top of page

THE BLOG

Sep 20

Procrastination and How To Manage it: A Reflective Guide

When do you find yourself procrastinating the most? Is it during specific tasks, times of the day, or in certain environments?


If you're anything like me, it's common for you to procrastinate on tasks that feel complex or anxiety-inducing. However, people can have very different reasons for procrastination- imposter syndrome, perfectionism, neurodiversity, under-stimulation, etc.

Here are some suggestions that helped me deal with my procrastination habits:

First of all, it might help to think of your brain as a computer with limited RAM- just for the purpose of simplicity (although I usually avoid reducing our ever-powerful, incredible brains to computers). When faced with a massive, complex task, it’s like trying to run too many programs at once—things slow down, or worse, crash. Enter Cognitive Load Theory, which tells us that our working memory can only handle so much at a time. The trick? Break your mammoth task into smaller, bite-sized pieces. Think of it as a series of mini-missions. Each one is manageable and gives you a sense of progress.

And here’s where Implementation Intentions come in handy. Gollwitzer’s research from 1999 shows that planning specific actions (e.g., “If situation X happens, I’ll do Y”) makes it more likely you’ll follow through. So, instead of saying, “I need to finish this project,” you might say, “First, I’ll draft an outline. If I get stuck, I’ll take a five-minute walk to clear my head.” Breaking down and planning can transform a daunting task into a series of achievable steps.


Next, let’s dive into the magic of Goal-Setting Theory by Locke and Latham. Their research reveals that specific and challenging goals boost performance more than vague or easy ones. Imagine you’re aiming to improve your fitness. Saying, “I’ll get fitter” is too vague. But saying, “I’ll run three miles, three times a week” gives you a clear target. Clear goals provide direction and help you measure progress, turning that massive to-do list into a set of precise, actionable steps.


Now, what about those tasks that make your palms sweaty and your heart race? Bureaucratic forms, anyone? Stress Inoculation Training (SIT) can be your superhero cape here. Meichenbaum’s work in 2007 explains that preparing for stress in advance—like a rehearsal—can reduce its impact. Before diving into an anxiety-inducing task, gather your resources, list out steps, and visualise each one. It’s like building a mental shield against the stress.


Here’s a quirky truth: work expands to fill the time you give it. This is Parkinson’s Law in action. So, setting a specific time limit can create a productive sense of urgency. Instead of telling yourself you have the whole day to write a report, give yourself one hour. This time-boxing method forces focus and can significantly boost efficiency.

You've probably heard about the Pomodoro Technique, right? The one named after the humble tomato-shaped kitchen timer. I remember it was seen as a game-changer for maintaining focus when it became popular. By now, most people have tried it and, of course, not many stuck with it, just as with every other rigid mind-technique.


Ok so basically you work for 25 minutes, then take a five-minute break. And you do this over and over again. The fact is that frequent breaks keep your brain agile. It’s like interval training for your mind—short, intense bursts of work followed by rest.


Of course, a lot of us don't like interval workouts, and that's the whole point. Try it out if you haven't, and see if it suits your neurological makeup. Maybe tweak it a bit to your individual focus window, brag to your coworkers how you're now 126% more productive, and then, if it turns out to be unsustainable for you, never think of it again (just like the rest of us). But if you feel like it makes some sense for you and your neurological makeup, make it more flexible and follow the batch working technique. Some of the most successful individuals are all about batch working. Use your cognitive capacity at full power whenever you feel inspired and charged for a specific project or task, and let it rest or focus on other things in the meantime. Be present with your 'to do', and only with that 'to do' in real time.


Moving on, your workspace matters more than you think. A clean, organised space can enhance your mood and productivity (Evans & McCoy, 1998). Imagine working in a clutter-free zone with everything you need at arm’s reach. It’s not just about aesthetics; it’s about creating an environment that supports your mental clarity and focus.


Oh and by the way, positive reinforcement isn’t just for dogs. Research clearly shows that rewarding yourself after completing a task can strengthen the behaviour. Finished that tough report? Treat yourself to your favourite snack or a short walk. Rewards create positive associations, making it easier to tackle future tasks.


Routine is another secret weapon against procrastination. Habit Formation research by Lally et al. (2010) found it takes about 66 days to form a new habit. So, create a daily or weekly schedule that includes time for those tough tasks. Consistency is key—soon, these tasks will become second nature.


Lastly, let’s talk mindfulness. It’s not just for yogis and monks. Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn, has been shown to reduce stress and improve focus (Kabat-Zinn, 1990). Regular mindfulness practice, like meditation or deep breathing, can help you approach tasks with a calm, clear mind.


Breaking tasks into manageable pieces, setting clear goals, and using techniques tailored to your preferences, lifestyle, and neurological makeup can transform your productivity game. Plus, creating a positive work environment, rewarding yourself, and building supportive habits are powerful tools in your arsenal. So, go forth and conquer those tasks—one step at a time.


0 views

Comments

bottom of page