Before we dive into the tecniques to stop procastinating, let’s first remember what procrastination is .
Procrastination is the act of delaying or postponing a task or decision that needs to be done, usually because we feel overwhelmed, bored, anxious, or unmotivated. Procrastination can have negative consequences for our productivity, performance, health, and happiness.
Now that we let that clear once more, let’s dive into some of the most effective techniques to stop procrastinating and start doing.
- Break down your tasks into smaller and manageable chunks. One of the main causes of procrastination is feeling overwhelmed by the size or complexity of a task. To overcome this, you can break down your task into smaller and more manageable subtasks that you can complete in a short time. This will help you reduce your mental resistance and increase your sense of progress and achievement. For example, if you need to write a 10-page report, you can break it down into steps such as: research the topic, outline the main points, write the introduction, write the body paragraphs, write the conclusion, edit and proofread, etc. If the objective is to exercise more, just start with 5 minutes every day, it seems small but it does add up at the end of the week, and you’ll see how you find the time little by little to increase it.
- Use the Pomodoro technique. The Pomodoro technique is a time management method that involves working on a task for 25 minutes, followed by a 5-minute break. After four Pomodoros (or cycles), you take a longer break of 15 to 30 minutes. The Pomodoro technique helps you overcome procrastination by creating a sense of urgency, focus, and motivation. It also helps you avoid burnout and fatigue by giving you regular breaks to recharge and refresh. You can use a timer or an app to implement this technique. I personally use Alexa, the voice-controlled assistant from Amazon, and it does wonders for me.
- Set SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. SMART goals are goals that are clear, realistic, and actionable. They help you avoid procrastination by giving you direction, feedback, and accountability. To set SMART goals, you need to answer these questions:
- What exactly do you want to achieve?
- How will you measure your progress and success?
- Is your goal realistic and attainable?
- Why is your goal important and meaningful to you?
- When do you want to achieve your goal?
For example, instead of saying “I want to lose weight”, a SMART goal would be “I want to lose 10 pounds in 3 months by exercising for 30 minutes every day and eating a balanced diet”.
The Eisenhower Matrix and the Zeigarnik Effect:
The Eisenhower Matrix is a technique for prioritizing tasks based on their urgency and importance. It was popularized by former US president Dwight D. Eisenhower, who said: “What is important is seldom urgent and what is urgent is seldom important.” The technique involves dividing your tasks into four categories: do first (urgent and important), schedule (important but not urgent), delegate (urgent but not important), and eliminate (neither urgent nor important). This way, you can focus on the most meaningful and impactful tasks and avoid wasting time on trivial or irrelevant ones. For example, if you have a list of tasks such as: pay the bills, write a blog post, check your email, watch a movie, clean your room, call your friend, etc., you can use the Eisenhower Matrix to sort them out like this:
| Urgent | Not Urgent |
|---|---|
| Important | Do First |
| Pay the bills | Write a blog post |
| Not Important | Delegate |
| Check your email | Watch a movie |
| Call your friend | Clean your room |
The Zeigarnik Effect is a psychological phenomenon that states that people tend to remember unfinished or interrupted tasks better than completed ones. It was discovered by Russian psychologist Bluma Zeigarnik, who noticed that waiters could recall complex orders only until they were delivered. The effect suggests that leaving a task unfinished creates a mental tension that keeps it in our memory, while completing it releases the tension and makes us forget it. You can use this effect to overcome procrastination by starting a task and leaving it incomplete, which will create a sense of curiosity and motivation to finish it later. For example, if you need to read a book for a project, you can start reading the first chapter and then stop at a cliffhanger or a question that intrigues you. This will make you want to resume reading the book and find out what happens next.
- The 5 second rule :
It is a technique developed by Mel Robbins, a motivational speaker and author of the best-selling book The 5 Second Rule. The technique is based on the idea that you have only five seconds to act on an impulse or a goal before your brain starts to make excuses and rationalizations that stop you from doing it. By counting backwards from five to one and then taking action, you can bypass your mental resistance and activate your prefrontal cortex, the part of your brain responsible for decision-making, focus, and courage.
According to Mel Robbins, the 5 second rule can help you overcome procrastination by making you act on your instincts and intentions, instead of letting fear, doubt, or laziness take over. She says that the 5 second rule is not a tool for thinking, but a tool for action. It helps you create a habit of taking action whenever you feel inspired, motivated, or challenged. It also helps you build confidence and self-efficacy by proving to yourself that you can do anything you set your mind to.
To use the 5 second rule, you simply have to follow these steps:
Identify a task or a goal that you want to accomplish, but that you tend to procrastinate on or avoid.
When you feel the urge or the inspiration to do it, count backwards from five to one in your head or out loud: 5-4-3-2-1.
As soon as you reach one, move physically towards doing the task or the goal. For example, get up from your seat, pick up the phone, open your laptop, etc.
Do not hesitate, think, or stop. Just do it.
You can use the 5 second rule for any task or goal that you want to achieve, no matter how big or small. Whether it is writing a blog post, making a phone call, going to the gym, applying for a job, or asking someone out, the 5 second rule can help you overcome procrastination and take action.
If you want to learn more about the 5 second rule and how it can transform your life and work, you can watch Mel Robbins’s TEDx Talk, where she explains the science and the stories behind the technique. You can also read her book The 5 Second Rule, where she shares more examples, tips, and insights on how to use the technique effectively.
-Reward yourself for completing your tasks. Rewards are powerful motivators that can help you overcome procrastination by reinforcing positive behavior and creating a feedback loop of satisfaction and pleasure. Rewards can be anything that makes you happy or relaxed, such as watching a movie, playing a game, listening to music, eating a snack, etc. However, make sure that your rewards are proportional to your efforts and that they don’t interfere with your goals or priorities. For example, don’t reward yourself with a slice of cake if your goal is to lose weight.
Eliminate distractions and temptations. Distractions and temptations are anything that takes your attention away from your task or makes you want to do something else instead. They can be external (such as phone calls, emails, social media, etc.) or internal (such as hunger, thirst, boredom, etc.). Distractions and temptations can make you lose focus and waste time on unimportant things. To eliminate them, you need to create a conducive environment for work and remove anything that might distract or tempt you. For example,
Turn off your phone or put it on silent mode.
Close all unnecessary tabs and apps on your computer.
Use an app blocker or a website blocker to block access to distracting websites.
Work in a quiet and comfortable place.
Have some water and snacks nearby to avoid getting hungry or thirsty.
-Get an accountability partner or join a support group. An accountability partner is someone who helps you stay on track with your goals and tasks by checking in with you regularly, providing feedback, encouragement, and support. A support group is a group of people who share similar goals or challenges and who help each other overcome them by sharing tips, advice, experiences, and resources. Having an accountability partner or joining a support group can help you overcome procrastination by creating a sense of responsibility, commitment, and social pressure. You can find an accountability partner or a support group online or offline, such as a friend, a colleague, a coach, a mentor, a forum, a community, etc.
These are some of the most effective techniques to stop procrastinating and get things done. However, remember that different techniques work for different people and situations. You need to experiment and find out what works best for you and your goals. The most important thing is to take action and start doing. As Mark Twain said, “The secret of getting ahead is getting started.”
I hope you found this blog post helpful and informative. If you did, please share it with your friends and followers on social media. And if you have any questions or comments, please leave them below. I would love to hear from you. Thank you for reading and happy doing!