How to Stop Procrastinating
The definition of procrastination is “the action of delaying or postponing something.” Some individuals thrive on procrastination; they thrive on the adrenaline that this pressure creates, and they believe that they work better under constant pressure. However, it can also have serious health consequences for individuals, as stress (i.e., high cortisol levels associated with stress) can damage the body.
There are different techniques that you can practice to minimize the amount of stress around a task. First, it could help to address the distorted cognitions surrounding the task itself. If we believe a task to be impossible or “too difficult,” we are less likely to begin that task. By replacing that thought with a more helpful cognition (i.e., “It may be hard, and I can do it,”) we may be able to decrease our stress, and in turn, begin the task.
Another helpful technique is to start a planner and set aside time each day/week on your schedule to complete the task. When doing this, it is helpful to be realistic; for example, make sure to plan times to work around “fun” times with friends. Usually, it is best to start with two or three days a week for an hour. By setting small goals, the task becomes less complicated, which can help increase motivation.
Accountability is a useful tool that can help with procrastination. Having a friend or a coach that can keep you accountable and on track can help keep you working hard on the task. A coach or a friend can also work as a supervisor and keep the person on a set schedule and not let them get distracted.
Once you have started on the task, it’s helpful to stay focused in order to maintain momentum Minimize distractions in your work environment as much as possible. In addition, use rewards as a way to motivate your behavior. The possibility of a reward at the end of the task can help you to stay motivated. Rewards can be a variety of different things; some people chose relaxation activities while others may want to buy something that they have wanted for a while.
Procrastination can restrict your potential and undermine your confidence in your abilities By taking proactive steps to prevent it, you can begin to decrease your stress and increase your productivity.
Disclaimer: This blog does not provide or replace psychological treatment or evaluation. Contact a psychologist in your community if you are in need of individualized services.
Written by Elihennette Carreon, M.S.