Overcoming Procrastination

Overcoming Procrastination

Written By: Kelly Chan Jia Li, Clinical Psychologist (MAHPC(CP)00353)

Procrastination is known as the silent productivity killer. It creeps into our lives, often masked as harmless distractions, and keeps us from reaching our goals. Whether it is delaying an important work project, putting off exercising, or postponing that long-overdue conversation, procrastination can hold us back.

While it might initially feel harmless, it often leads to stress, guilt, and missed opportunities. But here is the good news! Overcoming procrastination does not require a total personality makeover. Adopting and practising small and practical mindset shifts can make a big difference. Let's explore how to break the procrastination cycle.

Understand Your Why

Shift: Move from "I have to" to "I want to."

Before tackling procrastination, it is essential to understand why we procrastinate. Procrastination is not always about laziness; it can be an emotional response to a task. Often, we delay may be because:

• The task feels overwhelming. Imagine starting a 50-page report that might feel like climbing Mount Everest.
• Fear of failure creeps in. "What if I mess this up?"
• We do not find the tasks enjoyable. Writing reports or cleaning our room rarely feels exciting.
• We are unsure where to start. Without a clear plan, the task feels impossible.

This creates resistance, making procrastination a natural way to cope. However, procrastination does not make the task disappear; it just postpones the inevitable. The next time you feel like procrastinating, try reflecting on why you are doing the task or the benefits you will get. Linking tasks to your personal values creates intrinsic motivation.

Start Small, Win Big

Shift: Think, "What is the easiest step I can take?"

Often, the most challenging part of any task is simply starting. The task appears so enormous that you do not know where to begin. Instead of focusing on the mountain, concentrate on the first step. Aim for one small, manageable action. Starting small reduces the psychological weight of the task. Once you begin, momentum builds, and continuing becomes easier. You can try to use the "2-Minute Rule" by starting with something you can do in two minutes, like opening a document or writing one sentence.

For example:

• If you are dodging an essay, commit to writing just one sentence.
• If you are avoiding a workout, tell yourself, "I will just put on my workout clothes and stretch for five minutes."

Reframe Failure as Feedback

Shift: Replace "What if I fail?" with "What can I learn?"

Procrastinators often delay tasks because they want them to be perfect. Fear of failure usually paralyzes us. We frequently fall into the trap of all-or-nothing thinking, such as, "If I cannot do it perfectly or completely, I would not do it at all." This mindset leads to tasks avoidance because we are afraid we would not do them perfectly. But perfectionism is a trap; it is better to aim for progress. Shifting the focus to progress makes tasks feel more achievable. You can replace "I have to do this perfectly" with "I will do the best I can for now." It is okay to remind yourself that small steps are still progress.

Change Your Environment

Shift: From "powering through" to "setting the stage."

Imagine trying to study in bed while scrolling through Instagram. It is no wonder you have yet to make progress! Your surroundings can either encourage focus or fuel distractions. A cluttered desk, constant notifications, or a cosy couch might be sabotaging your productivity. Switching to a clean, quiet workspace without distractions can make all the difference. You can declutter your workspace before starting or use tools like website blockers or noise-cancelling headphones to increase productivity.

Use Rewards to Stay Motivated

Shift: Think, "If I finish this, I get that."

Sometimes, a task feels dull or routine, which fuels procrastination. Adding an element of fun or competition can make it more engaging. Procrastination often wins because the brain prioritizes immediate rewards (like watching videos) over delayed gratification (like completing a project). But tasks do not have to feel like a chore. By adding an element of fun or creativity, you can make them more appealing.

Gamifying tasks tap into your brain's reward system, making even mundane activities feel more satisfying. Try pairing tedious tasks with enjoyable activities, like listening to music while cleaning or use apps that gamify productivity, like giving you points for completing tasks.

Adopt a “Future You” Mindset

Shift: Think, "What would Future Me want?"

Picture yourself tomorrow morning. Would Future You appreciate having finished tonight's homework, or would they regret scrolling TikTok instead? By visualizing the benefits of acting now, you make better choices.

Sometimes, procrastination often stems from focusing on immediate comfort at the expense of future consequences. By connecting the task to a bigger goal or benefit, you can find the drive to get started. Start acting in the interest of "Future You." Focusing on the purpose behind a task makes it more meaningful and less burdensome. Try writing a letter to "Future You" and describe how completing the task will make them proud.

Shift From Time Management to Energy Management

Shift: Ask, "When am I most energized?"

Procrastination often happens when we attempt tasks at the wrong time. Schedule tasks during your peak energy hours instead of forcing yourself to work when you are drained. For example, if you are a morning person, tackle high-priority tasks first thing instead of wasting your prime hours on emails or social media. If you are a night owl, plan demanding tasks later in the day. For this, you can track your energy levels throughout the day and plan your most challenging tasks during your peak hours.

Forgive Yourself and Move On

Shift: From "I am such a procrastinator" to "I slipped, but I will try again."

Have you ever been in a situation where you spent hours scrolling through social media instead of working on your tasks? You then feel guilty and blame yourself for wasting time instead of doing the tasks. Procrastination often leads to self-criticism, such as "I am so lazy." But beating yourself up does not solve the problem, it only adds more emotional weight.

Instead of dwelling on guilt, acknowledge it and restart. Let's replace self-criticism with self-compassion, such as "I procrastinated, but I can still use the time I have left effectively." Celebrate your small wins, no matter how tiny. Self-kindness reduces stress and makes it easier to bounce back from setbacks.

Visualize Success

Shift: Replace "This will be hard" with "I can do this."

Your mindset shapes your actions. Visualizing yourself completing a task successfully builds confidence and reduces resistance. Try spending a few minutes picturing yourself completing tasks and focus on how good success will feel. This mental rehearsal reduces anxiety and increases focus. You can also write down your goals and keep them visible as a visual reminder.

Reminder: If you are struggling with procrastination, please don't hesitate to reach out to us at Soul Mechanics KD or Soul Mechanics Ipoh. Remember, seeking help is not a sign of weakness but strength!

If Not Now, When? If Not Me, Who?

Procrastination is not a character flaw; it is a habit. And like any habit, you can change this procrastination habit with the right mindset. Overcoming procrastination is not about becoming a productivity superhero overnight. It is about shifting your mindset and making small, consistent changes. Remember, progress is better than perfection. Every time you overcome procrastination, no matter how small the victory, you build momentum for a more productive future. The next time procrastination strikes, remind yourself: "I do not have to finish everything right now; I just have to start." And that is how progress begins.

So, what is one small step you can take today? The time to start is now.

If you enjoyed reading this, why not broaden the horizon of knowledge by learning about "Doomscrolling: What It Is and How to Break the Habit"? You can read the blog here.

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