thing that successful people do to always get what they want is so simple that most people forget about it: they figure out what they actually want.

            When you know what you want, you will also know how to get what you want. If you’re unsure about what you want in life and business, I’d suggest picking up some career and self-improvement books to help you gain some clarity and focus.

            2. They Are Assertive

            Successful people know that they need to be both bold and sincere. Balancing these two characteristics is the essence of assertiveness.

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            Oh, and by the way – being assertive is not a natural talent someone is born with. Assertiveness is a learned skill and anyone can do it, including you!

            3. They Learn

            You may have heard of the old saying, “great leaders are readers”. For the most part, I’d say this is true.

            Let me give you an example. On my radio show, I regularly ask successful people about their habits that lead to success. Do you want to know something really neat? Every single one of them reads books.

            Successful people read and learn as much as they can about what they want so that they can get what they want. If you’re curious about how to get what you want, then start reading a book. If you’re low on time, subscribe to a book summary site to get the core concepts of the books in your industry quickly.

            4. They Make Things Meaningful

            One of the most powerful things successful people do to always get what they want is that they make things meaningful. That is, they ensure that whatever endeavor they decide to embark upon is meaningful to them (and not necessarily to anyone else). They know and understand that it’s only worth it if it matters.

            5. They Ask

            One big thing that successful people always do to get what they want is this: they ask.

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            Most people are too shy to ask for what they really want. If you are too shy to ask, you may never know how to get what you want. So, don’t be like most people.

            Here’s an exercise you can do to get over it: next time you’re buying something, regardless of what it is, ask for a discount. Just do it. The worst-case scenario is that you’ll get a chuckle from the Barrista at Starbucks. The best-case scenario is that you’ll get comfortable with negotiating when it’s time to buy your next car.

            6. They Take Action

            Insight without action is useless. Successful people know that to always get what they want, they’ve got to take massive action.

            One of the most powerful exercises I’ve ever discovered is this: never leave the sight of a goal without taking some kind of action towards its achievement. In other words, as soon as you decide you want something or as soon as you set a goal of some kind, do something – anything – that shifts you closer towards getting it.

            7. They Use Their Time Wisely

            Have you ever heard of NET time? It stands for “No Extra Time”.

            For example: when you’re driving and sitting in traffic, are you listening to Mylie Cyrus? Or are you listening to an audiobook?

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            Successful people take NET time seriously. Get yourself some audiobook so you can start listening to the best business and self-improvement books available – all while you’re on your way to work in the morning.

            8. They Choose to Lead

            You don’t need to have formal authority to become a leader. You just need to choose yourself. All successful people know this, and so should you. Knowing how to get what you want requires knowing how to lead the way for others and yourself.

            Don’t wait for anyone else to do it, because the truth is that most people want to be led anyway. So, just step up and claim authority. Be the leader you wish you always had.

            9. They Contribute

            Successful people know that to get what they want, they have to be willing to help other people get what they want.

            What happens when you stop doing your job? What happens when you stop caring about your schoolwork? What happens when you become emotionally disconnected from a relationship?

            You suffer – that’s what happens. Successful people know and understand that in order to succeed, they need to contribute. They need to add value to the lives of others. They need to do their best so that they can become the best.

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            So, Now What?

            I hope this article has re-ignited the fire that you already had within you to be successful at any endeavor. The reason why I’m stressing the fact that you’ve already got everything you need to succeed and get what you want is that you wouldn’t be reading this if you weren’t already motivated to be successful.

            At the end of the day, however, all the insights in the world are worth nothing unless you combine them with action. When it’s all said and done, it’s your decision what you do with this list and how you apply it to your life and career.

            But if I may, here’s what I would suggest you consider as you get started doing the things to help you succeed:

            Review this list of the 9 things successful people do to always get what they want and then compare it with where you currently are at each one of these 9 things. Rate yourself in each one of the 9 things. Next, pick just ONE of them to work on every week.

            For example, if you find that you’d like to learn more about the business side of the company you work for, then go read the best business books to help you do that.

            Never stop learning. Always feed your mind with the knowledge you need to become as successful as possible within your area or industry. It doesn’t matter how busy you are. We’re all busy. Make the time to expand your knowledge.

            And remember: every key learning should be immediately followed with action.

            More Tips About Leading a Successful Life

            Featured photo credit: Austin Distel via unsplash.com

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