10 Effective Strategies to Battle Procrastination, According to Psychology

“I promise, just two more minutes.” We mutter to our alarm as we desperately try to avoid starting another hectic day. Our day begins with procrastination, so it is quite easy to imagine that it probably ends with it as well. Have you ever forced yourself to stay awake for just a few minutes more so that you could see just one more reel? We have all been there. Pushing through our heavy eyelids, only to get in just some more screen time, we even procrastinate sleeping. Now try recalling if you have ever pushed through like this for work or school when there isn’t any immediate deadline. No, right? If we are tired and the exam or deadline isn’t looming over our heads, then back to our phones we go. 

Well, there are also people on the opposite side of this spectrum whose “5 more minutes” are to work more, instead of avoiding work. But we are not here to talk about that. We are here to talk about this disease with which we both start and end our day and probably also throughout the day. The disease of “I will do it later” or “just 10 more minutes”. We call this disease procrastination. Well, it is not a medical disease per se. However, it does rot you from within. In this article, we delve into why we fall into this cycle and how to get out of it. 

Read More: What is Revenge Bedtime Procrastination?

What Is Procrastination? 

Well, if you are here right now, you are probably no stranger to the word- procrastination. Many people end up spending hours just looking it up and searching for ways to just sit down and work. The desire to just get done with it with no actual will to get up. The frustration and dilemma between taking that probably well-deserved break or just getting your work done. Procrastination can be defined as the act of knowing that a task needs to be performed, but not being able to motivate oneself to do that task within a defined period (Curtis, 2017). In other words, it is simply putting off a task you need to do within a deadline. 

However, you would be surprised to know that procrastination is not as rare as you think it is. According to a study carried out by Harriott & Ferrari (1996), around 20% of adults view themselves as chronic procrastinators. Not only that, but procrastination runs rampant among college students. Well, if you are a student, it might not surprise you that almost 80% of college students regularly procrastinate (Steel, 2007). While procrastination is not uncommon, its negative effects override the positive ones.

Why We Procrastinate? 

We all want the best for ourselves. The best grades, the best jobs, healthy relationships and the list goes on. Unfortunately, all of our goals require discipline and dedication, whether it is completing that pointless essay or an extra shift at work. If we already know that, we need to do something, so why don’t we do it? Most of the time, it’s self-doubt, says Professor Timothy A. Pychyl, PhD, a procrastinator researcher at Carleton University. The fear of not being good enough stops people even before they can even think about starting. A popular misconception that chronic procrastinators have about themselves is that they are just lazy. They couldn’t be more wrong. Here are some real reasons people procrastinate: 

However, after a certain amount of time, that tension slowly poisons us from within. Imagine stress as a balloon. Unless you fill it with some air, it won’t fly, but if you fill it with too much, then- boom!! It will burst. High-stress levels overwhelm and exhaust us, making it hard to start a task that we believe is out of our hands.

2. It’s Too Boring:

Well, naturally, most people don’t enjoy doing their history or maybe maths homework. We find it boring, plain uninteresting, and the list of synonyms goes on. Now suddenly all the small weird spots on the wall look interesting and the table seems just too dirty to start without cleaning. If you have already decided that the task is not interesting enough, you will be able to find every excuse in the world to not do it. But, before you label a task boring, reflect on this question- Is the task boring, or are you just not able to make it interesting enough? The task isn’t boring, you just have to personalize it to make it interesting.

Read More: The Psychology Behind Boredom

3. Anxiety or Fear:

We all have things in our lives we want to accomplish. With a “What if” always comes anxiety. Imagine you have to mail your resume for a big job interview. This interview could change your life. It is exciting, but fear overwrites the excitement. You will find new excuses every time before updating your resume for mailing it because of anxiety. The knots in your stomach just from imagining everything that can go wrong instead of going right. Take a deep breath and feel the ground on which you are standing right now. Remember that nothing has happened yet and finish that mail. 

4. Not Perfect Enough:

When you look at another person, do you start scrutinizing every insignificant fault they have? No, right? So why subjugate this cruelty to yourself? Nature is not perfect neither are you nor does your work need to be. Does the statement feel liberating? The pressure of continuously trying to attain an unreachable high standard is the worst thing a person can do to themself. This pressure doesn’t push you towards doing your best. It often makes you want to steer clear of the task altogether. Somewhere in your subconsciousness there lies a voice of reason which knows that nothing can be perfect. Unfortunately, that voice of reason is buried by the pressure of wanting everything just right. Remind yourself that what truly is important is excellence, not perfectionism. 

Which is easier? The entertainment part of it. Why would anybody want to rack their brain to solve a maths question when they can just turn it off and watch reels? The obvious choice becomes procrastination. Most professionals recommend dedicating a specific area to work to avoid any kind of distraction. 

Read More: 10 Habits of Highly Focused Individuals, According to Psychology

Types Of Procrastinators: 

As always, we as human beings are too unique and different to fall into one broad category. Every procrastinator is different with a different cause that makes them want to avoid work. To determine the strategy that will be effective for us, we first need to identify the type of procrastinator we are: 

1. The Perfectionist: Driven by the frustration of being unable to show what they imagined on paper, they decide to avoid it forever. This type of procrastinator fears not being able to live up to the unattainable standard they set for themselves. So what do they do instead? They steer clear of it until they can no longer avoid it. 
2. The dreamer: Their head is filled with all kinds of imaginable ideas. Probably some of them are an innovation we haven’t seen yet and could change the world. So what is stopping them? The answer is detailed. They hate paying attention to details, with their ideas being as vague as a piece of modern abstract art. They dislike having to pay attention to details, which leads them to scrape the complete idea without trying at all.
3. The Defier: Nobody likes to be ordered around, especially Defiers. They believe that nobody else should tell them how they should spend their time. They are the rebels of the group. By procrastination, they seek revenge on people who they believe are trying to dictate over them. They want to set a schedule that nobody can control or predict. 
4. The Crisis-maker: As if there is not enough trouble in the world, they like to make more trouble for themselves. They postpone completing their tasks on time because they prefer “working under pressure.” Usually observed in students, it is a phenomenon they like to back by saying “I am still young so all-nighters it is”. However, in the long run, these all-nighters will start catching up with your health, so try to quit this habit early. 
5. The Worrier: Our bubbles are our safe space where nobody can harm us and that is where the worrier stays. They spend too much worrying about what will happen, completely ignoring what is important or cannot happen. The discomfort of getting out of that bubble feels unimaginable to them so they avoid leaving it relying on procrastination instead. 
6. Overdoer: The yes-man of the group who will take on enough work for ten rather than saying no. This type of procrastinator takes on too much work and pressure is unwilling to choose between the two. They are poor decision-makers and would rather choose all of the above than any single choice. This eventually leads to procrastination, as it gets too much to handle (Cherry, 2024). 

Practical and Effective Strategies To Overcome Procrastination: 

Now let’s dive into the main theme of the article for which we are here. Most of us must be questioning by now, “Yes, I know why I procrastinate, but how do I stop it?” Procrastination is a common human tendency, but true strength lies in overcoming it. However, that is easier said than done. Chances are that if you are procrastinating, then you are mentally exhausted and the complex routines we see on social media may worsen it. Here are some ten simple yet effective strategies that you can try to overcome procrastination: 

Be Two Steps Ahead Of Yourself:

“Be two steps ahead of yourself. How do you even do that?” By being two steps ahead of yourself, we are referring to guiding your future self. Let’s take an example. Picture a situation where you aim to develop the habit of drinking water each morning. The most effective way to do it would be to place a glass of water next to your bed before sleeping. When you wake up the next morning, the first thing you’ll notice is a glass of water, which makes drinking it the natural next step. By placing this glass next to our bed before sleeping, we skip the prepping stage of a task, making it easier to pick it up later. 

The mere thought of it can be quite overwhelming, can’t it? To keep our brains sane, our mind works on making shortcuts. Try building a workplace that is in a different area than where you rest. Eventually, you will be able to train your brain to switch to work mode as soon as you sit to work. 

The Two-Minute Rule:

Chances are the reason you are procrastinating is that starting something when you are relaxed is hard. Here is where the two-minute rule comes into place. If the task is something you can complete within two minutes, immediately finish it. This could include writing a mail or creating a to-do list. If the task is going to take longer than two minutes, then start by sitting at your desk. Yes, go ahead and sit at your desk now. Now that you are seated, start a timer of two minutes. Begin your work and continue only for those two minutes. After those two minutes, you have the option to keep working or stop. Chances are you won’t stop, as the hardest part of getting up from your bed has already been accomplished. Even if you decide to stop after two minutes, take pride in at least starting your work. 

Gamify It:

This strategy is for those people who get easily bored and what is more interesting than games. Gamify your tasks into quests with varying levels of difficulty and make achievements for accomplishing certain levels of tasks. Treat the most challenging task of the day like a final boss battle. If you find this a little hard to do, try using apps such as Habitica, Habit Hunter or Focus quests to do it for you. Such apps are designed with the sole purpose of gratifying your everyday routine. By gamifying work, you will find yourself more motivated to dive into your tasks, eager to conquer that boss battle and unlock achievements. 

Recognize Your Productive Hours:

We don’t have the same amount of energy throughout the day. Some work better at 5 am, while some work better at 1 am. Try to evaluate and write down your focus and energy levels each time you work for a week. Based on your observation of when you felt the best, assign tasks for the day. Do the most laborious task of the day when you feel energized and ready to take on any task for the day. 

Write every task along with their deadline downs and now create subtopics for each task, tackling one small issue at a time. Instead of vaguely setting tasks, try specifying the content inside of it. Imagine a task like a book. Instead of viewing it as a single book, examine the table of contents. This will make your tasks more digestible and less overwhelming to do. 

Visualize It:

At times before starting something, we don’t think about what could go right. We have a thousand thoughts about what could go right and how it will feel. However, how many times do you imagine how you feel after doing something right? Less than the negative outcomes, right? Now visualize yourself writing that huge essay, first by planning the topic, then researching gradually moving forward to completing it. How do you feel? Do you feel happy about finally completing it? Yes, right? Now use this energy to motivate yourself to do it (Wilson, 2024). 

Use A Timer:

Everybody talks about routines, but only a few talk about why they fail. Most of the time, a routine fails because of not being able to follow through the time blocks. Instead of looking at the clock, try setting timers before starting any task. If you don’t end up finishing that task before the timer runs out, leave it for the time being. It’s okay if you do not complete the target task at that time, because our focus is to develop a habit of regularly being productive. This will help you create a productive mindset, as you already know you will get a break after that hour. Another helpful way to put this in your schedule is to use the Pomodoro method, where you work for 25 minutes and then rest for 5. 

Read more: Psychology behind Productivity

Rest When Resting:

We often forget that resting doesn’t mean only resting our body. It also refers to resting our mind, giving it a break from constant thoughts of work. Laying on your bed with your eyes closed while thinking about the amount of work you have the opposite effect. After that “break,” you will find yourself even more tired. Chances are that the break will last till the next day or maybe till the next week because you feel overwhelmed with the amount of work you have. The next time you catch yourself thinking about work during a break, focus on the ground below your feet instead and see how your energy levels change. 

Read More: Choose Self-compassion

Procrastination is painful. Recalling all the wasted time and potential is grief-inducing, to say the least. However, it is important to keep in mind that procrastination is a sign that you have yet to give your best. It is never too late to create a routine for yourself, even if this month is about to end. Mix and match various strategies to discover which suits you the best. A day will come when your exhausting daily routine feels like a piece of cake. Till then, remember to appreciate and love yourself for the hard work you have put in till now. 

FAQs

1. How to stop Procrastinating? 

To stop procrastinating, adopt methods such as practising mindfulness to raise awareness, fostering self-compassion in order to reduce fear and anxiety, making clear and realistic goals breaking things down into smaller steps, and cultivating accountability through partnerships or support groups. 

2. Why is Procrastination bad? 

People who are chronic procrastinators are more likely to experience anxiety and poor impulse control. Procrastination has been connected to physical. illnesses. People who procrastinate are more likely to be stressed and tend to delay treatments, which can lead to a cycle of health problems due to simply avoiding tasks. 

3. Why do I procrastinate studying? 

Students start procrastinating when fatigue, anxiety and overwhelm exhaust their willpower and motivation. These challenges include both psychological aspects such as fear and perfectionism, as well as situational factors such as distractions and vague directions. 

4. Is Procrastination same as Laziness? 

This is a common misconception people have about procrastination. However, it is the result of fear, not laziness. People procrastinate due to perfectionistic concerns, basing their self-worth on unrealistic standards. Working on important tasks induces fear of inadequate performance and further potential damage to one’s self-worth and sense of competence.