Sometimes waiting until just before a deadline is very motivating. And sometimes, procrastination is a way to postpone a dreaded task until we feel more prepared, energetic, or able to do it. 

Sound familiar? If so, you’re not alone!

 

Procrastination is a trap that many of us fall into. But sooner or later, chronic procrastinating will begin to deteriorate job performance. It will also affect our mood and state of mind by generating worry, fear, or added stress. 

If procrastination has become a problem for you, let’s check these strategies that can help you to be more productive.

 

1 – Make the rewards of taking action more immediate

Bundle a behavior that is good for you in the long-run with a behavior that feels good in the short-run.

The basic format is: Only do [THING YOU LOVE] while doing [THING YOU PROCRASTINATE ON].

Here are a few common examples of temptation bundling:

  • Only watch your favorite show while doing some physical exercise.
  • Only listen to audiobooks or podcasts you love while doing household duties.
  • Only get a manicure while processing overdue work emails.

 

2 – Make the Task More Achievable

The 2-Minute Rule states, “When you start a new habit, it should take less than two minutes to do”.

The idea is to make it as easy as possible to get started and then trust that momentum will carry you further into the task after you begin.

3- Design Your Future Actions

One of the favorite tools psychologists use to overcome procrastination is called a “commitment device”. 

An example being, you can stop wasting time on your phone by deleting games or social media apps, or hiding your PlayStation in a closet and only taking it out when you don’t have pending tasks.

Procrastination is one of the main barriers blocking you from getting up, making the right decisions, and living the dream life you’ve thought of, so learning how to overcome it is one of the most important skills you can learn.

 

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