Very few people have never encountered procrastination. Putting tasks off until the last possible moment causes unnecessary stress and also has a damaging effect on how effectively you work. But what causes procrastination?
We procrastinate above all when we face a demanding task that we do not feel like tackling. Another cause of procrastination can be so-called decision paralysis: a state in which we cannot choose one way of completing an activity. Or we may have so many tasks that the very act of prioritising leaves us paralysed. Unable to decide, we put things off for as long as possible. So how can you deal with procrastination?
- Identify what distracts you most and try to eliminate their effect on your work. This will improve your concentration and make it easier to enter a state of flow.
- Set specific goals that you want to achieve that day.
- Use the 5-minute rule —do anything that will take you less than 5 minutes immediately.
- Find the right motivation —it could be a reward for completed work, a sense of satisfaction or simply relief from stress.
- Have you got so much to do that you do not know where to start? Break your work down into smaller tasks —this will make decision paralysis easier to avoid.
- Start with the hardest tasks. You will use your early-day energy effectively and avoid the frustration of having unpleasant duties hanging over you.
- Tell someone what you are going to work on. Once you state your goal aloud to someone, you will feel more motivated to work towards it.
- Remember that the most important thing is to begin —in any way you can. You can always adjust your method and approach as you go.
- Reflect on the causes of your procrastination. Naming them will help you find a way to address them.
- Avoid multitasking —try to do only one thing at a time. You will concentrate better and thoughts about other tasks will not distract you.
To truly take control of your time, however, good time management is essential. Here are a few more tips to make planning easier.
- Throughout the day, regularly record how long each activity takes. By the end of the day, you will have a detailed overview of how effectively you worked and can plan the days ahead more accurately.
- Create your own deadlines —allocate a set amount of time to specific tasks and try to stick to it. This gives your day structure and helps you avoid the stress of falling behind.
- Before you go to bed, plan the next day’s activities in detail. You will know what lies ahead from the start of the morning and will not lose time to last-minute planning.
- Do not overload your to-do list with too many items. Include only your highest priorities for the day.
- Take breaks between tasks. You will get some rest and be able to focus better on the next piece of work.
Kristýna Tabačíková