Procrastination is probably one thing we are all familiar with. This is because we have experienced it a number of times. For many, procrastination has now become a major stumbling block to their personal growth and career success.
You know that feeling when you have important tasks to complete; instead of focusing and getting them done, you find yourself scrolling through social media or watching a movie. Often, you convince yourself that you can do them later.
While we often blame this on laziness, it’s not always the case. It could sometimes be caused by some other factors, including fear of failure, lack of motivation, irresponsibility, or feeling overwhelmed. Psychologists have, in recent years, identified even deeper reasons why people procrastinate, such as emotional block, lack of structure, and low self-esteem.
This post provides tips on how you can overcome this enemy and take charge of your life.
1. Understand Why You Procrastinate
The first step to solving any problem is to understand why the problem exists, that is, the root cause. It could be that the reason you procrastinate is that you are afraid of starting. Maybe because the task is too difficult or you’re simply afraid that you’ll fail at it.
It could also be that you feel unmotivated because the reward seems incomparable to the efforts you’d put in, or it seems far off. It is important to identify why you procrastinate, as only then can you make progress in overcoming it.
Psychologists suggest that procrastination often comes from a desire to avoid discomfort and serves as a coping mechanism for individuals when they do. You might choose short-term pleasure, like chatting with friends or watching a TV series, over the effort required to work on something meaningful. While these short-term reliefs could appear exciting or comforting, they ultimately lead to increased stress, missed deadlines, and a worsening of the initial problem.
Reflect on what holds you back and address it directly.
2. Break Big Tasks into Smaller, Manageable Steps
As pointed out, one common reason people procrastinate is that a task seems too big or overwhelming for them. Instead of addressing them immediately, they put them off and, oftentimes, take on lesser tasks. However, if you’ve ever procrastinated on a thing as important as a test or an assignment, you already know that “procrastinated tasks are not avoided tasks.” They are still waiting for you in the future.
When next you feel like procrastinating, try and find ways to break down whatever task or goal you have into smaller, manageable tasks. This way, you’re not taking on the whole tasks that already are overwhelming you, but you’re taking them bit by bit as much as you can handle in the moment.
For instance, if you’re a student with an assignment to turn in in two weeks. Instead of procrastinating, you can divide up the assignment so you can work on the different parts daily till you’re ready to turn it in. Assuming also you’re preparing for an exam, instead of focusing on all the workloads you have, create a study schedule that will allow you to study at least a chapter per day.
What completing smaller tasks like these does for you is that it creates momentum, making the bigger tasks seem less intimidating.
3. Set Deadlines to Beat Procrastination
One of the things I have tested and found to work for me is working with deadlines. Whenever I have a task to complete, I set a deadline for myself. From my experience, I believe this is another effective way to deal with procrastination.
Even if the task you’re working on doesn’t have an official deadline or a deadline set by an external person (like your boss, professor, or client), create one for yourself. For example, if you need to submit a job application, set a personal deadline for getting the application documents ready a week earlier than the submission date.
You can use digital tools like your Google Calendar to mark out the task in your calendar and to remind yourself of the deadline you’ve set. And if you have an accountability partner, you can have them hold you accountable to this.
4. Eliminate Distractions
That we now live in a very noisy world is a fact clear to everyone. While this isn’t all bad, it is fast becoming a bane to our productivity. You don’t need to look too far to find something to distract you. Almost everything around us seems to now be designed to distract us rather than keep us focused. From the incessant notifications on our phones to the noise from vehicles passing on the streets or even noises from our neighbours’ pets.
You need to find ways to create a distraction-free environment for yourself. This will go a long way in supporting your productivity. For instance, normalize putting your phone on silent, or you can use a time-blocking app like Forest or Focus@Will to keep you on track.
5. Use the Three-Minute Rule
The “three-minute rule” is a simple technique that I learned recently and one that can help you stop procrastinating instantly. There are two versions of this rule.
The first version simply directs that if a task takes less than three minutes to complete, do it immediately instead of postponing it.
For example, dressing your bed immediately when you wake up is a task that won’t take you more than three minutes to complete. Instead of postponing this, thereby piling up the number of tasks you have to do later, focus and get it done immediately.
The second version is that, if you’re struggling to start a task or avoiding it due to procrastination, tell yourself you’ll only work on it for three minutes. By limiting the initial time commitment, you reduce the feeling of overwhelm and make it easier to get started. Within those three minutes, you would have gained momentum and continued working on the task, even if it’s just for a few more minutes or even to complete it.
For example, if you’re avoiding cleaning your room, tell yourself you’ll only clean for three minutes. You might find that after those three minutes, you’re already in the flow and continue cleaning for longer.
You can apply any version of this rule to every other task you have to do.
6. Stay Consistent and Forgive Yourself
Finally, I need you to understand this—overcoming procrastination isn’t about being perfect. It’s about staying consistent and making progress over time, no matter how small it is. And as you work on staying consistent, there will come times when you have occasional slip-ups. During these times, you need to forgive yourself. Remember, you’re human, and habits take time to change.
If you see yourself procrastinating today, focus on getting back on track immediately rather than bemoaning your inability to stay on track.
Concluding Thoughts
Overcoming procrastination is not a one-off thing. It is a journey. Think about it – it’s taken you almost your whole life learning and mastering the art of procrastination, so it will take you time to also unlearn it and master the art of not procrastinating. So, be patient with yourself as you work on overcoming procrastination.
🙋♂️ Frequently Asked Questions (FAQ)
1. Why do I procrastinate even when I know it’s bad for me?
Procrastination isn’t just about laziness. It’s often a coping mechanism to avoid discomfort, fear of failure, or feeling overwhelmed. Your brain chooses short-term relief (like Netflix) over long-term rewards (like finishing that report).
2. What is the root cause of procrastination?
The root cause varies — it could be emotional (fear, anxiety, low self-esteem), mental (lack of clarity or motivation), or structural (no deadlines or routine). Identifying your root cause is the first step to overcoming it.
3. Can procrastination be a habit?
Yes. Like any habit, the more you delay important tasks, the more your brain normalizes it. Breaking the habit involves creating momentum with small wins and building consistency over time.
4. What’s the fastest way to beat procrastination?
Start small. Try the Three-Minute Rule — commit to just 3 minutes of the task. Often, getting started is the hardest part. Once you do, momentum builds naturally.
5. How can I stay consistent and avoid falling back into procrastination?
Create systems, not just goals. Use deadlines, break tasks into chunks, remove distractions, and forgive yourself when you slip. Progress, not perfection, is the goal.
Chinatu Iroegbu