Chapter 1: Understanding Procrastination

Recently, I conducted a survey on Instagram asking individuals what they would most like to change about themselves. The overwhelming majority—over 80%—expressed a desire to eliminate their procrastination habits, particularly regarding significant tasks. It's clear that in 2022, procrastination is a widespread issue affecting many. But have you ever considered what leads to this behavior? Alice Boyes highlights in the Harvard Business Review that procrastination stems from three main factors: a lack of effective habits and systems (poor discipline), an intolerance to certain emotions (such as anxiety or boredom), and flawed thinking patterns.

Getting Past Procrastination: A Structured Approach

Truth be told, I'm not an expert at completing everything on my to-do list. I still find myself procrastinating frequently. However, over the years, I’ve devised a three-step method that enables me to stay on track with my tasks most days. While I do have off days, on average, I manage to check off the majority of my to-do items. In this article, I will outline the detailed three-step strategy that has kept my procrastination in check. These steps are grounded in research and come with actionable insights you can implement immediately.

Before We Begin

The first question to reflect on is: Why do you want to overcome procrastination? Is it hindering your professional or personal life, or are you feeling pressured by the high achievers you see online? Sometimes, procrastination may prevent you from reaching your full potential, but it’s also possible that you are already overwhelmed yet still want to achieve more. Today’s hustle culture might lead you to believe you should constantly be productive.

To answer this, engage in honest self-reflection and analyze your daily routine. Here are some guiding questions:

• How many hours a day do I spend in front of a screen?
• How much of my work contributes to my career advancement?
• What percentage of my tasks is helping me grow as a person?
• Am I undertaking tasks solely to impress others?
• Which tasks are essential, and which are driven by a desire to prove myself?

The answers to these questions will be multifaceted, and only you can provide them. Once you recognize procrastination as a genuine issue in your life, you can move forward with the three-step approach I’ll detail next. These steps require a significant commitment, so having a clear motivation is crucial.

Step One: Establish Attainable Goals

Just the other day, I put a goal on my to-do list to write two 1500-word articles within three hours. Naturally, when the time was up, I had barely completed the first draft of the first article. My immediate reaction was to chastise myself, but upon reflection, I realized I was setting unrealistic expectations. Yes, I am an experienced writer with over eight years in the field, but that doesn’t mean I can create 3000 words in just three hours.

This taught me the importance of setting achievable goals. If you’re unsure how to do this, consider these three questions:

1. Are you genuinely excited about the goal?

   We often trick ourselves into believing we must pursue something just because others have. If your to-do list is filled with tasks that don’t inspire you, ask yourself why you’re pursuing them. This reflection may lead to significant changes, such as a career shift—something I experienced in 2021 when I realized my job didn’t ignite my passion.

2. Is the goal realistic within the time frame?

   Reflecting on my earlier example, I knew that producing 3000 words in three hours wasn’t feasible. If I’m passionate about a topic, I might meet that word count, but if it requires research, it’s unrealistic. Be honest with yourself about what you can achieve within your set timeline.

3. Does the goal provide enough challenge?

   I often find my to-do list filled with mundane tasks that, while necessary, don’t motivate me. To combat this, I mix my tasks so that there are both engaging and essential activities. This method took time to refine, but it helps to ensure that my goals inspire curiosity and motivation.

Step Two: Celebrate Your Achievements

While it may sound clichéd, rewarding yourself for completing tasks is often overlooked. Setting clear boundaries and allowing time for self-care can create an effective reward system. For instance, I have started watching an episode of my favorite series as a reward for completing a significant task. This strategy serves two purposes: it incentivizes me to finish my work and prevents me from binge-watching all at once.

As James Clear eloquently states, this forms a feedback loop—cue, craving, response, reward—that can help develop automatic habits. Your rewards should be tailored to your interests, and establishing a solid reward system will motivate you to complete tasks.

Step Three: Conduct Regular Reviews

Planning is the first step in overcoming procrastination, but without regular reviews, your plans and to-do lists lose their significance. I establish monthly, weekly, and daily goals and review them consistently. This practice allows me to identify which tasks are most time-consuming and consider whether I can automate or outsource them, freeing up time for more fulfilling activities.

Regular reviews also provide an opportunity to celebrate progress, helping to alleviate feelings of anxiety when goals aren’t fully met. It’s essential to understand that not achieving every single task doesn’t equate to failure; progress is still valuable.

Final Thoughts

Procrastination can act as a significant barrier to achieving your dreams. It can be so consuming that many give up on their goals entirely. Overcoming procrastination is crucial for transforming aspirations into reality rather than being trapped in mediocrity.

To summarize, the three steps to combat procrastination are:

1. Set realistic and exciting goals that challenge you.
2. Reward yourself for completing tasks within a set timeframe.
3. Regularly review your progress to appreciate how far you’ve come.

Before embarking on this journey, it’s vital to identify your motivation for overcoming procrastination. As Friedrich Nietzsche famously said, “He who has a why to live for can bear almost any how.”

Did any of these strategies resonate with you? I invite you to share your thoughts in the comments section.

Every week, I send out uplifting and inspirational stories. Join over 1800 readers on my email list for exclusive access.

If you found this article helpful, consider exploring additional resources:

Chapter 2: Practical Strategies to Overcome Procrastination

Discover effective techniques for defeating procrastination with this informative video, "How To Beat Procrastination In 3 Steps."

Learn from personal experiences in "How I Beat Procrastination (The Easy Way)" to find your path to productivity.