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Last Updated on March 31, 2020

5 Tips for Overcoming Procrastination and Feeling Overwhelmed

5 Tips for Overcoming Procrastination and Feeling Overwhelmed

Procrastination is a trap that many of us fall into. In fact, according to a 2007 American Psychological Association study, between 80% and 95% of college students procrastinate when it comes to completing their assignments and coursework.[1]

And, from my experience as a life coach, I’ve come to believe that this percentage range continues beyond college and into working life.

You may be surprised to hear, but… I was a super-procrastinator when I was young!

At the time, it felt good and normal to put things off to the very last minute, such as studying for my exams or preparing for an interview.

However, while a procrastination mindset ‘might’ get you through college — it won’t work when it comes to your career.

That’s because the vast majority of jobs involve teamwork; and if you continually promise things but fail to deliver them (such as a project plan or briefing notes for a meeting), your colleagues will quickly notice. And, they’ll quickly become frustrated and annoyed by your lack of actions.

Now, don’t get me wrong. There’s definitely a time and place for procrastination. For example, if you’re given a high-priority task to complete, you’ll probably need to delay working on a lower-priority task (this is actually a good time management technique). However, if you procrastinate with all your tasks — then you’ll need to find a way to break free from this productivity-killing habit.

But, let’s pause for a moment, and ask the question: Why do most people procrastinate?

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Well, according to Alexander Rozental, a procrastination researcher and a clinical psychologist at the Karolinska Institute in Sweden:[2]

“People procrastinate because of a lack of value associated with the task; because they expect that they’re not going to achieve the value they’re trying to achieve; because the value is too far from you in terms of time; or because you’re very impulsive as a person.”

Do you recognize yourself in any of those points? If you do, don’t worry, as help is at hand.

Check out my 5 tips for defeating procrastination and getting your life back on track:

1. Get Started

Whether you’re cleaning a closet or planning your team’s next quarterly goals — getting started is half the battle towards completion.

Many writers have learned this the hard way. They often suffer from something called “writer’s block,” a psychological condition which causes them to be unable to produce any new material. There are numerous opinions on how to overcome this, but the best way by far, is for the writer to simply start writing! 

You’ve probably noticed something similar in your own life. When you finally get started on something, you get it done much more easily or quickly than you initially planned. In other words, it wasn’t as hard as you thought.

As Laotzu once declared: 

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“A journey of a thousand miles begins with a single step.” 

So don’t hesitate. Take that first step. And put yourself above and beyond procrastination.

2. Don’t Be Dramatic 

Are you putting off something that would honestly take you 15 minutes to complete?

If so, my advice to you is… just do it!

This will ensure the task is done and that you also stop wasting time fretting and stressing about it.

Personally, I believe that people spend more time procrastinating than they do on completing their tasks. It’s true. Just think of how long you put off washing your car or preparing your tax returns. If you’re like most people, I guarantee that you think for days and weeks about doing these or similar tasks, before actually doing them.

It’s easy to dramatize the things you need to do — but it’s much better to just do them.

3. Schedule Your Time 

Are you in control of your time?

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Whether you answered yes or no to this question, try this test:

You’ve just finished your dinner, and you’re enjoying browsing the latest posts on your favorite social media channel. Suddenly, your partner calls over to you and asks you to help clear up the kitchen.

Do you…

  1. Say you’ll do it in 10 minutes or so.
  2. Put your phone down and get into the cleaning straightaway.
  3. Pull a face and say, “I’m not doing it!”

Hopefully, you didn’t choose option 3! Option 1 is better (at least you’ll get the task done). But, option 2 is the one you should be aiming for if you want to be productive and successful in life.

That’s because it neatly illustrates the power of prioritizing your time. Sure, you want to check your social media feed, but that’s not as important as making sure your kitchen is clean and tidy after your meal.

If you have something you’re procrastinating with, my recommendation is to schedule an hour or so within your calendar to complete it. Google calendar works well for this, as you can set up reminders. Then — when the time comes — dedicate your focus solely to completing your task.  

4. Break It Down 

Often we feel overwhelmed because a task is just too overbearing. In this case, break the task into small, bite-sized chunks that can easily be checked off.

For example, if you have to create a newsletter for your company, don’t be defeated by the scope of the work. Instead break it down:

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  • Decide on table of contents
  • Research on topics
  • Draft the copy
  • Put the copy into layout software
  • Print
  • Distribute

And, here’s the best part of breaking down bigger tasks into smaller ones: As you check off each task, you’ll build a sense of accomplishment and satisfaction as you progressively chip away at your end goal.

Breaking down your tasks can save YOU from breaking down!

5. Be Kind to Yourself

Don’t dwell on the past and how much time you’ve already used up. You won’t get it back; so it’s pointless to despair. Instead, focus on moving forward and doing better next time.

Nobody is perfect, so it’s unfair and unproductive to put yourself down each time you fail. And, remember, you’re not going to defeat your procrastination habit overnight. But, by starting now, you can begin turning the tide in your favor.

Take the tips I’ve shared with you today, and put them into action in your life.

When you do this, you’ll begin to muster up the motivation to tackle the tasks you need to do. And before long, you’ll be caught up with everything, and ready to take on the world!

One final warning about putting off tasks…

“Procrastination is like a credit card: it’s a lot of fun until you get the bill.”  — Christopher Parker

Learn more tips about beating procrastination: What Is Procrastination and How to Stop It (The Complete Guide)

Featured photo credit: Nordwood Themes via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on July 3, 2020

6 Things To Do Every Day To Ensure You Stick To Your Goals

6 Things To Do Every Day To Ensure You Stick To Your Goals

Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

Here are 6 things that you have to ensure daily to reach your goals.

1. Involve Others

You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

2. Visualize the Rewards

Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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3. Break Down Your Goals

Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

4. Reward Yourself

For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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5. Measure Your Progress

It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

6. Believe in the Possibilities

If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

Final Words

Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

More Tips on How to Stick to Your Goals

Featured photo credit: Kelly Sikkema via unsplash.com

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